Would you like to be the King of the bar? If yes, Calisthenics training is a powerful workout program to help you explore your physical potential and build strength. Calisthenics training involves any exercises performed using no added weight, and is commonly referred to as body-weight training. When performed in a continuous, rigorous fashion, calisthenics train up your strength and aerobic capacity. So how do you start? Be consistent in these basic compound exercises below and you will build strength and muscles!


Handstand push up is a powerful exercise for upper-body calisthenics training routine. If you haven’t tried it yet, you should add it to your calisthenics workouts. This active move will help you gain confidence, establishing a good handstand entry.

Step-to-step instruction

START: With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.

FINISH: Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury. Push yourself back up slowly as you exhale until your elbows are nearly locked. Repeat for the recommended amount of repetitions.

NOTE: Ensure that the floor surface is not slippery and also, if performing for the first time, use a spotter until you get good at this exercise.


The Frog Stand is a beginners gymnastic and calisthenics designed to develop strength with particular focus on balance skills. This is a common exercise when on the path to learning more complex gymnastics movements or positions and is one of the first exercises recommended for planche development.

Step-to-step instruction

START: Get into the bottom of the squat position and placing the hands on the ground in front of the feet, next to the toes. Now move the knees so that they’re resting against the bent elbows for support.

FINISH: Lean forward into the hold taking the weight onto the hands so the feet are raised completely from the floor. Beginners may not be able to lift the feet entirely off the ground but with regular practice, balance and strength skills will develop to accommodate the exercise. Hold the position. Beginners should start with a few seconds or so and build up to a minute before considering the frog stand progression exercises.


The Planche is an impressive and advanced exercise in which the body is held parallel to the ground, with only the hands touching the floor or bars. This is a difficult exercise as it puts a lot of stress on the shoulders and wrists. It’s important to progress gradually, rather than diving straight in.

Step-to-step instruction

START: Lie on your belly on the floor and extend your arms by your hips. Place your palms on the floor, so they are in line with your abdomen. Turn your fingers out to the sides of the room.

FINISH: Press up into the top of a push-up position. Lean your weight forward into your chest and shoulders, squeeze your legs together and engage your abs to lift both feet and legs off the floor. Only your palms make contact with the floor. Bend your elbows to lower your chest to the floor. Keep your lower body elevated the entire time. Extend your elbows back up to complete one repetition.

  1. L SIT

Build your core strength with this progression so that you can perform the L-sit, one of the hardest abs exercises. L-sit exercise helps reduce the resistance, so you develop core strength, with just the weight of your legs.

Step-to-step instruction

START: Place your legs straight out in front of you on the floor. Place your hands on the floor by your hips and straighten your arms – It’s important to keep them locked out.

FINISH: Keeping your arms locked, lift your bum off the floor with your shoulders by driving your hands into the floor. With your shoulders supporting your torso, tighten your core to lift your feet up off the ground. Keep your legs straight and point your toes to tighten up your legs. When you are up, try to bring your hips through your arms, slightly in front of your hands, to keep your feet up off the ground. Hold for some seconds and then lower down.


The Muscle-Up is a must for gymnasts, bar athletes, and parkour/free runners. Before you’re ready to do a muscle-up, practice doing pull-ups with an exaggerated range of motion. Instead of stopping when the bar is below your chin, pull that sucker all the way down past your chest.

Step-to-step instruction

START: Place a box or bench under a chin-up bar so you can reach it with your knee slightly bent.

FINISH: With a false grip (thumbs over), pull the bar downwards and towards you while jumping to give yourself extra momentum. Rotate your hands so that your wrists are perpendicular to the floor. Once over the bar, press up until your arms are straight.


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