Calisthenics exercises.
150 exercises with the muscles, the equipment, the steps and the usual mistake. Easier and harder versions are linked.
Horizontal push
14 exercises
Push-ups, from knees to one arm.
Vertical push
12 exercises
Dips, pikes and handstand push-ups.
Vertical pull
22 exercises
Pull-ups, chin-ups, muscle-ups and hangs.
- Pull-up
- Chin-up
- Neutral-grip pull-up
- Wide-grip pull-up
- Close-grip pull-up
- Archer pull-up
- Typewriter pull-up
- One-arm pull-up
- Negative pull-up
- Scapular pull-up
- Explosive pull-up
- Chest-to-bar pull-up
- L-sit pull-up
- Kipping pull-up
- Muscle-up
- Ring muscle-up
- Negative muscle-up
- Ring pull-up
- Commando pull-up
- Dead hang
- Active hang
- One-arm hang
Horizontal pull
7 exercises
Body rows on a bar or on rings.
Squat and lunge
19 exercises
Squats, lunges, pistols and calf raises.
Hip hinge
9 exercises
Bridges, hip thrusts and Nordic curls.
Core
22 exercises
Planks, leg raises, toes-to-bar, dragon flags.
Skills
24 exercises
Handstands, L-sits, planches, levers, human flag.
- Wall handstand
- Freestanding handstand
- Crow pose
- Frog stand
- Floor L-sit
- Parallette L-sit
- V-sit
- Planche lean
- Tuck planche
- Advanced tuck planche
- Straddle planche
- Full planche
- Tuck front lever
- Advanced tuck front lever
- Straddle front lever
- Front lever
- Front lever raises
- Tuck back lever
- Back lever
- Human flag
- Elbow lever
- Support hold
- Ring support hold
- Skin the cat
Jumps and cardio
11 exercises
Burpees, jumps and skipping.
Warm-up and mobility
10 exercises
Shoulders, wrists, hips and spine.
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