Calisthenics workouts
Discover our range of workout plans designed for all fitness levels, from beginners to advanced. These bodyweight-focused routines require little to no equipment, making them ideal for home or on-the-go training. Whether you’re looking to build strength, increase flexibility, lose weight, or learn skills like muscle-ups or front levers, our plans are tailored to meet specific goals. We offer programs for beginners, seniors, runners, cyclists, women, and more, ensuring you find the right fit for your needs. Start your fitness journey or take it to the next level with our straightforward, goal-driven workout plans
Push 20: Chest and Triceps Workout with Burpees and Plank HIIT
🎯 Workout Description: This workout combines assisted dips, a challenging horizontal press, and two triceps finishers to build your lockout strength. You’ll be training the full press path, from the bottom up to that final elbow extension. This is a high-volume workout—use it to test your strength endurance. 👤 Who It’s For: Athletes comfortable with…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Parallettes, Resistance bands
Primary muscles: Anterior delt, Arms, Chest, Lower chest, Middle chest, Shoulder, Triceps, Upper chest
Push 19: Bottom of the Dip Strength Builder with Core EMOM Workout
🎯 Workout Description: This session emphasizes isometric holds at the bottom of the dip. Holding the low position builds confidence, control, and strength where most beginners fail. Combined with controlled push-ups and vertical push variations, it’s a powerful full-chain strength builder. 👤 Who It’s For: Athletes able to do negative dips and feet-assisted dips. A…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings
Primary muscles: Abdominal, Anterior delt, Chest, Core, Lower chest, Middle chest, Shoulder, Upper chest
Push 18: Ultimate Chest Workout with Burning Triceps Guaranteed
🎯 Workout Description: We’re reinforcing dip stability by combining a deep horizontal push with feet-assisted dips. This allows for full range of motion while adjusting difficulty as needed. The second triceps exercise helps build that final press-up at the top of the dip. 👤 Who It’s For: Athletes who can perform negative dips with control…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Resistance bands
Primary muscles: Arms, Chest, Lower chest, Middle chest, Triceps, Upper chest
Push 17: Full Chest and Triceps Workout with Core AMRAP Finisher
🎯 Workout Description: This session is all about control. Negative dips teach you how to lower yourself through the full dip range safely. Combined with stronger push-up variants and a triceps burner, this workout builds the strength and joint awareness you’ll need for clean dips. 👤 Who It’s For: Athletes who are comfortable with band-assisted…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings
Primary muscles: Anterior delt, Chest, Lower chest, Middle chest, Shoulder, Upper chest
Push 16: Chest and Arms Strength Training with TABATA Workout
🎯 Workout Description: We shift into more dynamic pushing with hand-release push-ups and controlled triceps extensions to dial in lockout strength. The dip focus remains on banded dips, but you’ll spend more time on stability at the bottom. 👤 Who It’s For: Athletes who are ready to challenge their pressing endurance and improve dip position…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Resistance bands
Primary muscles: Anterior delt, Chest, Lower chest, Middle chest, Shoulder, Upper chest
Push 15: Dip Progression Workout with Resistance Band
🎯 Workout Description: We introduce slightly harder pushing variations and your first resistance band-assisted dips. This combo of tempo control, triceps activation, and assisted full-range dips builds real functional strength for progressing toward your goal. 👤 Who It’s For: Athletes who can hold the dip support position and perform stable incline push-ups. Bands required for…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Parallettes, Resistance bands
Primary muscles: Abdominal, Arms, Chest, Core, Lower chest, Middle chest, Triceps, Upper chest
Push 14: Upper, Middle and Lower Chest Workout with Triceps Burner
🎯 Workout Description: This session reinforces the push patterns introduced in Workout 1 and adds in your first triceps isolation movement. You’ll also introduce dip shrugs to develop shoulder control and prep for dynamic dip movement later on. 👤 Who It’s For: Beginners building up dip-specific strength and joint control. This session will challenge your…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Parallettes, Resistance bands
Primary muscles: Abdominal, Anterior delt, Arms, Chest, Core, Lower chest, Middle chest, Shoulder, Triceps, Upper chest
Push 13: Foundations of the Dip Workout
🎯 Workout Description: This workout introduces the key pushing movement patterns and gets you comfortable with the idea of vertical pushing. We’ll use basic push-up and decline variations to build strength, and finish with your first dip-specific hold to build stabilization. 👤 Who It’s For: Beginners who can do at least 3 push-ups and want…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings
Primary muscles: Anterior delt, Chest, Lower chest, Middle chest, Shoulder, Upper chest
Pull 12: Final Pull-Up Progression Workout
🎯 Workout Description: This workout is your final challenge. It brings together everything you’ve worked on: slow eccentrics, controlled rows, long isometric holds, and band work. It’s not about doing the most reps—it’s about doing every rep with maximum intent and effort. 👤 Who It’s For: Graduates of the program ready to transition from assisted…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Gymnastics rings, Pull-up bars, Resistance bands
Primary muscles: Back, Lats, Rhomboid
Pull 11: Max Pull-Up Testing, Back Strength Workout and a Rear Delt Burner
🎯 Workout Description: This is your pull-up progress check. After a warm-up and prep phase, you’ll test your maximum unassisted or band-assisted pull-ups, followed by a clean strength circuit that balances vertical and horizontal pulling. This is where you learn what your body is truly capable of. 👤 Who It’s For: Everyone in the final…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Gymnastics rings, Pull-up bars, Resistance bands
Primary muscles: Back, Lats, Rear delt, Rhomboid, Shoulder, Trapezius
Pull 10: Increasing Back Muscle Strength with Slower Eccentrics and Tuck Front Lever Rows
🎯 Workout Description: You’ll return to negative pull-ups, but with more advanced row variations and longer hangs to push grip and upper back endurance. This is one of the most complete back workouts in the program—it’s going to leave you torched in the best way. 👤 Who It’s For: Athletes who can control 5-second negative…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Gymnastics rings, Pull-up bars, Resistance bands
Primary muscles: Back, Lats, Rhomboid
Pull 9: Targeting the Lats, Rhomboid and Trapezius For a Full Back Workout
🎯 Workout Description: We’re nearing the transition point. This workout blends lightly assisted vertical pulls with bodyweight rows and targeted accessory work. The goal is to get as close to an unassisted rep as possible by gradually reducing help from bands or feet. 👤 Who It’s For: Athletes who can perform negatives with control and…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Gymnastics rings, Pull-up bars, Resistance bands
Primary muscles: Back, Lats, Rhomboid, Trapezius
Pull 8: Lat and Rhomboid Burner Workout with Shoulder Prehab
🎯 Workout Description: This is a negative pull-up masterclass. You’ll be spending more time lowering—up to 5 seconds per rep—to build vertical pulling strength. Rows remain in the mix, but now with higher difficulty. Accessory work continues to protect your shoulders and build grip endurance. 👤 Who It’s For: Athletes who can already control negatives…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Gymnastics rings, Pull-up bars, Resistance bands
Primary muscles: Back, Lats, Rear delt, Rhomboid, Shoulder
Pull 7: Pull-Up Progression Workout With Isometric Holds and Bicep Burner
🎯 Workout Description: This workout introduces your first pull-up position isometric holds—an advanced drill where you’ll hold yourself at the top, middle, and bottom of a pull-up. These positions build strength where it matters most: in the range you can’t yet control. We pair this with elevated rows for horizontal strength and focused accessory work…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Pull-up bars, Resistance bands
Primary muscles: Arms, Back, Biceps, Lats, Rhomboid
Pull 6: Rhomboid and Trapezius Strength Builder Workout
🎯 Workout Description: This workout sharpens your horizontal pulling strength with harder row variations, builds vertical control with isometrics, and continues your progress toward unassisted pull-ups. You’ll also build crucial time-under-tension in your upper back and grip. 👤 Who It’s For: Anyone ready to challenge their horizontal pulling strength and start building serious static control.…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Pull-up bars, Resistance bands
Primary muscles: Back, Rhomboid, Trapezius
Pull 5: Eccentric Pull Workout for Beginners
🎯 Workout Description: This session introduces slow eccentric (negative) movement to help you gain strength in the hardest part of the pull-up—the lowering phase. You’ll combine this with horizontal pulling and scapular-focused accessory work to round out your back development. 👤 Who It’s For: Beginners ready to transition from assisted pulls to more bodyweight-focused control.…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Pull-up bars, Resistance bands
Primary muscles: Back, Lats, Rhomboid
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