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
Pull 4: Pull-up Starter and Grip Strength Builder Workout
🎯 Workout Description: This session adds more time under tension and introduces scapula pull-ups to start prepping your shoulders and lats for their first real pull-up. You’ll also do some supported vertical pulling while building grip strength and shoulder endurance. 👤 Who It’s For: Beginner to low-intermediate athletes ready to transition from rows and band…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Resistance bands
Primary muscles: Arms, Back, Biceps, Lats, Rhomboid
Pull 3: Back and Biceps Workout with Resistance Band Only
🎯 Workout Description: This workout bridges the gap between supported pulling and more vertical pulling engagement. We’re introducing vertical scapular control and asking your back to work a little harder with resistance. It’s a great primer for more advanced variations coming later. 👤 Who It’s For: Beginners who can hang from a bar for a…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Resistance bands
Primary muscles: Arms, Back, Biceps, Lats, Rhomboid
Pull 1: Home Back Workout Without Pull-Up Bar for Beginners
🎯 Workout Description: This session is designed to introduce pulling mechanics without a pull-up bar. Perfect if you’re training in a hotel room, small apartment, or just getting started with calisthenics. You’ll use a towel to mimic pull motions and develop mind-muscle connection in your back and shoulders. The workout includes three parts: a warm-up…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: None
Primary muscles: Back, Lats, Rear delt, Rhomboid, Shoulder
Pull 2: Home Back Workout with Resistance Band Only
🎯 Workout Description: This session introduces slightly more challenging pulling exercises using resistance bands or a doorway. We’ll reinforce both horizontal and vertical pull patterns and add more targeted scapular control. Expect supersets that blend band resistance and bodyweight pulls, followed by a focused shoulder stability accessory drill. You’ll finish with a HIIT round that…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Resistance bands
Primary muscles: Back, Lats, Rhomboid
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