Upper Body
Lower Body
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Push
Pull
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Warmup
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Flexibility
140 exercises found
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The Farmer's Walk is a functional strength exercise that engages the entire body. To perform it, stand upright with feet shoulder-width apart and grip a heavy object in each hand, such as dumbbells or kettlebells. Keep your back straight, chest up, and shoulders retracted. Walk forward in a steady and controlled manner, maintaining a tight core to prevent excessive swinging of the weights. Focus on short, brisk steps and a steady pace, aiming to cover a certain distance or set time duration.
Dynamic
Beginner
Jumping Jacks are a full-body exercise that involves jumping to a position with the legs spread wide and the hands touching overhead, then returning to a position with the feet together and arms at the sides. This exercise is great for warming up as it increases heart rate and engages multiple muscle groups. To perform a Jumping Jack, start by standing upright with your feet together and arms at your sides. Jump up, spreading your legs shoulder-width apart while simultaneously raising your arms above your head. Quickly return to the starting position and repeat.
Dynamic
Beginner
The 90 degree pushup is an advanced calisthenics move that combines a handstand and a bent-arm planche.
- Start in a stable handstand position, either on the floor or parallettes.
- Slowly lower your body while simultaneously leaning your shoulders forward. Your goal is to keep your body straight as it moves from vertical to horizontal.
- Once you reach the bottom position (the bent-arm planche where your body is parallel to the ground and elbows are at a 90-degree angle), pause briefly.
- Push back up by driving your shoulders back and extending your arms, returning to the handstand position.
- Maintain full body tension and a hollow body position throughout the entire movement.
Dynamic
Advanced
Skill
The forearm stand, also known as Pincha Mayurasana, is an inversion that focuses on shoulder strength, stability, and core control. To perform it, place your forearms on the ground, shoulder-width apart and parallel. Distribute your weight evenly across your palms and forearms. Walk your feet toward your elbows, lifting your hips high into a 'Dolphin' position. Engage your core and kick or press up into a vertical position. Ensure your shoulders are stacked directly over your elbows and actively push into the ground to avoid sinking into the joint. Keep your legs squeezed together and your core tight to maintain a straight line and prevent excessive arching in the lower back.
Isometric
Intermediate
Skill
This is an advanced drill to master the Ring Muscle Up (RMU) transition. Start at the top of a ring dip with a full lockout. Slowly lower yourself (eccentric phase) through the dip until your shoulders are close to the rings. Maintain a false grip if possible. Carefully transition through the 'catch' phase of the muscle up until you reach the top of the pull-up position. At this critical point—the deepest part of the transition—stop your descent and immediately attempt to reverse the movement by pressing your shoulders forward and up, rotating back through the transition into the dip position.
Dynamic
Advanced
Unilateral Hip Thrusts focus on one leg at a time, targeting the gluteus maximus and strengthening the posterior chain. To perform this exercise, begin seated on the ground with your upper back resting against a bench or elevated surface. Place one foot flat on the ground and extend the other leg straight out. Drive through the heel of the grounded foot, lifting your hips towards the ceiling while maintaining a straight extended leg. Squeeze your glutes at the top of the movement, ensuring your hips are aligned and your core is engaged. Slowly return to the starting position. Repeat for the desired number of reps before switching legs.
Dynamic
Intermediate
Pseudo pushups are a variation of the traditional pushup that emphasizes the anterior deltoids and pectoral muscles. To perform this exercise, start in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that your shoulders are in front of your wrists. This forward lean increases the load on the shoulders and chest. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Push back up to the starting position, maintaining the forward lean throughout the movement. This exercise requires significant shoulder strength and stability.
Dynamic
Intermediate
The Active Hang is an isometric exercise performed on a pull-up bar. Begin by gripping the bar with your hands shoulder-width apart. Engage your core and slightly retract your shoulder blades, keeping your arms straight. Your body should hang with tension, ensuring your scapulae are actively engaged and not relaxed.
Maintain this position for the desired amount of time, keeping your legs together and slightly in front for balance. Focus on breathing evenly, and avoid swinging or excessive movement. This exercise helps to strengthen your back, shoulders, and arm muscles, serving as a foundation for more advanced pull exercises like pull-ups.
Isometric
Beginner
Skill
A combination of a pullup and an L-sit, targeting the back, arms, and core simultaneously.
Dynamic
Advanced
Scapula pushups are a great exercise to improve shoulder stability and mobility. Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Keep your arms straight and allow your shoulder blades to move together as you lower your chest slightly, then push them apart as you return to the starting position. Focus on the movement of the scapulae, keeping the core engaged throughout the exercise. This exercise is excellent for warming up the shoulders and improving scapular control.
Dynamic
Beginner
Handstand shrugs focus on scapular elevation while in an inverted position, which is essential for a stable handstand.
1\. Start in a handstand position (facing the wall is recommended for better alignment and safety).
2\. Keep your arms completely locked out at the elbows throughout the entire movement.
3\. Lower your body slightly by allowing your shoulders to 'sink' towards your ears (scapular depression).
4\. Push hard through your palms to shrug your shoulders upwards towards the ceiling as high as possible (scapular elevation).
5\. Hold the peak contraction briefly before repeating. Maintain a hollow body position and keep your core engaged.
Dynamic
Intermediate
A pullup variation designed to strengthen the scapular muscles and improve upper back stability.
Dynamic
Beginner
The German Hang is an essential mobility and strength exercise for gymnastics and calisthenics.
Technique: Start by hanging from a bar or rings with a pronated grip. Pull your knees to your chest and rotate your body backward through your arms (Skin the Cat movement) until your legs point toward the floor and your arms are extended behind your back. Focus on keeping your arms completely straight and allow your shoulders to open up. Maintain a controlled position and breathe deeply to improve shoulder extension flexibility. This exercise is a key prerequisite for the Back Lever.
Isometric
Intermediate
Skill
Wall balls are a dynamic full-body exercise that combines a squat with a medicine ball throw. To perform this exercise, stand facing a wall at arm's length with your feet shoulder-width apart. Hold a medicine ball at chest level with both hands. Begin by squatting down, keeping your chest up and your back straight. As you rise from the squat, use the momentum to throw the ball up against the wall, aiming for a target height (usually around 8-10 feet). Catch the ball as it comes back down and immediately transition into the next squat. This exercise requires coordination, timing, and power, engaging multiple muscle groups simultaneously.
Dynamic
Intermediate
A variation of the pullup where the chest is brought to the bar, engaging a greater range of back and arm muscles.
Dynamic
Advanced
The Kettlebell Swing is a powerful exercise targeting multiple muscle groups, primarily focusing on the glutes and hamstrings while also engaging the core. Begin by standing with your feet shoulder-width apart, holding the kettlebell with both hands. Hinge at the hips and slightly bend your knees, swings the kettlebell backward between your legs. Drive through your heels, extend your hips, and swing the kettlebell forward to shoulder height using the momentum generated from the lower body. Keep your core engaged and arms relaxed throughout. Allow the kettlebell to swing back between your legs again, and repeat the motion fluidly.
Dynamic
Intermediate
The Press to Handstand is an advanced calisthenics exercise that requires strength, balance, and control. Begin in a standing position with your feet together. Bend forward at the hips, placing your hands shoulder-width apart on the ground. Engage your core and shift your weight onto your hands. With control, lift your legs off the ground, keeping them straight, and press them upwards into a handstand position. Maintain a tight core and straight body line as you hold the handstand. To return, lower your legs with control back to the starting position.
Dynamic
Advanced
The Goblet Squat is an excellent exercise for building lower-body strength and improving squat mechanics. Hold a dumbbell or kettlebell close to your chest with both hands, gripping it like a goblet. Stand with your feet slightly wider than shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest upright and your core engaged. Ensure your knees stay in line with your toes. At the bottom of the movement, your elbows should be inside your knees. Push through your heels to return to the starting position while maintaining a flat back throughout the movement.
Dynamic
Beginner
Tucked Front Lever Rows are an intermediate-level calisthenics exercise performed using a pull-up bar or rings. Begin by gripping the bar with an overhand grip, shoulder-width apart. Tuck your knees to your chest and engage your core to lift your body into a tucked position, maintaining your torso parallel to the ground. Pull through the shoulders and back to row your chest towards the bar, keeping the elbows close to the body. Slowly extend back to the start position, maintaining control throughout the movement. This exercise targets the back, shoulders, and arms, building towards a full front lever.
Dynamic
Intermediate
Tiger Bend Pushups are an advanced variation of the traditional pushup that primarily targets the triceps, shoulders, and chest. To perform this exercise, start in a forearm plank position with your forearms and toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your elbows close to your body. Push through your palms to lift your body up into a pushup position, transitioning from your forearms to your hands. Lower back down to the starting position by bending your elbows and returning to the forearm plank. This movement requires significant upper body strength and stability.
Dynamic
Advanced