Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Calisthenics is one of the best forms of training for improving strength, building muscle, and gaining athleticism. All you need is your body and minimal equipment to get in some of the best shape of your life. Well, you'll also need a calisthenics plan!
Calisthenics is an awesome form of training, but you can't just go do some random pull-ups and push-ups and call it a day. Rather, you need a structured program just like any other training program, and that's what we'll deliver here, a full 28 days of calisthenics training (or longer if you want!).
What Is Calisthenics?
In its simplest definition, calisthenics is a form of training in which you use your body weight as the load. You could also just say "bodyweight" exercises. Either way, calisthenics is unique to using free weights or machines as it measures your relative strength. This means it determines how strong you are based on your body weight, ultimately providing a good measure of your body composition and amount of muscle.
It's the difference between benching 315 lbs when you weigh 250 lbs or benching 305 lbs at 200 lbs. Benching 315lbs represents greater absolute strength, but benching 305lbs while weighing 50lbs less represents greater relative strength. Now imagine these two guys go to perform chin-ups; the 250lb guy knocks out 3 while the 200lb guy knocks out 12. You get the idea.
With that said, just about everyone does calisthenics to some degree. In fact, some of the best exercises you can do are calisthenic, including:
- Chin-ups
- Dips
- Push-ups
However, most people use calisthenics as part of a bigger program. In this program, this is all you're going to do.
Starting A Calisthenics Plan
It's not uncommon to hear people refer to calisthenics as 'beginner' training or even see people use calisthenics as they would with light weights. These people have usually been training for a while and have already developed some strength. The truth is that calisthenics, especially upper-body exercises, is hard for beginners. But remember, the greater the challenge, the greater the reward. Therefore, go into this knowing it will be a challenge.
It's not uncommon for many people new to fitness to have trouble performing a few solid push-ups, and chin-ups are even harder. But this doesn't mean you can't! You can, as long as you have the proper progressions, receive the benefits of training.
In this program, we'll lay out a plan that anybody can use. The only difference is that some exercises use variations called 'regressions or progressions '. These are modifications of the main exercise that make it easier or harder, depending on your current fitness level.
Equipment You Need For This 4 Week Calisthenics Plan:
This is a full 28-day calisthenics plan, and we've made sure it's easy to follow. It assumes you have the fundamental equipment, but luckily, it doesn't require much! If you have access to a basic gym, you'll have all of this. If you're trying to work out in nature, in a park, or somewhere else, this equipment is generally easy to find in most parks or sports centers.
a) Chin-up/Pull-Up Bar
The chin-up bar is a necessity as it allows you to do chin-ups! Not just chin-ups but chin-ups, pull-ups, and all their variations. Further, if you have a TRX suspension training set, a chin-up bar makes it simple to hang from.
b) Low Bar
A low bar is basically a chin-up bar but a lower height. If you're fortunate, you'll have access to several heights! Regardless, these are great for the inverted body row. However, depending on the height, you can use them to help with incline push-ups, decline push-ups, and straight bar dips.
c) Parallel Bar
Parallel bars are a must as they allow the dip. The dip is one of the most important calisthenic exercises for training the chest, shoulders, and triceps, so you need these. You could use short bars or long ones; both work.
d) Elevated Ledge
A ledge will also be very useful, allowing you to do exercises like step-ups and "box jumps." You'll also be able to use it for Bulgarian split squats, behind-the-back dips, and incline/decline push-ups.
e) Bands (Useful But Not Necessary)
Resistance bands can be very useful for helping some lifters with challenging exercises such as chin-ups and pull-ups and making other exercises, such as push-ups, more challenging.
f) Jump Rope
If you don't know how to jump rope, you'll learn to love it. Jump rope is one of the best forms of cardio you can do. Now, considering your performing calisthenics (assumingly meaning no machines), it's one of the only forms of cardio you have.
Now, you may hate it when your first couple tries. However, keep at it; we promise you'll start to see the appeal and, better yet, see the results.
Calisthenic Exercises for this 28 day challenge:
While you can venture off and find many different calisthenic exercises, at the end of the day, most can be narrowed down to a small group of primary exercises. You need to concentrate on these primary exercises as a beginner.
1. Squat
The basic bodyweight squat is a staple in anyone's training program. Even advanced lifters may add something like "100 reps" to a leg program. They're great for muscular endurance while improving joint health. However, these are pretty easy so you’ll likely be working on progressions which we’ll list below.
2. Sumo Squats
Sumo squats are squats performed with a wide stance (about 1.5X) and toes pointed out. These are a great variation to hit the inner quads and glutes but you gotta go low!
3. Lunge
We love lunges. Like bodyweight squats, we sometimes prescribe these at the beginning of a workout in high reps (50-100). For example, the goal may be to get 50 lunges in with as few sets or as short a time as necessary.
Further, there are a ton of basic variations you can do to hit different muscles. Some examples are:
- Forward (Quad)
- Reverse (Hamstring)
- Walking (Hamstring)
They hit every lower body muscle while improving balance and stability.
4. Split Squats
Split squats are similar to lunges as they're both unilateral exercises and have the same movement pattern during the concentric and eccentric phases. However, unlike lunges, the split squat is stationary, meaning you maintain the same position and train one leg at a time.
These are fantastic at isolating a single leg and are the catalyst for performing Bulgarian split squats and, eventually, single-leg squats.
5. Calf-Raise
You’ll also do some calf raises. These will be performed in a super set with other exercises. The best way to do this is use a short ledge and place your forefoot on top. Let your heels drop down then raise your body up.
6. Step-Ups
This is why you need a ledge! Step-ups are one of the best exercises to train the glutes and hamstrings. When you perform these, you’ll be given a flat number i.e. 50. Your goal is to perform these as fast as possible using good form. Take a break when needed but you don’t stop until you hit the number.
7. Box-Jumps & Single Leg Leg Step-Up Jumps
These are your lower body plyometrics. The box jump is simply performed by jumping up onto the ledge. Just be cautious and be sure you can make the jump. If you feel uncomfortable, you can perform squat jumps.
Single-leg step up jumps are performed by performing a powerful step-up and propelling yourself into the air. You then land in the same manner as you jumped. For example, if your right leg is the working leg. Place your right foot on the ledge. Propel yourself up powerfully to propel your body airborne. As you come down, your right foot will land on the ledge and control the descent.
8. Single Leg Romanian Deadlift
The single leg Romanian deadlift is a great hip extension exercise. They target the glutes and hamstrings as well as your balance. When we perform these with body weight, really concentrate on the muscles with a slow and controlled rep to maximize muscle activation.
You’ll perform these after step-ups as the step-ups should fatigue your glutes and hamstrings.
9. Chin-Up
The chin-up is one of the primary calisthenic exercises that everyone uses. It's one of the best exercises for training your back while hitting your biceps. This is crucial, as training arms is notoriously hard with calisthenics.
10. Pull-Up
We're going to list the pull-up separately from the chin-up. Yes, they're very similar, but we should consider them separate exercises in the context of calisthenics.
You won't get the same amount of bicep activation with pull-ups. While they tend to isolate the lats more, assuming you use a wide enough grip, you want to include chin-ups to hit the biceps.
Secondly, you need to get good at pull-ups, which leads to more variations, including the muscle-up.
11. Push-Up
The push-up is your classic calisthenics exercise that everyone has done before. It's a fantastic exercise to hit your chest, pecs, and delts. In fact, multiple studies have shown that if you can load it correctly, the push-up elicits the same muscle activation as the bench press.
There's also a variety of variations that you can use to hit different muscles and variables. For example, ballistic push-ups to increase power.
- Power Push-Up: In this program, you’ll perform ballistic push-ups or power push-ups. The primary focus of these is to push yourself up as fast as possible. If you can, you will throw your body into the air (ballistic). Further, you can clap too if you want as a nice little goal.
- Decline Push-Up: Another version will be the decline push-up by elevating your feet. This will place a higher percent of body weight on your chest and arms. Further, this replicates an incline bench press so it will hit your upper chest to a higher degree.
- Incline Push-Up: Incline push-ups are performed with your head raised which will decrease the load. Further, this simulates a decline bench press and will target your lower chest to a higher degree. Everyone will use these in their program. However, if your push-ups are poor, you could swap them out for these as well.
- Close-Grip Push-Up: One more variation, the close-grip push-up which is fantastic at targeting the triceps. Place your hands slightly narrower than shoulder width apart and keep your elbows tucked when you perform them.
12. Dips
The dips are the chin-ups for the chest and triceps. They are just as amazing for your pushing muscles as the chin-ups are for your pulling movements and must be in your calisthenics program if you want to excel. In fact, they should be a priority, along with pull-ups and chin-ups.
One important aspect of a calisthenic-only plan is that dips are pretty hard! This makes them a great exercise for increasing the strength of these muscles without needing to utilize crazy variation.
For this reason, dips are going to be your primary pushing movement, and you'll train them twice a week.
13. Inverted Rows
Inverted rows are amazing calisthenic exercises that are strongly underestimated.
They're performed by hanging onto a bar upside down with your feet planted. In this manner, they resemble a bent-over barbell row.
However, they are easily altered to increase the challenge. This includes;
- Using a higher (easier) or lower (harder) bar
- Keeping legs tucked (easier) or extended (harder)
- Raising the feet (harder)
- Slowly mitigating the involvement of one arm
In addition, you can perform these with both an underhand grip and an overhand grip.
14. Core Exercises
You’ll be using a couple core exercises in this program.
- Hanging knee raise: Hanging knee raises are one of the best core exercises you can perform to train the entire core while concentrating on the lower abs. If you can’t perform these, you may perform leg raises while sitting.
- Planks: Planks are a classic core exercise that really trains the entire core. The only problem with planks is they can become too easy. Therefore, use more difficult variations when able to.
Some example are:
- Unilateral planks: Perform a plank on one elbow or hand. Resist your body from turning.
- Hollow hold planks: lying on the ground and lifting your legs, back, and head.
- Long lever planks: Walk your hands out.
15. Gymnastics Moves
Gymnastic movements play a big role in calisthenics. However, many of these exercises can be very challenging. Therefore, we're only going to prescribe 2 as they are foundational and are generally two of the first ones you'll learn.
- Crow Pose: The crow pose comes from yoga and involves supporting one's whole body on their hands by resting one knee on the elbows. Imagine crouching down to the ground with your hands on the ground so your elbows are flexed. Then, take your knees and place them on the bent elbow, which acts as support. You will rock forward slightly from here so your feet come off the ground. Ideally, you can invert your body. Either way, this will train body control, core strength, and shoulder stability, making the crow pose your entry into performing handstands.
- L-Sit: The L-sit is a gymnastic movement, also one of the best exercises for your lower core. It's also a fantastic triceps and shoulder builder. You perform these using a set of parallel bars and first get yourself into the top position as if you were going to perform a dip. However, instead of a dip, you keep your arms extended and then lift your legs up while keeping them extended.
Some regressions include:
- Knee raises (Alternating Knee Raises)
- Alternating leg raises
- Double leg raise bursts (perform for a few seconds, then let your legs down)
Related: Beginner Gymnastics Workout Plan for Adults
16. Sprinting
This program also contains sprinting/running in intervals. When performing these, your goal is to use a speed that can be maintained for the whole work interval. If you can’t run, use another form of cardio that suits you. Some examples are;
- Cycling: If possible.
- Burpees: We hate these!
- Jump rope: You’ll perform these in other places. The issue with jump rope is that it is difficult to perform intervals as most don't have the skill level to go faster. However, if this is all you have, make it work!
Progressing With Calisthenics
Progressing in the gym is easy: Add a little weight or do an extra rep. Progressing with calisthenics is another issue due to the nature of the training. Several issues prevent providing a single progression plan.
Differences In Exercises
First, not all calisthenic exercises have the same relationship between reps and intensity. For example, 5 solid pull-ups is a pretty good number, but most people need training to get there. Getting to 10 or 15 is very good and requires significant training.
Compare that to bodyweight squats, where almost anyone off the street can perform 10 for the warm-up.
Differences In Progressions
Another significant issue is that different exercises have different progressions. Some have numerous variations, some have just a few, and some calisthenic exercises simply use variations in body position to increase the intensity.
For example, you can progress on some upper body exercises, such as the chin-up and push-up, simply by placing one hand out wider and wider, which decreases its involvement. This single method allows virtually an unlimited amount of progressions.
Compare this to bodyweight squats, where the progression to unilateral squats has much fewer progressions.
How to progress over the 28 days:
The truth is it doesn’t need to be complicated. Your primary goal will simply be to increase your repetitions OR train newer progressions. The same principles of progressive overload apply so all you need to do is apply progressive overload.
Your 28-Day Calisthenic Plan
Before lay out the program, I need to review the basic outline and methodology behind the workouts. This way you know exactly what to do.
A problem with many calisthenics workouts is that the designer/programmer treats calisthenics as cardio or HIIT. By this, we mean all of the exercises are done in circuit style or intervals.
These methods can work and definitely have a purpose in the right context. However, when trying to build muscle and get stronger, you must treat calisthenics just as you would all your other training. Your body responds to bodyweight training in the same way as it does when lifting weights.
Calisthenics Workout Split And Outline
Your 28-day calisthenic split will consist of a 4-day push/pull split and a single day of conditioning and core work. The push/pull aspect will apply more to the upper body, as you will train your pushing muscles twice a week and pulling muscles twice a week.
Regarding the lower body, it's tough to completely isolate your posterior muscles from your anterior. That said, it will still lean that direction where possible, e.g., doing a single-leg glute bridge on pulling and a Bulgarian split squat during pushing. However, this won’t be perfect.
Therefore, to give your legs a break, you’ll train them 3 times a week during session 1,2 and 4.
You'll then train core and conditioning on sessions 3 and 5, with session 5 being a full day. Further, session 5 will be set-up so you can perform at home if you want.
Lastly, we're going to give you an optional 30-minute LISS workout. This can be anything you fancy: jog, cycle, anything! If you want to do a brisk walk, that could work, too, but try to bump it up to 45 minutes.
28 Days Of Training
This program should be used for at least 4 weeks. Concerning the weekly workouts, they will remain relatively the same with some minor alterations in some exercises. These will be mentioned in the program.
Use Of RPE/Failure
Giving a specific number of sets and reps for calisthenics is ineffective, as everyone will be able to do more or less reps. If we were to say, "Do 3 sets of 10 push-ups," that would be easy for some, impossible for others, and just right for a small percentage. Further, you could get stronger or lose weight, which would make the exercise easier.
Therefore, for most of the exercises, we simply provided the number of sets to perform. You'll train for the first couple of sets until about an RPE 8. Then, on the last set, you'll train until failure.
Training to failure is going to be the most important factor to monitor, in addition to seeing a general trend of improving numbers. In fact, a 2017 study compared push-ups to the bench press regarding their effect on muscle growth. The push-up group trained 3 sets to failure, and this produced similar results to performing the bench press!
Now, you should still track your numbers so you can see how you're progressing. Having a number to hit could add a bit of motivation.
If there are any special considerations, we will state them, such as prescribing "heavy" or "light" chin-ups" (we'll go over this next).
Use Of "Heavy", "Light"
You'll notice that some exercises have the qualifier "light" or "heavy." These mean that you will use slight variations for that exercise to make the movement harder or easier.
For example, if you see "light" next to chin-up, you'll want to be in the 8+ rep range.
Depending on the person, this might mean assistance with a band or body weight.
When you see "heavy," you'll want to use a variation that has you in the 4-6 rep range or even lower. These are designed to work both strength and hypertrophy.
“Close” & “Wide”
You’ll also see “wide” or “close” on some exercises. This means to adjust your grip as needed. For example, on pull-ups. On heavy days, you’ll use a normal pull-up grip. Then on light days, use a wide grip. Most people will need to use a band for this but the main idea is just to add a little variation in the training.
Session 1
| Exercise | Sets/Reps |
|---|---|
| Chin-Up (Heavy) | 5 Sets |
| Inverted Row (Overhand, Heavy) | 5 Sets |
| Pull-Up (Light, Wide) | 3 Sets |
| Squat Jumps/Box Jumps | 3 X 10 / 5 X 5 |
| Step-Ups | 50-75 |
| Single Leg RDL + Calf Raise | 3 Sets/leg + Failure |
| Mountain Climbers | Tabata (:20/:10 X 8) |
Notes:
- Inverted Row: Alternate between using heavy and light variations every other week
- Squat Jumps: Start with these numbers and then add 10-20 each week depending on your fitness
- Step Ups: Alternate 3X10 and 5X5 weekly. When performing 5X5, using a higher platform is possible. If not, just perform squat jumps concentrating on max height.
- Single Leg RDL + Calf Raise: Perform as a circuit between left leg RDL, right leg RDL, left calf, right calf
Session 2
| Exercise | Sets/Reps |
|---|---|
| Dips | 5 Sets |
| Pike Push-Ups | 5 Sets |
| Push-Ups: Tri Set | 3 Sets |
| Squats (Kickstand or work on single-leg squats) | 5 Sets |
| Double/Single Leg Glute Bridge + Sumo Squats | 3 Sets/leg + Failure |
| Bulgarian Split Squat/Split Squat | 3 Sets/leg |
| Jump Rope | 5:00 (Total time) |
Note:
- Push-Ups: Perform close-grip push-ups, normal grip push-ups, and then incline push-ups.
Session 3
| Exercise | Sets/Reps |
|---|---|
| Pull-Up (Heavy) | 5 Sets |
| Inverted Row (Underhand, Light) | 5 Sets |
| Chin-Up (Light, Narrow) + Calf Raise | 3 Sets + Failure |
| Hanging Knee/Leg Raises | 5 Sets |
| Planks | 3:00 (Total time) |
| Sprints/Run | 1:00/1:00 X 5 |
Notes:
- Inverted Row: Alternate between using heavy and light variations every other week
- Hanging Knee/Leg Raises: You can perform these sitting or lying down if needed.
- Planks: If you can hold a solid plank for :30, start using unilateral planks
Session 4
| Exercise | Sets/Reps |
|---|---|
| Power Push-Ups | 5 X 5 |
| Decline Push-Ups | 5 Sets |
| Dips + Push-Up | 3 Sets |
| Single Leg Step-Up Jumps | 5X5 |
| Squats (Kickstand or work on single-leg squats) | 5 Sets |
| Walking Lunges | 50-100 |
Notes:
- Power Push-Ups: Perform dips until 80-90% failure, followed by push-ups until failure
- Walking Lunges: You can adjust depending on your fitness level.
Session 5
| Exercise | Sets/Reps |
|---|---|
| Crow Pose | 5:00 |
| L-Sit | 5:00 |
| Sprints | :20/:40 X 10 |
| Jump Rope | 10:00-15:00 |
| Mountain Climbers | :40/:20 For 5:00 |
| Plank | 3:00-5:00 |
| Reverse Crunches | 3 Sets |
Session 6 (Optional)
- 30 Minutes LISS (low-intensity steady-state cardio) Cardio
Pre & Post Test
The best way to see your progress with these is to perform a pre and post test. You’re simply going to perform a max amount of reps of 4 exercises in 1 minute. They’ll be performed in this manner:
- Push-ups
- Squats
- Pull-ups
- Dips
After a warm-up, get a timer and attempt to perform as many reps as possible in 60 seconds. These do not need to be unbroken meaning you can perform resp for 15 seconds then take a little rest. Go for another 15 seconds and take a little rest and so on. This is totally up to you.
After the first exercise, you’ll rest at 3:00 and then perform the next. Continue this for the 4 exercises.
If you’re feeling up to it, throw a mile run in there too.
After 4 weeks of training, give yourself at least one rest day and then re-test.
Progressing Through Your 28 Days Of Calisthenics
We discussed progression briefly above, but we now want to give you some more specific guidelines.
Notice that the rep schemes on these are simple. Again, for most exercises, we simply have "X Sets," it's your job to train to failure! Remember that you'll use an RPE8 for the first few sets and then train to failure on your last set (unless other instructions are given)
Primary Exercise
You'll notice that every session begins with an upper-body exercise. These will be your primary exercises and are first as they're the toughest to do. When you perform these, you will treat them the same way as you would as a strength exercise in the gym.
That said, these will be done with "heavy" weight, ideally less than 6 reps. If necessary, you could use an external source or start working on the more difficult progressions depending on where you are performance wise.
The only one this won't apply to is the power push-ups. You'll do the same number of reps for these, but you will obviously try to push yourself up faster and ideally go airborne. This is a power exercise so you just need to use 100% power.
Keep in mind this can also apply to your lower body's primary exercise, the first one.
You're going to perform 5 sets for these exercises. Many people may only be able to do a few reps at the maximum. Therefore, remember you don't need to increase reps every set. For example, let's say you can do 2 pull-ups. Here's how your progression may look over 4 weeks of training.
- Week 1: 1/1/1/1/1
- Week 2: 1/2/1/2/1
- Week 3: 2/1/3/1/1
- Week 4: 2/1/3/1/3
Again, this is just an example, but the point is that you don't need to increase the reps for every set. Further, you'll need to monitor how you feel. If you show up in week 3 and feel great, knock out 5 pull-ups if you can! Not only will you be getting stronger but there’s a good chance you’ll be losing weight as well making these exercises easier!
For rest, give yourself 2:00. We can not stress this enough. This is one of the biggest issues with calisthenics in that people don’t like to rest between sets. These are strength movements so treat them as such!
All Other Exercises (When To Work On Progressions?)
After your primary exercise, your main goal is to increase reps. Unlike your primary exercise, your reps can go higher with these until you begin to work on progressions as these are more geared towards building muscle growth and endurance.
Every exercise is different, so giving a blanket number is difficult, but 12 reps is a good rule of thumb. However, you can also start working on progressions with these if your reps are getting ultra-high. For example, you could start working if you start doing 15 or 20+ inverted rows.
For rest, you can give yourself 1:30 for the majority of your exercises. In terms of your core, you could go 1:00.
Calisthenic Exercises Progressions & Regression
Now we understand that many people who already have a decent amount of strength may want to start training their calisthenics. Therefore, we will lay out more advanced calisthenic exercises for you to start working on.
Anyone can use these if they feel their ability merits it. Keep in mind you don't need to do all of them; just do what you need. For example, you may want to work on a skater squat, but your pull-ups need a lot of work before you start training for a single arm.
Eccentric:
For your upper body exercises, the easiest regression is to use slow eccentrics; this is the going down phase. For example, if you have problems with push-ups, you could start in the top position and then let your body down to the ground as slow as possible.
If you do this, perform 5 reps with 3-5 seconds.
Bands:
Bands are another great choice for your pulling exercises and even dips if you can set it up. The reason we like bands is because they decrease the load but still allow movement. This means your core and stabilizers are still going to get a workout.
If you do use bands, just keep in mind they are temporary! We see way too many people use bands for their pull-ups and get too comfortable. Next thing a years has gone by and they’re still using bands!
Therefore, use bands but you must continue challenging yourself. The easiest way for this is to use thinner bands until you’re not using any!
Dips:
When it comes to dips, you don't have a ton of progressions to choose from. Your primary method is to consciously use one arm over the other. However, you do need to be mindful of your shoulder, as performing a dip while off-centered can increase the chance of shoulder injury.
Therefore, your best bet to increase the load with these is to "cheat" and use an external load.
- Front bar dip: The only more challenging dip you can perform is a straight bar dip. This dip is performed on a single bar with both arms in front. The challenge here comes from the stability and demand on the core. Performing the front bar dip is a great variation for different stimuli, but it's also crucial for anyone who wants to perform the muscle up.
Pull-Ups, Chin-Ups & Inverted Rows:
Both of these are intended to be performed as a single-arm version, and they will use the same basic progressions.
- Pull to one hand: The first progression is simply pulling your body to one hand rather than straight up evenly. This will place a greater amount of your body weight on that side.
- Finger pulls & reach out: Your next progression contains two methods that can be used separately or together.
- The first method requires you to start taking fingers on one side, which will mitigate its strength. Imagine doing a pull-up when one hand is only using three fingers!
- The second method involves reaching one arm out farther and farther as you pull your body to the other hand. Again, this mitigates its contribution.
- Archer pulls: An archer pull-up (or row) would be the last progression from reaching an arm out and removing all fingers. You perform these by placing your hand over the bar and "holding" on by pressing your palm down. Next, you'll pull your body up to your other hand as you simultaneously extend your other hand out.
- Power Pulls (Chest to Bar): A chest-to-bar pull is a power movement. You will explosively pull your body up as high as you can. This is a great progression before you do the muscle-up, as it trains that explosive movement.
Squats:
When it comes to squats, you have a few different options.
- Kickstand Squat: A kickstand squat is a great progression as you start working on your true single-leg squats. You perform it by placing one foot (the kickstand) slightly behind the working foot. Your kickstand foot should be on your toes to mitigate its use as you perform the squat.
- Keep in mind that you will have to purposefully minimize the assistance provided by the kickstand. Eventually, you will want to be able to perform the squat with your kickstand hovering off the ground.
- Skater Squat: A skater squat looks like a lunge, but the rear foot is elevated. As you descend, the non-working leg will go backward behind your body. Ideally, you can descend until your back knee can kiss the ground.
- The best way to progress in this is by using solid support or something like TRX.
- Pistol Squat: Compared to the skater squat, the non-working leg comes out in front of the body in a pistol squat. Ideally, your torso will be erect as the front leg is extended straight out while you descend until full flexion (ass-to-grass)
- The best way to train this is to use a support to help with the movement like the skater squat.
Muscle-Ups:
Muscle-ups are one of the holy grails of calisthenics. Of course there are more difficult exercises, but not many. It consists of pulling yourself up to a bar from a pull-up position powerfully. You should have enough force to bring your torso over the bar where you can transition into a straight bar dip.
These are tough but most people can perform them with enough time and practice.
Track Your Results
Calisthenics is hard, but that just means it's a challenge! T Ironically, calisthenics is a bit different from the gym as starting is usually the hardest part. In the gym, you can just lower the weight and you’re good to go. However, pulling your body up to a bar is basically where you start with calisthenics! Of course we gave you some regressions but you get the idea!
Either way, the stronger you get, the more calisthenics “makes sense”. However, this doesn’t mean it gets easy as you then have to bust your ass for progressions. The good thing about this challenge is that little victories feel that much better!
This is where calisthenics really stands out from basic gym lifts. Don’t get us wrong, pulling 4 plates is awesome! But there’s something about performing a smooth pull-up to one arm that screams strength and conditioning.
Therefore, we encourage you to track your training and share your progress! Trust us, we know what it feels like to get your first chin-up or your first unbroken 20 squats. SO tell us!
After 28 days, you’ll have a new found respect for calisthenics and may want to go for another 28! At the least, we hope you take the principles and some of the exercises and insert them into your daily training! Imagine pulling 4 plates and then busting out 5 muscle ups!
Garett Reid
Author