Ultimate Calisthenics Exercises List 2017

ULTIMATE LIST CONTAINS 251 CALISTHENICS EXERCISES

Lots of people consider calisthenics exercises to be for lightweights.

Now it’s true that bodyweight generally won’t bulk you up like a bodybuilder with oversized muscles, but as long as you’re progressive about the load you put on your muscles, you’ll get very strong–by making the exercises more and more difficult.

But what happens when you’re stuck doing the same 8 exercises over and over and over? You need inspiration!

To that end, we’ve compiled the most comprehensive calisthenic exercises list we could, with 220+ of the most challenging bodyweight moves we could find.

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This list of calisthenics exercises is a blend of exercises that some bodyweight practitioners down the street from you probably do, as well as some that only a few humans on earth can pull off.

Others like Todd @ A Shot of Adrenaline and Tee Major Fitness have compiled lists of the hardest bodyweight exercises, and Jules Fuel has created a list of 101 bodyweight exercises that can be done anywhere. Man Vs. Weight has compiled their complete list as well.

Here’s Tee Major’s compilation for your review:

Some single exercises are chronicled a little better elsewhere, such as the Greatist list of 82 types of pushups.

This list is a complete list of calisthenics exercises to demonstrate that you’ll never run out of challenges–you could literally assemble thousands and thousands of different calisthenic workouts by choosing different exercises out of this post!

This is my attempt to catalog all calisthenics exercises that exist. No doubt I won’t get there on this first try, but you gotta give me some credit for trying 🙂

Some are basic bodyweight exercises, others are more complex calisthenics, and still others are crazy difficult street workout moves.

With that, we have a lot to cover. So let’s get started!

CalisthenicS Exercises List for the Ages

This is NOT intended to list every bodyweight exercise that exists.

Some of them are lame. Those aren’t included.

That said, just to be clear, there are some low-impact exercises in this list. They’re included because of the value they provide in strengthening smaller support tissue and musculature, or for completeness because they’re staples.

Overall, this is the single best list available today. And it’ll be updated over time, so please check back from time to time!

In this list you’ll find:

  • Pushups
  • Lunges
  • Pullups
  • Squats
  • Lifts
  • Miscellaneous
  • Crazy Calisthenics

And now, let’s get on with it!

Variations of Pushups

You may wonder why about 1/4 of this list consists of various forms of pushups. Pushups are one of the ultimate exercises–especially among bodyweight enthusiasts. Many of them are just cool to do and look at, so they naturally took up a significant portion of this compilation.

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1. Diamond / Tricep Pushups

Diamond pushups are another tricep burner. This is a variant of a traditional pushup, where you put your hands below your chest instead of out to the sides.

  • Put your hands into a diamond position below the center of your chest
  • Raise up on your toes into a straight plank
  • Lower your chest until it touches your hands
  • Return to the starting position.

2. Clap Push Ups

Clap pushups engage those explosive fast twitch fibers and add some power to your pushups. Exert more effort during the press portion of the pushup so that you lift yourself off the ground!

  • Get into pushup position
  • crPress hard so your hands come off the ground
  • Clap
  • Put your hands back in position to catch yourself
  • Lower to the ground
  • Repeat!

As discussed previously, the purpose of the clap is to drive you to extend the time off ground a little longer. Don’t give up!

On the other hand, you might consider the explosive double clap or explosive triple clap  if you want to up the ante on the clap pushup.

3.Fingertip Push-Ups / LaLanne Pushups

Fingertip pushups work the chest, arms and in particular the hands and fingers. These involve performing traditional or one-arm pushups, but extending the fingers to support your weight instead of using the palm of your hand.

4. One Arm Pushup

Want to immediately silence those people who think bodyweight exercises can’t make you strong?

Drop down and give me one one-arm pushup!

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There’s an art to putting most of your weight on one arm, and you need to practice with the right form to get good at them. But these are a kick ass bodyweight exercise that most people can successfully accomplish with a little effort.

Steps, if you need them:

  • Get into pushup position
  • Spread your legs a little wider if you need
  • Lean toward the one arm you want to lift on
  • PUt your other arm behind your back
  • Now lower your weight on the one arm and push back up.

Can you do it?

You might consider the wall-braced one-arm pushup as an alternative if you aren’t quite there yet.

5. Wide Grip  Pushup

The purpose of a wide grip pushup is to work more of your chest, rather than focusing on your triceps and shoulders.

Position yourself as normal with hands outside of shoulder width.

6. Incline Pushup

The incline pushup makes the standard pushup harder by–you guessed it–positioning your body at an incline.

Elevate your hands on an object, putting your hands a little further away from you than your shoulders. This is a little easier than a standard; it’s a way to progress from the negative pushup to the full pushup.

7. Knuckle Pushups

Knuckle pushups are a variant of the traditional pushup, where you use your knuckles rather than the palm of your hand.

What’s the difference? You can’t put pressure on your knuckles the same way you can with your palms, so you find yourself adjusting your hand grip.

There’s another variation using an inside grip that Scott Hermann demonstrates here. It emphasizes pushing the hands against each other below the body to build the central chest.

8. T or Rotational Push-Up

In the T push-up, you’ll raise one arm to the sky after performing a pushup. This adds some flexibility and stability training to a typical pushup for extra umph.

Yes, I just wrote “umph.” And I said it out loud, too.

9. Spiderman Pushup

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The spiderman pushup looks a little silly as well, but it does make your pushups more intense.

  • Get into the pushup position
  • Pull one knee up to your chest
  • Lower yourself down angled slightly towards the other side
  • Push back up
  • Put the knee back to straight plank position.
  • Now do the other side

10. Two Finger Pushup

Speaking of aspirational exercises, here’s the one-arm pushup executed with only the thumb and forefinger on the ground supporting your weight.

This one builds finger strength as well as the chest and the arm that you’re working.

11. Tiger Bend Pushup

With the tiger bend pushup, you’ll work the triceps more than a normal pushup.

  • Get in pushup position, face above the hands
  • Lower your head by moving your elbows back and bending at the elbow.

As shown in the video, you can make this more difficult by starting on a box and lowering your body past your elbows.

To make it crazy difficult, turn it into a handstand pushup like Frank Medrano does here!

12. Ring Handstand Pushup

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This one blows me away. I can’t do a handstand yet, much less a handstand pushup. This is a handstand pushup ON RINGS, where you have little stability to rely upon. Requires tremendous balance and strength.

13. Feet on the Wall Pushup

This is a move that works well on the path to a handstand pushup. Here you don’t have to worry about balancing the body–just balance your weight on your hands and use your feet to keep your lower body propped up above you.

This loads the exercise just about as much but eliminates the challenge of balance. Try it!

14. Single Arm Medicine Ball Pushup

Here’s an alternative to the assisted one arm pushup that makes it harder. Instead of putting the other hand on a stationary object, put it on a medicine ball so you’re a little less stable.

That works the body the same way, but forces you to balance a little more actively.

15. Three Medicine Ball Pushup

Want to be even crazier? Put each hand on a medicine ball and your feet on a third, and then do a pushup.

Roller coaster city!!

16. Swiss Ball Pushup

Put your hands on either side of a swiss BOSU ball – this way you have to balance and push your hands together at the same time, doing wonders for the chest.

17. Kettlebell Pushup

Balance both hands on a kettlebell to add some instability to your diamond pushups.

18. 360 Degree Pushup

Quite the plyometric challenge, this exercise involves a pushup with so much explosive force that you can spin your body 360 degrees after the ‘up’ motion and catch yourself in time to lower yourself for the next rep.

Wow.

19. Body Hold Pushup

I like this move a lot also, because it introduces an isometric hold into a bodyweight exercise.

In this case, at the end of the “push” motion of the pushup, you’ll reach out and grab an object to support yourself in a stationary position at the top of the movement. Then you reach down with the other arm, and when you choose, lower yourself and begin again.

20. Body Hold Pushup

I like this move a lot also, because it introduces an isometric hold into a bodyweight exercise.

In this case, at the end of the “push” motion of the pushup, you’ll reach out and grab an object to support yourself in a stationary position at the top of the movement. Then you reach down with the other arm, and when you choose, lower yourself and begin again.

21. One Hand Superman Pushup

This one involves reaching all the way forward to lift yourself up with the fingertips of your outstretched hand. But only one hand.

22. Aztec Pushups

Now here’s a plyometric pushup you’ll need to work hard to achieve.

  • Get in pushup position.
  • Push yourself up off the ground explosively
  • Reach your hands back and your feet forward to touch each other.
  • Now extend back to pushup position before you land.

This takes explosive power, quick action and coordination.  It’s one of my favorites.

23. Superman Pushups

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Superman pushups involve full body extension, hands out as far as they reach, feet all the way back, and pressing your body up in the air from those distant points.

This forces you to exert muscle strength with maximum extension, unlike most other exercises we’ve covered in this overview.

This is good for a number of muscles and stabilizers through the body. give it a shot!

24. One Hand Clap Pushup

This is a badass version of the one arm pushup. Here you’ll propel yourself off the ground with enough clearance to clap your hands, and then catch yourself for another pushup.

With one arm.

25. Crucifix Pushup

Like the Superman, with the Crucifix you’ll extend your arms out as far as they go, but you’ll keep your legs straight behind you and lift from the fingertips.

Also like the Superman, you’re just being a showoff if you do these at the gym! 🙂

26. One Arm Dive Bomber Pushup

Here’s another “that’s even possible?”

The dive bomber is a pushup where you start from a pike pushup, descend to put your stomach right above the ground, and push your chest and head straight up.

Now do this with one hand.

27. 90 Degree Pushup

This is almost unreal. This is sort-of like a handstand pushup blended with a planche pushup. You need incredible arm and chest strength along with balance to pull this extreme move off.

28. Negative Pushup

The negative pushup is an exercise that helps you reach the standard pushup, if you aren’t there already.

You’ll lower yourself in standard pushup position, really slowly, in order to exert your arms. Then at the bottom, put your knees on the ground and push back up.

This is a “negative” because you’re doing the first half of the full motion only, without completing the second half. It’s a great way to build the ability to do a full pushup.

29. Chest Slap Pushups

This one is a plyometric exercise. Its objective is to get you to push off and stay airborne for a moment or two, and the chest slap gives you something to “do” to make that duration actionable.

  • Start in the regular pushup position
  • Push yourself up into the air, and hit your chest with your hands.
  • Land.

Another way to build your fast-twitch fibers.

30. One arm handstand pushup

Four easy steps!

  1. Get yourself into a handstand
  2. Shift your weight onto one arm
  3. Remove the other arm
  4. Drop to the ground and push back up

Piece of cake!

31. Staggered Pushups

The staggered pushup involves uneven placement of the arms to put more weight on one of the limbs.

Move one arm back and one arm a little ahead of where you would normally put them in a standard push up, and lower your body as normal. Try to do an even number of these with arms alternated so you get even distribution.

32. Triple clap pushups

This requires significant coordination as well as power to get yourself up off the ground long enough to pull off the triple-clap maneuver. Much like the chest slap pullup we discussed earlier, that’s the primary purpose of the clapping.

  1. Get into pushup position
  2. push yourself off the ground explosively
  3. Clap in front of your chest, behind, then in front again.
  4. Reach out to break your fall and perform the rest of the pushup.

The hardest part for me is being fast enough with the claps. Slow clapping won’t get it done! But if you manage this maneuver for someone who isn’t familiar with calisthenics, you may get your own slow-clap.

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33. Human Flag Pushups

Wait, what?

Yeah. While doing a human flag, use that mount to pull and push your body towards and away from the surface you’re holding on to.

Not sure I can handle this!

34. Thigh Slap Pushup

A slightly more demanding version of the hand clap pushup, where instead of clapping you’ll reach further back and slap your thighs before catching yourself.

Personally, I recommend a slight variation where I have a partner slap my thighs in between each rep. 🙂

35. Muay Thai Pushups

The Muay Thai is a more intense version of the clap pushup. In this case you’ll push yourself so far off the ground that you can clap your hands behind your back, and then return them to catch you on the way down.

This requires lots of plyometric strength to push yourself off the ground with enough intensity.

36. One Arm One Leg Pushup

This is a little more intense than the one arm pushup, because you’ll only use one (the opposing) leg at the same time. Now you’re using your balance to put your weight on only one arm and one leg.

Give this a shot to add some intensity to your calisthenics workout.

37. One Finger Pushups

So I grabbed the Guinness Book video for fun 🙂 Here’s a snippet:

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The idea here is you’re doing a one-arm pushup, but limiting the touch point between you and the ground to a single finger.

You need lots of hand and finger strength here as well as, obviously, fluency in the one arm pushup.

Definitely not for beginners!

One thing to note about the video–it’s clear this guy is doing really weak pushups. So if you go after this move, make sure your pushups are actually pushups!

38. Tuck Planche Push Up

This really is a brilliant exercise once you’ve mastered the tuck planche to add a little bit of strength.

Get into a tuck planche pose, then use your arms to push yourself up and lower yourself. In this motion, you’re pressing and lowering your entire body on your arms, which is the most weight you can put on your arms without a weight vest.

39. Exploding Pushups

Exploding pushups force you to use fast twitch fibers. Can you lift yourself entirely off the ground between pushups? Sounds easy.

It isn’t.

This is a step on the way to clap pushups because there is no action during the time you’re elevated off the ground; that bounce can be really short to execute this movement.

40. Archer Pushup

This is a very similar exercise to the assisted one arm pushup, with a slight variance in height to keep the chest flat rather than tilted.

  • Put one arm on a platform extended as far away from the body as you can
  • Push the body off the ground with the other arm, just outside the chest

If you have a hard time, try the assistance arm on the floor for an easier version–a.k.a. the assisted one arm pushup.

A twist (literally!) on this move is the slider pushup, where you slide the extended arm out from a standard pushup starting position rather than starting with it extended.

41. Kuki Planche Pushup

This is a planche where you push yourself explosively off the ground, extend your hands or clap, and then catch yourself on the way down.

42. Windmill Planche Pushup

Another showoff move.

In this case, you’ll do a planche pushup, drop back down, and then do a windmill & spin your body all the way around — a move borrowed from breakdancing.

Ultra cool looking!

43. Flying Superman Pushups

For the Flying Superman, you’ll look a little silly, but here you go:

  • Get into pushup position
  • Push yourself up explosively so you clear the ground.
  • Extend your arms out like Superman
  • Pull them back in quickly enough to catch yourself.

Try not to smack your face on the ground when you land. Not that I’ve done that or anything.

44. Straddle Planche Clap Pushups

Yes, these are a thing.

Here you’ll do a straddle planche, but then push yourself off the ground with your fast twitch muscle fibers and clap your hands together while you’re in the air.

Cray cray, no?

45. Feet Elevated Pushup / Decline Pushup

This is an exercise I like to use to stretch myself when pushups are too easy. Support your legs on a structure like a box —  or in my case, my treadmill — and push up with your arms.

decline pushup

Yes, that’s me!

46. One foot elevated pushup

Here, you’ll get into standard pushup position and elevate one leg to the sky, then do the actual pushup.

This makes the pushup a three limb exercise which is more difficult to completehind.

47. Walking Push-Up

In the walking push-up, you’ll do a push up and then relocate your body before the next.

  • Get into pushup position
  • Perform one pushup
  • Walk yourself one step to the right
  • Perform another pushup
  • Continue until you reach the wall, and turn around.
  • Etc.

48. Impossible Tigerbend Pushup

Use your forearms to do a handstand pushup, with your weight balanced over your head.

49. Hindu Pushups

This is a Matt Furey special. It has a bit of a dive-bomber look and is also similar to the pike pushup for giving you the strength to hold up your weight on your shoulders.

  • Get into a downward dog position, on all 4s with your butt up in the air
  • Now lower yourself straight towards your face, flatten out, then push your head straight up
  • Push yourself back to the original starting position

50. Pike Pushup

Since we mentioned the pike pushup, let’s include it. This is a great exercise for preparing yourself to do handstands.

  • Get into a plank
  • Walk your hands back to your feet
  • Bending at the waist, do a pushup

Other forms of pushups

There are countless variations of pushups we could expound upon. Be sure to investigate any of these that sound interesting:

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VARIATIONS OF LUNGES

95. Reverse Lunge Knee-Up

This exercise adds some additional demands to the standard lunge.

  • Start from a standing position
  • Move one leg back to the lunge position
  • Push off on the other leg and raise the rear leg all the way to your chest
  • Return to the starting position, or simply flow through back to the reverse lunge.

96. Forward Lunge

The forward lunge is a great exercise for the thighs and glutes, along with the cardiovascular system if you do enough of them in a row.

  • Stand up straight and engage your core
  • Step forward with one leg until the knees are bent 90 degrees. Your front knee should stop above the ankle.
  • Retract the forward leg to the starting position.

97. Jump Lunges

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The jump lunge is a dynamic exercise where you jump from lunge to lunge across legs. Here’s what you do:

  • Stand tall and stagger your feet one in front of the other. As with a regular lunge, keep your knees bent.
  • Push off the bottom of both feet, switch legs in midair and land in a lunge with the other foot in front.
  • Repeat and do however many makes sense for your bodyweight workout.

It’s a great plyometric exercise in that the jump itself fires those explosive muscle fibers.

98. Side Lunge

This lunge variation involves reaching one leg out to the side and stretching your groin.

  • Stand up straight and engage the core
  • Step to the side with one leg, keeping the knee over the ankle and the other leg straight.
  • Lean back to the starting position.

99. Walking Lunge

The walking lunge involves motion. But instead of returning to the starting position, you keep moving.

  • Stand up straight and engage your core
  • Step forward with one leg until the knees are bent 90 degrees. Your front knee should stop above the ankle.
  • Pull the rear leg forward to reach a straight stand, then keep it moving until it becomes the front leg–with knee bent 90 degrees.
  • Keep repeating steps 2 and 3.

100. Reverse Lunge

This lunge variation pushes your muscles differently.

  • Stand up straight and engage your core
  • Step backward with one leg until the knees are bent 90 degrees. Your front knee should remain above the ankle, and the rear knee should reach 90 degrees just above the ground.
  • Retract the rear leg to the starting position.

101. Single leg back to front lunges

This extension of the reverse lunge involves lunging backwards, pausing, then returning to the starting position and then lunging forward with the same leg. Once you return again to starting position, you’re done.

This puts stress on both legs in the same exercise and works all the surrounding stablizing muscles to make it a more complete exercise.

102. Bench Lunges

This assisted lunge puts your weight on one leg, and diminshes the demand on your other leg by supporting it on an elevated object.

103. Lunge Pulses

Pulses can be used to modify any type of Lunge.

At the bottom position of whatever lunge you choose, instead of immediately rising back up, execute short bounces near the bottom to activate your glutes and thigh muscles. Then after 5 or ten bounces, rise back up to do the next rep.

104. Curtsey Lunge

This is an exercise some of the ladies use to shape their legs.

  • Stand straight up
  • Reach back with one leg behind the other, out to the side.
  • While doing this, bend your other leg to lower the first foot to the ground.
  • Rise back to the starting position.

OTHER LUNGE VARIATIONS

 

VARIATIONS OF PULLUPS/CHINUPS

112. Hammer Chinups

Hammer chins are a good companion for the box pullups we showed earlier. Here, you’ll pull yourself up to the top chinup position, and then pull and push your body frontwards and backwards to make the “hammer” motion.

This is a great companion because it’s another pair of isometric holds you can add to a challenging exercise to make it that much more effective.

113. Box Pullups

Box pullups are a bit like walking pullups, except they’re a bit more functional. There’s no actual physical “box,” though, like in a box jump.

The point of the exercise is to extend and retract your arms such that you extend to all 4 of the most extreme distances from the central point–bottom left, bottom right, top left, top right.

In a sense, this exercise builds your strength with four different isometric holds (including two archer pullups) in one.

114. Maltese Pullup

This is a planche where you push yourself off the ground with your extended forearms straight into full planche position. Wow.

115. Walking Pullup

Here’s another show off move for you.

Use your arms to pull yourself up at an angle, and while you’re doing that, move your legs as if you’re climbing stairs or walking.

116. Jumping Pullup

To perform a jumping pullup, you’ll stand on an elevated surface like a box, and jump up to begin the motion. Then, you’ll complete the motion by taking over with your arms to pull yourself to the bar.

117. Front Lever Pullups

Here, you’re going to get into front lever position hanging from a bar, and then do pullups from that position. This really works your abs and your core intensely.

Again, this is if the front lever isn’t challenging enough.

118. One Finger Pullup

Yes, the one-finger pullup is a thing.

Hard to describe this in steps — it’s a pullup done with a single finger of one arm. You obviously first need to master the one arm pullup, and then build strength in the fingers to support your entire body.

For now I’m considering this mostly ” aspirational” 🙂

119. Clap Pullups

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OK, Giphy. Not CAT pullups. CLAP pullups.

The clap pullup is pretty simple.

  • Do the pullup
  • At the top, let go, clap your hands together, and return them to catch yourself.

You have to be pretty fast here, and have the strength to keep your body under control.

But it looks pretty badass!

120. Back Lever Pullup

This example is a tucked back lever, but the point here is holding the bar behind your back while suspended below, and using that grip to raise your body weight up to the bar.

Wow!

121. Archer Pullups

Archer pullups strengthen one side of your body more than the other. It’s a regular pullup, but it involves shifting your weight closer to one of the arms.

Pull yourself up next to one arm with the other one fully extended away from the body along the bar.

This makes it look like you’re shooting an arrow.

Now lower yourself down, and pull up with the other arm.

You did it!

122. L-Sit Pull Ups

The L-Sit Pull Up is one of my favorites. Here, you’ll perform part of a hanging knee raise by raising your legs parallel to the ground. Then, you’ll do your pullups.

The steps:

  • Grab that pullup bar!
  • Pull yourself to the top
  • Raise your legs up to the parallel-to-ground position
  • lower yourself and do more pullups.
  • When you’re done, drop your legs to the ground and let go of the bar.

This will get your heart going pretty fast as you’re working your arms, chest and abs all at the same time.

123. One Arm Chinup

As you can imagine, this one also sounds simple.

  • Get under a pullup bar.
  • Grab it with one hand.
  • Pull yourself up til your chin clears the bar.

I’ve been at this for a while, and I can do a great number of chinups and pullups, but I haven’t perfected the leverage and built the strength needed to pull this one off.

One day!

OTHER CHINUPS/PULLUPS

VARIATIONS OF SQUATS

134. Air Squats

Let’s start with an air squat to perfect the basic technique.

135. Squat with Side Leg Raise

This is a bodyweight squat in which, on the up-motion, you lift your leg out to the side after you’ve risen back up.

This adds a little extra leg toning to a key bodyweight move.

136. Squat Pulses

Much like lunge pulses discussed earlier, pausing and pulsing at the bottom of a squat can make virtually any squat exercise more effective and intense.

I’ve never seen anyone do this with a pistol, but I do believe it’s possible!

137. Pistol Squat

pistol squat

The pistol squat is an awesome blend of strength, stability, balance and power.

  • Stand up straight, feet shoulder width apart.
  • Raise one leg forward ahead of you, parallel to the ground
  • Put your arms out forward
  • Now lower yourself with the other leg until your butt is nearly on the ground.
  • Push through your heel until your active leg is straight up.

This exercise was tough for me to complete, and to date I’m not very good. I typically use the pole and the dumbbell counterweight to complete the exercise, and occasionally I can master a single unassisted rep.

Definitely one I’m working on regularly!

138. Pistol Squat Jumps

Do  pistol squats, and on the up motion, keep pushing til you can lift yourself off the ground for a bit.

139. Squat Walk

In the Squat Walk, you’ll:

  1. get into a squat position
  2. Advance one foot at a time
  3. Once your weight shifts forward on to the lead leg, move the trailing leg out front.

140. Single Leg Squat Jumps

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The single leg squat jump will kick your ass.

  • Do a single-leg squat
  • Push yourself up explosively to lift your foot off the ground
  • Land back on your foot and repeat

This sequence works the explosive muscle fibers when you push up off the ground, and gets you doing single leg squats for strength.

You can base this upon any number of single leg squat varieties. Naturally I found the really challenging one in the video–based on a pistol squat. Damn!

141. Wide Sumo Squat

In this squat variation, you’ll put your feet out past shoulder width as far as you can, and then point your knees out WIDE when you drop down.

This one is good for the inner thighs and glutes. Just keep your knees and toes parallel so you don’t injure yourself.

142. Air Squat

This is the standard squat performed without any external load.

I’ve written about doing bodyweight squats every day in the past, so I will simply reiterate how good of an exercise squats are and that you should really, well, do them daily.

OTHER SQUATS

VARIATIONS OF LIFTS AND RAISES

148. Leg Up Butt Lift / Back Bridge

Here’s a form of back bridge involving only one leg.

  • Lay on your back with knees bent
  • Straighten one leg and point it up at the ceiling, thigh parallel to the other leg.
  • Now lift your butt up with the leg that’s still planted on the ground.

149. Hanging Knee to Elbow

This is an advanced form of the hanging knee raise.

  • Hang from a bar
  • Raise your knees up to chest
  • Push further until you can reach your elbows with them

This one will force you to use your lower back and requires significant hip and back flexibility. If you find this uncomfortable, work on your stretching and then try again another time.

150. Hanging Leg Raise to Lever

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In this complex exercise, you’ll start with a leg raise and then raise the rest of your body into a lever. Tough!!

  • Hang from a bar
  • Riase your feet to the bar
  • Then raise your CORE To the bar and flatten your body

Three simple steps! By no means easy.

[nextpage title=”NEXT1″ ]NEXT[/nextpage] 151. Calf Raises

Calf raises are an isolation exercise that works your calves and the tendons around them.

Lift yourself from a standing position onto the balls of your feet, squeezing your calves.

152. Hanging Leg Raise

The hanging leg raise builds solid abs and other supporting muscles as well.

  • Dead Hang from a bar
  • Raise your feet until your legs are parallel to the ground
  • Lower them back to the starting position

If you want to make this more challenging, you have some options:

  • Wear ankle weights
  • Raise your legs all the way to the bar

153. Straight Leg Lift

With the straight leg lift, you’ll do the same as the Leg Up Butt lift but not raise your butt.

  • Lay on your back with knees bent.
  • Straighten one leg and lift it up.
  • Return to starting position.

154. One Arm Hanging Leg Lift

This one is impressive too. Grab a bar above your head with one hand, and pull BOTH legs up to the bar.

Sounds easy. Much like a few exercises above, isn’t.

155. Dumbbell Hanging Knee Raise

This is a version of the standard knee raise in which you suspend a dumbbell or other weight with your feet, and then do the knee raise.

Puts a lot of extra demands on your thighs and your abs to raise the weight.

Not for the faint of heart!

156. Back Bridge

The back bridge is an exercise that works the posterior chain.

Watch the video for a progression demonstrated by Al Kavadlo.

157. Bodyweight Deadlift

This exercise has never seemed convincing to me. Perhaps you feel differently? I’ve included it here for completeness.

  • Stand straight up
  • Lean forward on one leg, raising the second leg to waist level while dropping the arms.
  • Now smoothly return to an upright position.

158. Inner Thigh Lifts

This is an exercise intended to strengthen the inner thigh and some of the smaller support muscles around the thigh.

  • Lie down with your weight on your hip and elbow.
  • Cross the top leg over the bottom one, at an angle in front of the body.
  • Lift the bottom leg towards the sky and return it to the ground.
  • Repeat for reps.

159. Outer Thigh Lift

This inverse of the inner thigh lift involves leaning on something stable and raising one of your legs outwards to work the outer thigh.

160. Windshield Wipers

This one is a great ab and oblique workout. I’m a little disappointed that my tight little corner power tower doesn’t offer enough space for me to do these indoors!

It’s sort of like a hanging leg raise. What you do is:

  • Hang from a pullup bar.
  • Raise your feet up in the air
  • Swing your feet from side to side.

Some practitioners advise you wait until your stomach is strong before you go after this one.

161. Hanging Leg Lifts

To perform a hanging leg lift, you’ll be using your abs to raise the weight of both entire legs repeatedly.  Here’s how it works:

  • Grab onto a pullup bar
  • Raise your legs until either:
    • knees hit your chest, with knees bent
    • with straight legs, your legs go parallel to the ground.
  • Lower back to the starting position.

This exercise works your core very intensely and also provides a cardio boost as your heart has to pump hard to get all this muscle moving from a dead hang!

162. Donkey Kicks

With the donkey kick, you’ll get on all fours and kick one leg back and UP as far as you can. Great isolation exercise that will dramatically strengthen your thighs and hips.

Additional variations:

MISC

164. Mountain Climbers

Mountain climbers kick my butt. Or they knee my chest, really. Here’s what you do:

  • Start in a pushup position.
  • Flex your knee and hip, such that one knee is under your chest and the other remains extended.
  • Reverse position of the legs explosively.
  • Repeat

Mountain climbers work a number of muscles in the upper and lower body, giving you a surprisingly effective full body workout.

165. Dragon Walk

The dragon walk is a little like the mountain climber, in that it’s performed facing the ground. Here, though, you’ll march forward with alternating limbs and serious hip external rotation.

Here’s how it goes:

  • Get on your hands and feet like a pushup
  • Reach one knee forward so it touches the corresponding elbow.
  • Step forward with the other hand and foot
  • Drop back down into pushup position with the other knee touching the other elbow.
  • Repeat

The toughness comes from repetition, as continuing to raise one arm and one leg at a time is not as easy as it sounds 🙂 Plus the stretch this applies to your hips.

166. Shoulder Circles

The shoulder circle is intended to slow you down and build the stabilizer muscles around a very complex and important joint–the shoulders.

Definitely one of the least challenging exercises in this compilation, but one that can help you strengthen the joint in preparation for more challenging exercises elsewhere.

167. Burpees

Thanks for nothing, Royal H. Burpee!

via GIPHY

Yeah, he’s the one who invented this disturbing exercise.

Why disturbing? You try 25 of them at the end of a workout! Here’s what you’ll need to do:

  • Squat down and put your hands on the floor, outside your feet.
  • Jump and move your feet back so you’re in plank position.
  • Drop and give me one! Chest to the floor, do a proper pushup.
  • Now, jump your feet back up to your hands.
  • Finally, Explosively jump up in the air and reach your arms overhead.

That’s one burpee.

These are great for explosive leg training, and upper body as well as cardio. They work the entire body and are great for overall conditioning.

168. Dragon Flag

The Dragon Flag is a great exercise for the abs and core. Do this:

  • Lay on your back and grab a column or post behind your head.
  • Pull yourself up and create a straight line, starting with the feet and ending at the upper back/shoulders.
  • Now, lower yourself in a straight line and don’t let yourself touch the bench until your feet reach it.

See, three easy steps! Sure, man.

You’ll probably need to look into progressions to master this one. Bruce Lee and Sly Stallone in Rocky made it famous.

Other miscellaneous exercises:

CRAZY CALISTHENICS EXERCISES!

And now for the good stuff.

Calisthenics are the advanced exercises you came here for. The showoff type moves that enthusiasts perform. And maybe you too.

Here we go!

183. Human Flag

The human flag is one of the toughest feats of strength that non-professionals typically accomplish.

Holding up your entire body off the side of a stationary object requires an immense amount of physical strength and determination.

via GIPHY

What I see Al Kavadlo and others do:

  • Grab a pole at the top and low down.
  • Raise your entire body out horizontally from that hold.
  • Or, raise it pointing up to make the move “Easier.”

Flag, I’m coming for you!

184. Lawnmower Extension

Here’s one that involves lifting your weight using your arms and twisting; using a rope or suspended rings. You can even do it with a TRX kit.

  • Grab a pair of ropes or suspension rings
  • Pull yourself up to the rings, and twist around them.
  • Lower yourself down and repeat on the other side.

144. Muscle Up

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Oh, the legendary muscle up! Lots of bodyweight enthusiasts pursue this one, and it’s because the muscle up is a dramatic test of strength. This is another one that’ll require a progression. Here’s what you’ll do:

  • First, do a standard pull-up.
  • Now, shift your weight so that your chest is practically resting on the bar and your arms have leverage
  • Now, push yourself up as far as you can!

Or, here’s what you’ll try to do!

185. Neck Bridges

The neck bridge is somewhat like a back bridge–where you support your weight using your feet and your hands, but inverted. In this case though, instead of using your hands, you’ll use your head.

Be careful with this one, especially if you are new at it. Do this:

  • Reach your hands under your head and lift up into a standard back bridge.
  • Lower your weight onto your head and remove your hands
  • Feel the weight on your neck, and be careful not to injure yourself!

It’s definitely an exercise that can strengthen your neck muscles.

186. Back Lever

The back lever involves hanging from a bar and keeping your body parallel to the ground.

No, it’s not easy. In the video linked here, Al Kavadlo shows a couple of different ways to work up to this difficult exercise.

Steps, at least one way to achieve it:

  • Grab a bar and flip yourself facing down
  • Now lower your legs slowly until you become parallel to the ground.

187. The Planche

The planche really is a badass exercise because it looks so graceful and simple. The idea is to balance on your arms only, while extending your entire body.

This one requires incredible strength and balance. I’ve gotten the frog stand, but I haven’t pulled off a planche yet. More work to do!

Steps, sort of:

  • Lift yourself up on parallelettes
  • Lean your weight forward and Tuck your legs under your chest
  • Now extend your legs til you form a straight line

188. Frozen V-Sit

This one is tougher than it looks. Start with the V-up, and then hold it.

  1. Raise your legs out at a 60 degree angle.
  2. raise your arms parallel with your legs
  3. Now, hold that position as long as you can.

Let’s see how often you go back to that exercise. It’s tough!

189. Front Lever

The front lever is one of the classics. It’s really difficult to keep yourself horizontal when hanging by your arms.

  • Grab the pullup bar
  • Pull your head back so your arms are at a 45 degree angle
  • Pull your legs up.

That’s “all” there is to it.

Once you master it, you’ll have built a great deal of core strength!

190. Pike Roll-Out

For the Pike Rollout, you’ll build a good bit of core strength.

  • get into a pike pushup position with your feet on a medicine ball
  • Push backwards and roll the ball up under your hips
  • roll back up to the original position

You’ll gain some muscle control if you do this regularly too.

151. Walking Planche

Yes, seriously.

You probably can’t do this one.

Get into a full planche position, then shift your weight so that you “Walk” on your hands while maintaining your planche.

Good luck.

191. Single Leg Burpee

As if the basic wasn’t enough?!

Perform the burpee as discussed earlier, while hopping on only one leg.

Much like other one-limb exercises, you can alternate these to emphasize the muscle development on either side.

153. Evil Wheel / Ab Rollout

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The ab roller is a great exercise for the core – but you do need some equipment like an ab roller or a bar you can roll.

  • Kneel down and grab the roller
  • Push the wheel forward, while keeping knees in place.
  • Use your stomach and abs to guide your body down gracefully
  • Then pull the wheel back to you with your knees stationary.

192. Elbow Planche

This one involves using your forearms to prop up the body rather than the hands on paralellettes.

I’ll let you watch the video here. Although I think by holding the hand grips this is a bit of a cheat, you’ll get the idea.

193. The L-Sit

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This is another of my favorites. It’s an isometric exercise–you’ll assume the position and hold as long as you can.

  • Sit on the floor with legs in front.
  • Grip the ground next to your butt.
  • Push down and lift your body an inch or two off the ground.
  • Keep your legs entirely straight as long as possible!

If you have trouble lifting yourself, listen to Antranik! You could try one leg at a time, where the other is resting on the ground, as a way to build your strength for this move. Or try the tuck. Enjoy the progression!

194. One Arm Lever

As if the lever itself isn’t difficult enough, in this case you’re going to support your entire body on one arm.

  • Grip a bar
  • Prop yourself up on your elbows
  • Raise one arm so that you’re only supported on the other.

157. Bodyweight Skullcrusher

With the skullcrusher, you’ll use your triceps to lower most of the weight of your body down towards your head.

Let’s crush this one!

  • Grab a horizontal bar with both hands and an overhand grip
  • Place your feet far back enough that you’re leaning on your hands
  • Lower your face towards and beyond the bar, maintaining your balance as you lower yourself with your arms.
  • Return to the original position.

195. Skin the Cat

With the skin the cat, you’ll hang from a bar or from rings and flip yourself upside down and all the way through.

via GIPHY

This really works the back and shoulders and helps you develop a wider range of motion.

  • Hang from the rings with your palms facing in.
  • Pull your knees up and then keep going until your feet are above your head.
  • Now go a little further so your feet are behind you, with your arms rotated around.
  • Now pull in the reverse direction to get back to the starting stand.

159. 2 Thumb Full Body Suspension

The 2 thumb full body suspension is a silly exercise. There, I said it.

This one puts unusual stress on your thumbs and, let’s be honest, is not really a functional movement. You’ll not use this one in daily life, but as a novelty here you go….

  • Get into basically a pike pushup position
  • Get onto your fingertips
  • Now remove the four fingers and hold yourself stationary for the desired length of time.

196. Standing Ab Wheel Rollout

In the standing ab wheel rollout, you’ll put all your weight on your abs as you stretch your weight between your hands and feet. It’s intense.

  • Stand up and hold your ab wheel up
  • Reach over and put the wheel down as close to your feet as you can
  • Push it forward along the ground and shift your weight onto it
  • Continue moving forward until you are in a plank position
  • Pull the wheel back as far as you can and then raise it up at the end.

197. Ab Crunch Shredder Dips

This move is really a shredder. Also not 100% functional but it will rip you!

  • Hang from a parallel bar elevated above the ground.
  • Pull your knees up to your chest and curl up so your knees are close to your arms
  • Now extend your legs away from your chest so your body is a plank, at a 45 degree angle.
  • Once extended, now pull your legs back up to the curled position.

198. Reverse Planche

I’m not sure quite what to call this! It’s not exactly a planche because your body is not straight, but it is an impressive mix of strength and balance.

  • Do a handstand.
  • Lean towards your chest
  • Now extend your legs back so your butt is over your own head
  • Then pull back and return to starting position.

Ow!

199. One Finger Handstand

Watch the video if you think I made this one up.

  • Get into a two-hand handstand, potentially using an object to raise one hand
  • With the other, balance on only one finger
  • Now remove the other hand your’e balancing with.

This one is crazy, folks.

164. One Arm Handstand

Since we just covered a more intense version, let’s touch on this too.

The one arm handstand requires a little more balance than a two-arm. You’ll need to position your weight over one arm by leaning a bit, and then removing the secondary arm.

Get to it, if you dare.

200. Elbow Lever

The elbow lever is one of the classic badass moves you see people do from time to time.

The end goal is to make yourself into a plank and support your weight on one arm. In the video, Al Kavadlo shows a progression starting by two-arm levers (which look a bit like a planche) and moving onto the bar, then from two arms to one.

It’ll take time, but again, it looks badass.

201. Pike Roll-Outs

Pike roll-outs are an intense ab exercise that works your full body too. You need a fitness ball for this.

  • Put your legs on the ball and prop yourself up by your hands.
  • Pull your feet towards your hands so that you’re in a pike.
  • Now roll your legs over the ball and keep pushing yourself that direction.
  • Return to the starting pike position.
  • Repeat.

Use this to give your core a nice kick in the stomach and to add some variety to your calisthenic workouts.

202. Hanging Ab Kick Outs

Now this one’s pretty intense. It’s as if you decided the front lever is not tough enough–you want to make it more challenging. Well, here you have it:

  1. Pull yourself up on parallel bars, get into a lever position.
  2. Pull your knees to your chest to retract the legs.
  3. Then return to the full lever.
  4. As if that wasn’t enough, now repeat steps 2 and 3.

203. Back Clap Muscle Up

Yes, in case the muscle up isn’t challenging enough on its own. Here’s how it goes:

  • Do a pull up
  • Manouver yourself over the bar
  • Now push yourself up and rest on your hands.
  • kip a little bit to lift yourself off
  • Clap behind your back and then grab the bar on the way down

I think you have to be a little bit of a daredevil to pull this off, but what do I know, I can’t do the muscle up yet!

204. Oblique Crunches

These exercises help to build the muscles on your sides that you usually don’t work in isolation, but which can impede your activity if they are hurt.

  • Lie on the ground resting on your elbows, hips and feet.
  • Raise your hips until you make a straight line from head to foot.
  • Lower your butt back to the ground.

170. Handstand Holds

Here, the objective is to get yourself into a handstand position and then stay there, with legs resting against the wall, for a period of time.

Builds strength and provides some interesting benefits like oxygenation of the brain.

205. Wall Sits

The goal with a wall sit is to prop yourself up against a wall in a sitting position, leaning back against the wall and keeping yourself in that position without a chair.

The wall sit is one of my favorite exercises. It gets the heart pumping, and strengthens the legs and core.

206. Hanging Situps

With this slightly less extreme move, you’ll hang from a bar and do situps with your body hanging vertically. Use something to restrain your feet and move everything above the knee to complete the movement.

173. Vertical bicycles

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This is sort of a variant of the human flag. Support yourself off a vertical pole, and then move your legs in a circle like you’re riding a bicycle.

Hypothetically, you’ll want to aim your torso upwards to prevent the motion from making you fall. I only say that because I’m not capable of this one myself yet 🙂

207. Burpee Back Tucks

Here’s a variant I wouldn’t have imagined on my own. As a way of increasing complexity of the standard burpee, how about doing a back flip right in the middle?

Yes, that’s the burpee back tuck.

175. Parallel Bar Dip Hop-Outs

This exercise is a parallel bar dip, but on the up motion, you’ll elevate yourself and jump over the bar to the outside and catch yourself.

Hard to explain–watch and emulate!

208. Hand Clap Dips

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Another in the realm of dynamic dips, in this example you’ll do a dip with enough explosive force that you can lift off the bars, clap your hands, and then catch the bars on the way down.

Could you get enough clearance to clap twice or even three times?

Give it a shot! Just don’t fall 🙂

209. Manna

The manna is truly an impressive move.

In this exercise, you’ll support yourself on your hands like a planche, but you’ll do a full 180 degree bend and put your legs over your head behind you. Basically turning yourself into a sandwich.

This requires a great deal of strength and flexibility and takes some time to achieve, from what I hear.

210. Nakayama Planche

The nakayama planche involves a tremendous degree of strength in the abs, upper and lower, as well as arms and chest. This is an l-sit but with the body balanced forward, and your legs up to the sky.

Wow.

179. One Arm Muscle Up

Yes, this is even possible.

As tough as it is for most of us to master a two-arm muscle up, there are people who can pull it off with ONE ARM.

Pull up + weight shift + push above the bar.

Speechless.

211. Dead Planche

To perform a dead planche, you’ll need parallel bars. This is because you’re supporting your weight horizontally, parallel to the ground, but with your arms out to the sides rather than under you.

This requires even more strength and grace than the regular planche.

Another wow!

181. Hand Hops

This is more of a breakdancing move, but it requires balance, strength and skill like any other calisthenic exercise.

Hop up on one hand, use your legs to raise yourself off the ground a bit and move your hand to relocate yourself.

At this point I’m still just an observer. I need to master a regular handstand first! Baby steps.

212. Dragon Flag Scissors

To perform a dragon flag (see above) you’ll suspend your body using your upper back, shoulders and arms.

To add the scissors, once you’re suspended in that way, swing your legs up and down alternately to create the slicing pattern of the scissors.

Good way to make the dragon flag a bit more challenging and fun!

213. Bodyweight Tricep Press

Have to back off a bit after this last group.

In this exercise you’ll grab a bar and drop your head & chest below the bar, then press to extend your triceps completely.

Much harder than it looks especially after a few reps!

184. Chest Roll to Planche

Here, the planche is the desired end state, but to get there you’ll roll your weight over your chest.

214. Hefesto

What the heck is a hefesto? A hefesto is a behind-the-back muscle up.

This is an advanced move that stresses the arms and shoulders in unusual ways, so you’ll want to take it easy rather than trying to jump into this early.

215. Swan Dive

For the swan dive, you get to roll around on your belly.

Who doesn’t enjoy that?!

216. Standing Backflip

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This is a backflip from a standing position. Plyometric.

217. Bench / Tricep Dip

The bench dip requires some caution and should be swapped out for parallel bar dips before too long. But these are a great way to develop that initial strength you need.

In this exercise, you’ll rest your hands behind you on a bench, and bend the arms to lower your butt to the ground.

There is some risk of injury due to the form, so really consider advancing as soon as you can.

189. Straddle Press Handstand

This is a gymnastic move that starts with supporting your body with your legs straddling around your arms; then bending at the hips to move yourself into a handstand.

Really tough and takes lots of skill, coordination and balance.

Good luck!

218. Victorian Cross

The victorian cross is impressive just to watch!

It’s like a planche, except you have to hold yourself entirely by reaching out to your sides–nothing under you to support you.

Very difficult and impressive feat of strength!

191. Shadow Boxing

Air Boxing or Shadow Boxing is a bodyweight exercise you can perform to work on your imagination and your cardio.

Get in position and imagine yourself boxing with an opponent. For a thorough workout, include dodging and footwork and aim your punches at the opponent in your mind.

Lean into the punches to get your strength into the motion via your hips.

219. Harop Curl

This is a great thigh strengthener – instead of curling weight with your biceps, you’ll curl your own body weight using your knees as the point of motion. Pin your calves down and lean forward, pulling yourself back up with your hamstrings.

Ow.

220. One Arm L-Sit

I didn’t think this was possible either.

L-Sits are hard enough because I have short arms. But this guy is supporting his entire body weight on one arm.

Crazy!

194. Single Leg Bridge

This is what it sounds like – doing a back bridge using only one leg.

195. Bodyweight Pec Flies

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How can you do a pec fly with just your bodyweight? Use rollers.

Much like an ab roller, you’ll grab one with each hand and roll it out to stretch your pecs.

196. One Arm Evil Wheel

For this one, you’ll use an ab roller and roll yourself out with just one arm.

197. 4 Finger Planche

So here’s a guy doing a planche on the forefinger and thumb of each hand, and that’s it. His entire body balanced on four fingers.

Holy crap!

221. Air Plunges

For an air plunge, you’ll balance on your upper back and arms, put your legs all the way up in the air, and then push those feet as high as you can and drop them.

222. Bear Walks

These really aren’t that tough.

Get into a pike position, and walk yourself forward on your hands and feet. The challenge here is keeping your hips elevated and maintaining your balance.

223. V-Up

Lay on the ground, elevate your chest, and then pull your knees up to your chest.

You’ve done a V-up.

201. Iron Cross

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This is the idea of keeping yourself suspended in air vertically, by reaching your arms out 90 degrees–nothing beneath.

Very much like a victorian cross, but vertical instead of horizontal.

If you can do both crosses, that’s insane. I can’t do either.

224. Back Walk-Over

Here you’ll stretch yourself so that you are completely back bent, and then flip yourself over.

Not for the faint of heart!

225. One Arm Planche

Like the one-arm L-sit, this involves supporting your entire body on one arm.

226. One Arm Handstand on Cane

One arm handstand is awfully tough, but this increases the difficulty by forcing you to balance on a cane.

Incredible!

205. Inverted Iron Cross

Suspended from rings, doing a handstand, and then lowering to hold the body’s weight up by extended arms.

Wow.

227. One Leg Burpee

Perform the steps of the burpee early in this article, but with one leg.

228. Leg Raise Levers

In this exercise, you’ll do a leg raise, but when you get to the top instead of returning to the starting position, you’ll continue pulling yourself up into a lever with your abs.

Think about that for a minute.

229. Prayer Planche

This is a planche where you don’t have the “luxury” of your hands to support you. You have to basically use the back of your forearms. Ouch!!

209. Impossible Muscle-Up

This one really is. Doing a muscle up with your arms extended out all the way to the sides??

210. Assisted One Arm Hefesto

This is a behind the back muscle up, done with one arm that is partially assisted by the other. Incredible.

230. Brock Jumps

These are assisted one arm pushups where you use a ball for assistance, so you can shift the assist from one arm to the other.

Clever and taxing!

231. Flying Human Flag Oblique Crunches

Right–get up into a human flag, and then do crunches. As if the human flag isn’t difficult enough!

232. 360 Muscle Up

This is an impressive move! It adds some extra plyometric / fast twitch power to an already difficult move.

  • First, do a standard pull-up.
  • Now, shift your weight so that your chest is practically resting on the bar and your arms have leverage
  • Now, push yourself up as far as you can.
  • Lower yourself a bit, and then push up forcefully to explode off the bar.
  • Finally, catch yourself on the bar.

214. Reverse Grip Muscle Up

This is a standard muscle up performed with a negative grip–as if starting with a chinup, then shifting your grip and raising up with your palms facing forward.

Adds a bit of muscle challenge to the move if you’ve already mastered it, and another way to think about it if you haven’t.

233. L-sit Handstand

In this variant of the handstand, you’ll support your own weight in an L-sit and then transition into a handstand. This is somewhat like a straddle handstand in that your weight is suspended, but this one takes the form of the more traditional L-sit and the transition is a bit more challenging as you have to tuck up and get your legs under your torso rather than working them around your arms in the straddle.

234. Elbow/Russian Dips

With elbow dips, you increase the work to lift your body by starting with your weight on your elbows first. This forces you to put additional strain on your triceps and chest muscles.

  • Start with the “down” motion of a traditional dip
  • Rotate your body back so that your wight rests on your forearms
  • Move forward back to the standard dip position
  • Now raise yourself to the starting position

235. Box jumps

In the box jump, you use plyometric force to propel your body onto the top of an elevated surface, and then you jump back down. It is a great explosive move that builds the biggest muscles in the body–the thighs and glutes.

  • Stand next to a box on your tiptoes with arms raised
  • Throw your arms back and drop into a squat
  • Now swing arms up forcefully and propel yourself with your legs.
  • Land on the box.
  • Stand tall! You’re done.

236. Burp Ups

Almost sounds disgusting, but isn’t. 🙂 Here’s a way to marry two of the tougher exercises in calisthenics for an absolute crusher.

  • Start with the burpee
  • At the top, jump up to a bar and do a muscle up.
  • On the way down, finish the burpee.

I can’t do a muscle up, but once I do I’m going to try this to see if i can even manage…..3 of these.

219. Crow Pose

The Crow is a yoga pose that involves suspending your weight on your forearms, but the emphasis here is on balance as you’re holding your knees up to your elbows with legs straight. The basic steps are:

  • Get into a deep squat with heels elevated.
  • Spread your knees a bit and plant your hands on the ground, shoulder-width apart, elbows pulled in near the sides of your body.
  • Walk your feet in to your body, pressing your knees into your armpits.
  • Lean forward to put weight on your fingertips.
  • Raise your toes while looking down at the mat.

237. Leopard Crawl

In the leopard crawl, you’ll get yourself balanced on all 4s, but prop your knees up so that you rest on your hands and feet.

Then, you crawl forward one side at a time, “like a cat.”

238. Inchworms

This is an interesting pushup variation I’ve recently found that makes the pushup build flexibility, strength and balance.

  • Start in a standing position
  • Lean forward, put your hands to the floor as close to your legs as possible
  • Walk hands forward until you’re in a plank position
  • Do the pushup
  • Walk yourself back (don’t need to stand up)
  • keep going!

239. Tabata Plank Up-Downs

This exercise makes planks a lot more difficult. I first saw this one on Jules Fuel’s list.

  • Get into a proper plank position
  • Push your hands forward and rest on your elbows.
  • Pull your hands in to climb back up to proper plank.
  • Repeat steps 2 and 3 for time.

240. The Plank

Can’t create a complete list of bodyweight exercises without the almighty plank!

The plank is an exercise that works the entire body, strictly by tightening all muscles while you hold yourself up on your hands and feet in the starting position for a pushup.

Additional crazy calisthenics:

Now get out there!

So with that, we’ll call this marathon to an end.

Remember–the best exercise is the one you’ll actually perform. If this is helpful in inspiring you to get off your butt and add some new moves to strive for, in order to get back on the wagon–it’s been successful.

 

In health!

 

Images courtesy Pixabay and Giphy.