Calisthenics Library

Discover bodyweight exercises, skills and progressions

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Skills 37

Archer Pull-Up

Intermediate

Asymmetric pull-up

Back Biceps Shoulders

10w

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Australian Pull-Ups (inverted rows)

Beginner

Horizontal inverted pull-ups

Back Biceps

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Aztec Push-Ups

Expert

Explosive Aztec push-ups

Core/Abs Chest Legs Shoulders Triceps

24w

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Back Lever (advanced tuck → straddle → full)

Intermediate

Complete back lever progression

Back Chest Shoulders

18w

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Dragon Flag

Intermediate

Horizontal full body lever

Core/Abs Back Shoulders

12w

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Handstand (freestanding)

Intermediate

Freestanding handstand balance

Core/Abs Back Shoulders Triceps

16w

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Front Lever (advanced tuck → straddle → full)

Intermediate

Complete front lever progression

Core/Abs Back Shoulders

20w

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Full Human Flag

Advanced

Full human flag

Core/Abs Back Full Body Shoulders

32w

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Full L-sit (parallel bars)

Intermediate

Straight leg L-sit on bars

Core/Abs Shoulders Triceps

10w

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Full Planche

Advanced

Straight leg planche

Core/Abs Chest Shoulders Triceps

36w

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Full Planche Push-Up

Expert

Full planche push-up

Core/Abs Chest Shoulders Triceps

60w

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Handstand Clap Push-Ups

Expert

Clapping handstand push-ups

Core/Abs Chest Shoulders Triceps

52w

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Exercises 12

Ab Rollout (on floor or with bar)

Advanced

Independent exercise

Core/Abs

3-15 reps 3 sets

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Archer Pull-Ups

Advanced

Independent exercise

Back

2-8 reps 3 sets

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Australian Pull-Ups (body rows)

Beginner

Independent exercise

Back

8-20 reps 3 sets

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Bench Dips

Beginner

Independent exercise

Triceps

5-20 reps 3 sets

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Bulgarian Split Squats

Intermediate

Independent exercise

Legs

5-15 reps 3 sets

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Calf Raises

Beginner

Independent exercise

Legs

15-50 reps 3 sets

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Chin-Ups (supinated grip)

Intermediate

Independent exercise

Biceps

3-12 reps 3 sets

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Explosive Clap Push-Ups

Advanced

Independent exercise

Chest

3-10 reps 3 sets

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Close Grip Pull-Ups

Intermediate

Independent exercise

Biceps

3-10 reps 3 sets

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Commando Pull-Ups

Advanced

Independent exercise

Biceps

4-12 reps 3 sets

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Diamond Push-Ups

Intermediate

Independent exercise

Triceps

3-15 reps 3 sets

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Dips (parallel bar dips, Korean dips)

Intermediate

Independent exercise

Chest Triceps

3-15 reps 3 sets

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