53 exercises
Exercise library
Every exercise needs nothing more than a floor and a wall.
01
Push
Chest, triceps and shoulders — from wall push-ups to pseudo planche.
Counted in reps
Wall push-up
An easy push-up against a wall that builds chest, triceps and shoulder strength while you learn the pushing pattern.
Counted in reps
Knee push-up
A push-up from the knees that reduces the load so you can build chest, triceps and core strength with good form.
Counted in reps
Push-up
The classic push-up: builds chest, triceps and shoulders while your core keeps your body rigid like a plank.
Counted in reps
Diamond push-up
A close-hand push-up with your hands forming a diamond under your chest, putting extra emphasis on the triceps.
Counted in reps
Archer push-up
A wide push-up that shifts most of your weight onto one arm each rep, building toward the one-arm push-up.
Counted in reps
Pseudo planche push-up
A push-up with your hands by your waist and shoulders leaning forward, heavily loading the front delts, chest and wrists.
02
Vertical push
Shoulder strength on the way to a handstand.
Counted in reps
Pike push-up
A push-up from an inverted V position that targets the shoulders and prepares you for handstand push-ups.
Counted in reps
Wall walk
Walk your feet up a wall from a plank to a near-handstand, building shoulder strength, core control and comfort upside down.
Static hold
Wall handstand
A handstand hold with your feet supported on a wall, building shoulder strength, core control and balance upside down.
03
Squat
Quads and glutes — from wall sit to pistol squat.
Static hold
Wall sit
A static squat with your back against a wall and thighs parallel to the floor, building endurance in the quads and glutes.
Counted in reps
Squat
The fundamental bodyweight squat that builds the quads and glutes and improves hip and ankle mobility.
Counted in reps
Reverse lunge
Step back and drop into a lunge to train the quads and glutes one leg at a time, with less knee stress than a forward lunge.
Counted in reps
Split squat
A stationary split-stance squat that trains the quads and glutes of each leg and improves balance.
Counted in reps
Cossack squat
A wide-stance side-to-side squat that strengthens the quads, glutes and adductors while opening up the hips.
Counted in reps
Assisted pistol squat
A single-leg squat with light hand support on a wall, building the strength and balance for a full pistol squat.
Counted in reps
Pistol squat
A full-depth single-leg squat with the other leg held straight out, demanding leg strength, balance and mobility.
04
Hinge
Posterior chain: glutes, hamstrings, lower back.
Counted in reps
Glute bridge
Lie on your back and drive your hips up to strengthen the glutes and hamstrings — great if you sit a lot.
Counted in reps
Single-leg glute bridge
A one-leg glute bridge that doubles the load on each glute and hamstring and trains hip stability.
Counted in reps
Bodyweight good morning
A bodyweight hip hinge with a flat back that trains the hamstrings, glutes and lower back and grooves the hinge.
Counted in reps
Single-leg RDL
A single-leg Romanian deadlift hinge that trains the hamstrings and glutes and challenges balance and ankle stability.
05
Back
Upper back and posture — the no-bar substitute for pulling.
Static hold
Superman hold
Lie face down and hold your arms and legs off the floor to strengthen the lower back, glutes and upper back.
Counted in reps
Prone Y raise
Lie face down and lift your arms in a Y shape to strengthen the upper back and lower traps and improve posture.
Counted in reps
Prone Y-T-W
Lie face down and lift your arms through Y, T and W shapes to build upper-back strength and healthy shoulders.
Counted in reps
Reverse snow angel
Lie face down and sweep your arms in an arc from hips to overhead, working the upper back, lats and shoulder mobility.
Static hold
Reverse plank
A face-up plank with your body straight from shoulders to heels, strengthening the glutes, hamstrings and lower back.
06
Plank
A rigid trunk that resists sagging.
Static hold
Knee plank
A plank from the knees that teaches beginners to brace the core and hold a straight body line.
Static hold
Plank
The classic forearm plank that builds core endurance and the full-body tension every other exercise relies on.
Counted in reps
Plank shoulder tap
From a high plank, tap each hand to the opposite shoulder without rocking — anti-rotation work for the abs and obliques.
07
Side
Obliques and hips that resist side bending.
Static hold
Knee side plank
A side plank from the knees that builds oblique strength and shoulder and hip stability for beginners.
Static hold
Side plank
A side hold on one forearm and the edges of your feet that strengthens the obliques and whole-body stability.
Counted in reps
Side plank hip dip
From a side plank, lower your hip toward the floor and lift it back up to build oblique strength and endurance.
08
Hollow
The hollow position — the base of every calisthenics skill.
Counted in reps
Dead bug
Lie on your back and extend opposite arm and leg while keeping your lower back down, training deep core control.
Static hold
Tuck hollow hold
An easier hollow hold with your knees tucked, teaching the abs to keep your lower back pressed into the floor.
Static hold
Hollow hold
A banana-shaped hold with arms and legs extended — one of the most important core foundations in calisthenics.
Counted in reps
Hollow rock
Rock back and forth while locked in a hollow position, training the abs to stay rigid in motion.
Counted in reps
V-up
Lift your torso and straight legs at the same time to meet in a V, strongly working the abs and hip flexors.
09
Conditioning
Finishers that push your heart rate up.
Timed
Step jack
A low-impact jumping jack: step out to the side as your arms rise, raising your heart rate without jumping.
Timed
Jumping jack
The classic jumping jack: a quick way to raise your heart rate and warm up the whole body.
Timed
High knees
Run in place driving alternate knees high, boosting your heart rate and working the hip flexors, quads and calves.
Timed
Mountain climber
From a high plank, drive your knees toward your chest in quick alternation for cardio plus core and shoulder work.
Timed
Burpee (no push-up)
A burpee without the push-up: squat, jump back to a plank, jump in and leap up for a full-body cardio burst.
Timed
Burpee
The full burpee with a push-up and a jump — a demanding full-body move for legs, chest, shoulders and conditioning.
10
Skill
Balancing on your hands.
11
Warm-up
Timed
March in place
March in place with gentle knee lifts to warm up the body and gradually raise your heart rate.
Timed
Arm circles
Circle your arms forward and backward to warm up the shoulder joints and upper back.
Timed
Hip circles
Rotate your hips in circles to warm up and loosen the hips and lower back before training.
Timed
Cat-cow
On hands and knees, alternate rounding and arching your spine with your breath to warm up and mobilize the back.
Timed
Inchworm
Hinge down, walk your hands out to a plank and back, warming up the hamstrings, shoulders and core together.
12
Cool-down
Static hold
Child's pose
A kneeling forward fold that relaxes the lower back and stretches the lats and shoulders after training.
Static hold
Standing quad stretch
Stand on one leg and draw the other heel toward your glutes to stretch the quads and hip flexors.
Static hold
Hamstring stretch
A seated forward fold with straight legs that stretches the hamstrings, calves and lower back.
Static hold
Chest opener
Clasp your hands behind your back and open your chest to stretch the chest, front shoulders and biceps.
Static hold
Cobra stretch
Lie face down and press your chest up to stretch the abs and hip flexors and gently extend the lower back.