8 Challenging Push-up Variations To Spice Up Your Calisthenics Training

8 Challenging Push-up Variations To Spice Up Your Calisthenics Training

When it comes to working out, push-up is probably one of the most common movements that every athlete has performed inside or outside the gym.

Push-ups are done in your yoga classes, pilates classes, boot camp classes, crossfit and many others. Soldiers even perform push-ups in their training.

The are the also the fundamental calisthenics pushing movement that is absolutely required if you want to build towards some of the more advanced movements.

The problem is – when you think push-up you probably think normal, generic push up on the floor but there are hundreds of push-up variations that you can use in your training.

Wether you are looking to add variety to your training, challenge yourself, have a bit of fun, follow some variations tried by calisthenics masters – we’ve got you covered.

In this article we will cover the benefits of push-ups as a fundamental horizontal pushing movement, how to use it to progress in your training and we will show you 8 fun variations to try to get your training to the next level.

Why you should start doing push-ups now?

A push-up requires literally nothing but your body weight, yet it has the power to activate almost every muscle in your body. It may appear to be very simple, but once you press your hands against the floor, you’ll know why a PUSH-UP is something that EVERYONE SHOULD KNOW AND START DOING.

There are many movements that you can incorporate into your workout regimen. PUSH-UPS should definitely be one of those movements for all the exciting benefits it can provide your body. Your training will be so much better with push-ups.

Strengthens Your Muscles

Push-up is a simple workout that brings a myriad of miracles to the body. Doing push-ups stretches your whole body and strengthens your muscles, particularly those located on your chest, shoulders, triceps, abdomen, and the wing muscles under your armpit called serratus anterior. It also helps with the growth of your muscles as this exercise increases the production of the Human Growth Hormone (HGH), which is responsible for muscle growth.

Improves Your Health

Push-ups also help improve your health. This exercise improves your cardiovascular system as it makes your heart work harder to pump blood to your muscles. Moreover, studies have shown that push-ups help prevent osteoporosis development for both men and women.

Prevents Injuries

In addition, push-ups are also a great way to prevent unwanted injuries. By stabilizing your muscles through push-ups, not only can you strengthen the vulnerable parts of your body such as shoulders and your spine, but also improve your posture, too!

What is a push-up?

The push-up movement is one of the most simple and inexpensive movements that activates all your muscle groups, as discussed by Michelle Hobgood, MS, of Daily Burn.

In addition, Calisthenics Academy discussed that “push-ups are one of the best ways to strengthen the upper body, shoulders, triceps and chest. They also stress the core muscles throughout the movement.”

How to do a PUSH-UP?

Basically, a standard push-up is performed by:

  • Place your hands shoulder width apart on the floor. Make sure the arms are straight.
  • The upper back is slightly rounded. Keep the abs tight.
  • Keep the legs straight and close together with the toes resting on the floor
  • From this position lower your body down by bending the elbows to more than 90 degrees till the body is two inches above and parallel to the floor. The elbows stay close to the body.
  • Come to initial position by tensing the triceps and chest muscles.
  • Keep low back and abs tight throughout the movement.
push ups variations calisthenics

This is how you should look like in the starting position.

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push ups variations calisthenics

REMEMBER: Maintain a neutral straight position while pressing yourself on the ground.

Now, that you have an idea on how to do a push-up, or  your memory has been refreshed on doing one, let me share how this one simple movement can influence dramatically your training for Calisthenics and Gymnastics.

Pushing Movement Modalities to Improve Calisthenics and Gymnastics

Pushing movements such as push-up, handstand, pull-up and other bodyweight exercises are very important in building up overall strength and control over your body.

The gymnastics modality comprises of body weight elements or calisthenics, and its primary purpose is to improve body control by improving neurological components like coordination, balance, agility, and accuracy, and to improve functional upper body capacity and trunk strength. – The CrossFit Training Guide, 2006

Before you can do crazy gymnastic movements such as handstand push-ups, pull-ups, or even back flips, performing standard push-ups to get better is a good start. If you already got the hang of performing push-ups, there are always modifications and variations that you can do to spice up your training.

Advanced Push-Up Variations That You MUST Try

1. Typewriter Push-Up

Muscles worked:

  • Upper back muscles like rhomboids and middle trapezius
  • Triceps
  • Chest (pectorals major and minor)
  • Shoulders
  • Core

Why you should try it: 

This specific variation challenges the athlete to engage the core during the whole duration of the movement. The athlete is not only focused on the up and down motion of the movement, rather the sides are also accounted for.

How to perform it:

  • Place both hands two feet apart and with elbows straight.
  • Keep the upper body rounded and abs tight.
  • Legs are straight and should be placed hip width apart with toes resting on the floor.
  • Lower your body towards the floor, by bending both elbows fully, till body is approximately two inches above and parallel to the floor.
  • Now shift your body towards either side a few time by straightening the opposite elbow. The body should move from side to side by alternate bending and straightening of the elbows – imitating a typewriter
  • Come up to initial position by tensing the triceps, shoulders and chest muscles.
  • Repeat.

push ups variations calisthenics

push ups variations calisthenics

push ups variations calisthenics

You should look like this while performing this movement!

2. Muay Thai Push-Up

Muscles worked:

  • Chest
  • Triceps
  • Abs
  • Shoulders

Why you should try it:

This may be one of the most difficult push-up variations that you would want to try. This movement would require tremendous strength and balance in your core and upper body. If you already graduated from doing clapping push-ups, this can be your next challenge.

How to perform it:

  • Get down into the push-up position with arms straight.
  • Drop down to the ground to perform a standard push-up and explode up out of the push-up.
  • While in the air, clap your hands behind your back and place your hands back down on the ground as you drop down into the next push-up.
  • Be careful not to lose your balance and momentum from transitioning in the clap back to the ground.

Here’s a sample video of someone performing muay thai push-ups:

3. Triple Clap Push-Up

Muscles worked:

  • Chest
  • Shoulders
  • Abs
  • Triceps

Why you should do it:

Can you do one clap push up? That’s good! How about two claps push-up? That’s impressive. But if you can do a triple clap push-up, you are a beast. This is definitely a challenging push-up variation that once you have done it, you’ll feel extremely strong.

How to perform it:

  • Get down into the push-up position with arms straight.
  • Drop down to the ground to perform a standard push-up and explode up into the air.
  • Clap your hands in front of your chest, then clap your hands behind your back and finally clap your hands again in front of your chest. Use the momentum from that explosive push off the ground to perform the three claps.
  • Place your hands on the ground and drop down into the next rep.

This is how fast you should be able to perform the three claps successfully:

4. Two Fingers Push-Up

Muscles worked:

  • Index finger
  • Thumb
  • Triceps
  • Chest
  • Core
  • Shoulders

Why you should do it:

Are you a Bruce Lee fan? You definitely would want to work your way to perform 2 fingers push-up. This can be really challenging since you have to develop strength on your fingers to be able to do this movement.

Building strength on your fingers is not an easy job for sure. Hence, this is not advisable for beginners. Doing push-up variations with your arms can be easy enough for you. But, this one can bring back spice to your push-up movements.

How to perform it:

  • Start from the standard push-up position.
  • Adjust your position so you can balance on one hand. Make sure that your arm is well-balanced and your legs evenly apart from one another.
  • Put all your weight on your index finger and thumb. Try to hold your weight firmly on those two fingers. Engage your core and maintain a straight spine to complete a push-up.
  • If your fingers are not that stable, do not attempt to continue with the movement to avoid injury.

Are you curious if this variation is even possible? Check out this video to be amazed:

5. Planche Push-Up

Muscles worked:

  • Triceps
  • Chest
  • Shoulders
  • Core

Why you should do it:

If you want to be extremely challenged, developing strength to perform this push-up might be the perfect regimen for you. To be able to do this movement, you must have already mastered the basic push-up movements. It may take weeks for you to master this, but ain’t that an exciting challenge?

How to perform it:

  • Lie on your belly on the floor and extend your arms by your hips.
  • Put your palms on the floor directly below your abdomen. Rotate your fingers out to the side of the room.
  • Press against the ground to perform a push-up by leaning your weight forward into your chest and shoulders.
  • Squeeze your legs together and engage your core to lift both your feet and legs off the floor.
  • Move into a planche position in which only your palms make contact with the ground.
  • Bend your elbows to lower your chest to the floor while keeping your lower body elevated the entire time.
  • Extend your elbows back up to complete one repetition.

Watch this video to visualize the full range of motion for this movement:

Also, check out this planche progression to help you build on your strength.

6. One Arm Push-Up

Muscles worked:

  • Chest
  • Triceps
  • Shoulders
  • Core

Why you should do it:

One arm push-up is one of the most common variations of push-ups. However, it is still complicated to perform and requires extensive training. It is one of the fundamental movements in Calisthenics.

Some people who attempt in doing this push-up resort to use the shortcuts which is not really performing the proper one arm push-up. Nevertheless, being able to do one arm push-ups is a big accomplishment!

How to perform it:

  • Shoulders are parallel to the ground.
  • Feet are not wider than shoulder width.
  • Body is straight when viewed from the side.
  • Twisting in the body is minimal.
  • At the lowest position, there are no more than 10 cm between the chest and the floor.
push up variations calisthenics training

Be mindful that your posture must be very similar to this in performing one arm push-up.

If you are still working on your one arm push-up, it would be better to take the assessment test on Calisthenics Academy.  You will be able to determine at which level you are in. At the same time, you can also focus on the areas in which you need to improve on the most with the proper professional training and coaching.

7. Handstand Push-Up

Muscles worked:

  • Shoulders
  • Chest
  • Deltoids
  • Triceps
  • Traps
  • Serratus Anterior (muscles at the side of your ribs)

Why you should start doing it:

Handstand push-up is a very effective movement to IMPROVE  your upper body strength and balance. Also, being in an inverted position entails added health benefits such as better blood circulation and lesser back pain.

Moreover, you would definitely look cooler and stronger being able to do a push-up in an inverted position. If you are not convinced enough, read more of the reasons here as to why you need to start doing handstand push-ups now.

How to perform it:

  • Make sure that before you do your first handstand push-up, your handstand form is well-executed.
  • Your hips must be fully extended with your shoulders fully opened up.
  • Maintain a full elbow and wrist extension before going into the dip.
  • Neutral spine must be observed all throughout the full range of motion.

push up variations calisthenics training

This is how you should look like in the start of the handstand push-up. If you are not quite there yet, make sure to look into this progression to develop your balance and strength for a handstand push-up.

The 45 degree angle during the handstand position before you do the press is VERY IMPORTANT for a SUCCESSFUL HANDSTAND PUSH-UP. This angle will help you to stabilize while pushing yourself towards the ground.

push up variations calisthenics training

push up variations calisthenics training

To tackle this move we strongly suggest building up to a wall handstand pushup FIRST then moving to a freestanding handstand and then trying a freestanding handstand push-up.

What’s important is that you build  proper strength and mobility before attempting one.

Challenge Accepted! It’s time to show off your beast mode.

You’re looking for a challenge? Tired of the everyday normal push-ups? Then, here you go…

Get ready and puff your chest to try and test your strengths with these advanced push-up variations. Some might be really intimidating for you. But, you can never conquer a land unless you try it. Make sure to memorialize your every attempt so you can look back to your struggles and celebrate your achievements.

We look forward to seeing your results of dominating these variations! Make sure to comment on this post and share your photos and videos of you attempting these movements.

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
9 Reasons Why You Should Start Doing Handstand Push-Up

9 Reasons Why You Should Start Doing Handstand Push-Up

Have you ever experienced going to a park, to a beach, or to a gym, or just simply watching online these ultimately strong or scrawny dudes who can do a handstand push up as if it’s nothing? Most probably, you asked yourself,

  • “Why in the heck they are doing that to themselves?” or
  • “How can they do that? I can’t even do a regular push-up.”

But you are still impressed as to how strong they look like, then keep on reading.

You want to know why they are doing that complex movement when you can’t even find motivation in you to do your first push-up. You want to know why they look so cool and strong doing that and how you can also look so cool and strong. You want to know how long they trained before they were able to do their first handstand push-up and if it will take you an entire lifetime to learn that so better just give up now.

It’s normal to be intrigued. But mind you, handstand push-ups will change the way how you think about the world of fitness.

But mind you, handstand push-ups will change the way how you think about the world of fitness.

Let me show you the real deal about handstand push-ups and why this movement is a must-learn among all the other calisthenics movement. 

Handstand Push-Up? But which one?

I’ve been mentioning handstand push-up for several times already.

But let me discuss briefly what is a handstand push-up as there is a bit confusion on how to actually perform it.

I get asked all the time:

  • Do you have to do a handstand first then let go and do a push up?
  • Do you have to do a push-up first then move to a handstand position? Or do you have to do both at the same time?
  • Do you need a wall to support you or do you have to do it freestanding?

The truth is that there are few types of handstand push-ups such as wall handstand push-ups, freestanding handstand push-ups and   kipping handstand push-ups. However, we will stick with the basics for this article. I want you to understand the fundamentals of a handstand push-up before dwelling into different variations.

The fundamentals of a handstand push up

Basically, a handstand push-up is just like a normal push-up but instead of doing the push-up parallel to the ground, you have to do the push-up inverted. Yep. You read it right. INVERTED.

Come on, it doesn’t sound so bad right? I know that a handstand already sounds so cool but you can be COOLER by performing handstand push-ups.

Muscle Groups Involved in a Handstand Push-Up.

Before we get into the whole fiasco of why we should start doing a handstand push-up, let us first look into the muscle groups involved in this compound movement.

Push-ups mainly activate the arms and the chest while handstand warms up the shoulders, backs, arms and chest. Having these two upper body movements into one complex movement, you will not only activate your upper body muscles.

You will have to activate your entire body to perform a handstand push up.

These are the major muscle groups being used when performing a handstand push up:

  • Shoulders. Your shoulders carry most of your weight in a handstand position. What more if you do a push-up while in a handstand position. Your shoulders will surely feel the burn for the movement but I assure you that your shoulders will be as strong as a bull.
  • Pectoralis Major. Simply, your pecs or your chest muscles are also activated in doing a handstand push-up just like when you are performing a normal standard push-up.
  • Triceps Brachii. When you dip for a push-up while in a handstand position, your triceps give your elbows the power to lift yourself back up in a handstand position again.
  • Lateral Deltoids. This muscle group can be found above your biceps. To be able to maintain your balance and do that press for the push-up, your deltoids are ready to serve you.
  • Trapezius. Look at your back in the mirror. If you can visualize a V-shaped muscle from the base of your back deltoid down to your middle back, that would be your Trapezius. This back muscle stabilizes your shoulders to carry your weight.
  • Serratus Anterior. Responsible for your stabilization in performing the handstand push-up itself, this muscle group can be found at the side of your ribs extending to your back.

activated muscle groups in a handstand push-up
For the record, the mentioned muscle groups are not the only ones involved in performing a handstand push-up. YOUR WHOLE BODY is required to perform the deed.

Ready? Set… Go!

Obviously, you won’t be starting with the handstand push-up right away.

Since this is a compound movement, you have to familiarize yourself first with the let alone movements of push-ups and handstands.

Make sure to watch this very short video on how you can perform a standard push-up.

After that, let’s familiarize yourself with a handstand position. Handstand itself is already a challenging movement. If you are not used to doing this, it is better that we prioritize SAFETY before progressing to a handstand push-up.

If you can’t do a handstand, that is totally fine. You can check out our fundamental course on Calisthenics Academy. Take the assessment so we can provide you a fully personalised training program professionally and efficiently to help you get where you need to be and to see how you stack up on the road to the handstand and other fundamental calisthenics moves.

Once you are comfortable with the two movements, you can start training for your first handstand push-up. Don’t be overconfident though. Always be safe in executing these movements.

The PROPER FORM of a Handstand Push Up

Despite knowing how to do a handstand, we strongly encourage you to master the proper form first before advancing to the handstand push-ups. This is the perfect freestanding handstand:

perfect freestanding handstand

Your GOAL is to be able to do this position in a COMFORTABLE manner. You have to make sure that you build up on our strength to be able to support yourself in the handstand position and to sustain that position long enough for a handstand push-up.

Be mindful in keeping your body alignment straight. Your hips must be fully extended as well as your elbows and wrists. Your spine must be in a neutral position and NOT LIKE THIS:
bad handstand

 

The ultimate step for you to reach before performing a handstand push-up is to be able to sustain the handstand position in PROPER FORM.
good handstand

REMEMBER!!!

The 45 degree angle during the handstand position before you do the press is VERY IMPORTANT for a SUCCESSFUL HANDSTAND PUSH-UP. This angle will help you to stabilize while pushing yourself towards the ground.

pasted image 0pasted image 0 1

To help you even further, this handstand push up progression can lead you to the right track..

It’s perfectly fine to start with a push-up, then to a handstand, before attempting to do a handstand push-up. In this way, you will be stronger and more capable after learning and mastering the fundamentals.

Check this out to see how COOL a handstand push-up looks like.

 

Why bother doing handstand push-ups?

After the lengthy discussion on what and how do you perform handstand push-ups, here are 9 MAJOR REASONS why doing a HANDSTAND PUSH-UP daily can help you to be STRONGER AND BETTER:

1.Very effective to build strength in your shoulders and upper body.

       Since a handstand push-up is a compound movement of a handstand and a push-up which both target the upper body, performing this can obviously strengthen your shoulders and upper body. According to B.K.S. Iyengar, the venerable founder of Iyengar yoga, sustaining a handstand itself requires you to have stronger upper body muscles. Whatmore if you are performing handstand push-ups.

2. Improve your balance, focus, and brain function.

Being in an inverted position means that blood will rush to your brain. Abundant oxygen supply will be delivered to the brain which will be used to function and to focus effectively. Aside from that, the inverted position also elevates your mood and reduce the risk for depression as discussed by the “Yoga Journal.”

Hanging upside down will totally give you a different perspective on how you see the world. LITERALLY. Hence, performing handstand push-ups motivate you to focus more to maintain your balance.

3. Increase your glute and core power.

Handstand push-ups are more challenging than normal push-ups and crunches mainly because you are performing the movement against the gravity.

Simply put, you are putting more work for your glutes and core when you have to pull yourself up after pressing for a handstand push-up. You have to engage your core and glutes completely to maintain your balance and power.

This additional work makes this movement beneficial than the other movements.

4. Being comfortable with the uncomfortable.

We all know that challenges excite us. Doing the same things over and over again will make us resistant to the effect that these things can give us. If you are so used to doing push-ups or handstands and they don’t challenge you anymore, the benefit of building stronger muscles doesn’t really show.

Trying to do something uncomfortable like handstand push-ups will continuously keep your interest and challenge you to do better at it. Let’s just say that it’s similar to dating. You don’t want to always do the same thing every single time and still feel the excitement and engagement from your partner.

As long as you are motivated to do better at something you are not, the results of that hard work will surely pay off.

5. Doing a handstand push-ups makes stronger!

Let’s stop pretending that doing a handstand alone doesn’t impress you at all. We all know it is pretty challenging to balance yourself in an inverted position.

What more if you can do a handstand push-up? Trust me, after you manage to do your first rep, a wave of pride will immediately rush through you and you’ll feel stronger more than ever.

6. Significant back pain reduction

Being inverted releases the gravitational pressure off your nerve roots and discs in your space. As discussed by Dr. Lakowski of Mayo Clinic, you will have more space between your vertebrae hence decompressing your spine relieving back pain. Although, this is not advisable for someone who has high blood pressure and glaucoma since blood will be rushing to your brain.

7. Definitely a stress-reliever.

According to published medical studies of Teeter, stress is typically related to increasing tension in your muscles that can cause pain and inflammation. Being inverted in a handstand push-up helps the body to circulate the blood to reach the sore muscles. Aside from that, this blood circulation helps the lymphatic system to flush out the toxin build-up from the muscles that cause tension and stress.

Performing a handstand push-up enables your body to rehydrate the discs, reduce nerve pressure, realign the spine and relax the tense muscles which definitely reduce stress.

8. You can grow taller!

In one of the podcast episodes of Jeff Sanders<, he interviewed Dr. Lockhart who claimed to grow 1.5 inches for being inverted.

If you perform handstand push-ups daily, your back is frequently decompressed, relieving pressure from your back and increasing the space in your vertebral discs. Hence, this particular movement can help you to lengthen your spine and grow taller. How amazing is that?! You still have hope to achieve that dream height!

9. Stronger body, better posture.

Helping your spine to take a break for standing as always, doing handstand push-ups can reset your spine by decompressing and realign it to aid you in having a better posture. No only you are training for a stronger body, but you are also giving your spine a favour by having a better posture.

To sum things up…

You should not have a second thought of starting your training for handstand push-ups. Aside from looking cooler and becoming stronger, handstand push-ups can also help you physically and physiologically. This compound movement does magic to your spine, balance, brain function, flexibility and strength. Handstand push-ups are one of the most effective and reliable calisthenic movements that will strengthen and improve your body in no time.

Before I end, I want you to DECIDE NOW that you will start your training to your first handstand push-up. Take note of your starting prowess and then comment on this article weekly regarding your improvements. In that way, you won’t forget to look back into the fundamentals and the benefits as you progress your skills in performing handstand push-ups

 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

Following a terrible injury, Hans was told he’d never exercise again

And then he found Calisthenics…

Hans

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

This is story of Hans, – Calisthenics Academy

Hans, a 39 year old company coach from Belgium, has had to face some pretty extreme physical challenges in his life. When he was xx, he experienced terrible consequences from a momentary physical action.

“As the result of a quick and unexpected movement, my neck turned sharply away and I heard a snap. The next day I literally had to drag myself out of bed by the hair. Since the hernia was pressing against my spinal cord, it needed quick fixing, so a week later I was in surgery.”

It took him a very long time to recover from that accident, and he was repeatedly told that he’d never be able to work out again. “Bit by bit I proved them wrong. Actually, the more (sensible) I [work out], the less back pain I have.”

So how did Hans defy medical expectations and face his physical challenges? Calisthenics! Hans is also a big proponent of holistic living and plant-based nutrition and Calisthenics Academy is a program that allows him to incorporate these principles into his exercise routine while protecting his neck prosthesis and his back.

“[Our body] is a great device we get at the beginning of our lives, and there is so much potential we don’t (or forget to) use in terms of mobility and flexibility.”

Hans believes that life is meant to be lived holistically. He’s been in search of the kind of exercise that would allow him a true exploration of his body, and would help him move towards a greater, long-term goal. It was during this search that he discovered Calisthenics Academy.

“There is no limit to what the body can achieve at any given age, given the right time, the right training and the right goals.”

“As most people I started out with the intention of doing a human flag as soon as possible. But now the mindset has changed to mastering the current exercise sets. and then progressing to the next, and the next. All thanks to Calisthenics Academy”

The 3 benefits Hans gained since starting calisthenics

His body doesn’t hurt him anymore

Following Hans’ terrible accident and spinal surgery
he was repeatedly told that he’d never be able to work out again. “Bit by bit I proved them wrong. Actually, the more (sensible) I [work out], the less back pain I have.”

“I’m no longer troubled by back pain which helps my self confidence a whole lot—those who have suffered from back pain, they surely know what I mean.”

He’s in a state of constant learning and self-betterment

Hans believes that the body is constantly improving and learning. But it needs to be motivated to do so. He’s gained that motivation thanks to Calisthenics Academy. “We are never finished, we are becoming. And that is represented in your program.”

“The real gain for me are the thank yous I get from my own body.”

The principles of calisthenics translate into a code of ethics into his work life

Hans, along with Philippe (whose story you can find here), is a company coach, offering support in the design of organisations. “We help organisations in adaptive challenges. We create progression paths with them in order to see which steps they can take in a continuous change path.”

He sees a correlation between his work and the principles behind calisthenics. Once goals are hit, either in business or calisthenics, then what?

“We are never finished exploring and building, that is why the way forward is more important than the end product.”

“I’m more focused on the updating process of my body than in the final product. As long as I keep moving forward, keep learning, I’m on the right path. Within our organisation progressiondesigners.com, we try to integrate a few concepts such as Biomimicry, lean concepts (continuous improvements) and calisthenics/gymnastics.”

“Discovering calisthenics was the result of a few converging principles in my life.”

Holistic, plant-based living

Holistic principles follow the idea that you must look at your life as a whole: the mind affects the body, the spirit affects the mind, the body affects the spirit and the environment affects it all.

“I believe in a holistic approach to life, living a plant-based life, having a respectful approach to all living things, with my own body as a good example. Respecting my own body is something I found translated very well in calisthenics and The Movement Athlete Manifesto. I read your Manifesto and got hooked.”

“Secondly, I have a prosthesis in my neck and a mild back issue. So weight lifting is not only extremely boring but also quite tricky for me.”

When looking at life from a holistic standpoint, Hans simply doesn’t see the value of training at the gym following traditional weight-lifting programs.

“I’ve always asked myself the question what the attractive goals in weightlifting are—keep on lifting more and more until your body collapses? That’s a road to nowhere for me.”

Calisthenics is holistic exercise

Calisthenics doesn’t only focus on the body. In fact, if you read the Calisthenics Academy’s second edition of its ebook, you’ll get to learn about the importance of focusing on both your diet and your mindset in order to successfully reach your calisthenics goals.

“In our professional life we’re also approaching things systemically and holistically, and that translated for me in a search for a movement method that doesn’t isolate muscles and integrates flexibility/mobility, strength and skill.”

Train anywhere

Calisthenics training requires so little material that you can virtually do it anywhere.

“You can do the training everywhere, so it becomes part of your daily routine easily. “

“The hardest part was/is discipline in following up to mastery skills with the exercises. I’m prone to experimenting with new things and like to try out new things, so here the Calisthenics Academy app was a great tool to straighten out my program.”

Calisthenics is more than just training – it’s a lifestyle

“This quote from the original Calisthenics Academy ebook did the trick for me:”

“Soon, calisthenics became so much more than just a training program for me. It became a way of life. I will teach you the rules and lessons I have learned over the years. You will learn how to set your own goals and how to work out, but there is just one thing I want you to keep in mind: we are each a work in progress. Be in the moment. There is no competition. Train hard, move, eat healthy food, and love life! Go get it!”

“As most people I started out with the intention of doing a human flag as soon as possible. But now the mindset has changed to mastering the current exercise sets. and then progressing to the next, and the next. All thanks to Calisthenics Academy”

Here’s Hans’ advice to anyone curious to try calisthenics out

“There is no limit to what the body can achieve at any given age, given the right time, the right training and the right goals…Learn to listen to your body. Why? Because I think these are the basics to keep progressing.”

“Calisthenics Academy has really helped me in streamlining my movement routine for the rest of my life.”

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

The most important lesson Thomas learned with calisthenics

Join the tribe of Movement & Calisthenics Athletes Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

This is story of Thomas – Calisthenics Academy

Thomas is a banker living and working in Frankfurt, Germany. He was a paying member at a gym he never attended for several years before setting his sights on bodyweight training and running.

“Moving continuously in the right direction is more important than speed which you may not be able to hold and that eventually makes you stop.”

At 44, Thomas began to pay more attention to his fitness, even taking a friend’s bet to take on a daunting goal.

“My friend challenged me to finish a half-marathon. I had never finished a run of this length before.”

He’s been a regular runner ever since, although it wasn’t enough for him.

“Now I focus on bodyweight training. I still go running but only as additional cardio-training twice a week. Even now, I still have enough stamina to participate in half-marathons.”

Tom wanted a different body than a runner’s body, which is why he’s focused his attention on calisthenics.

“The body I am aiming for is more athletic than a runner’s: between a swimmer and a gymnast with well-defined muscles and low bodyfat.”

“After looking at several websites and programs I found that Calisthenics Academy is closest to my preferences: It offers a structured approach and clear path to defined goals (the eight exercises). Small steps to continuously progress strength and skills and simultaneously considering that the body (the joints) needs time to adapt to the growing challenge and so to reduce the risk of injury.”

The 3 main benefits Thomas has gained since joining the Calisthenics Academy community

He no longer struggles to be consistent

When it comes to his exercise routines, Thomas is a man of extremes. He will either be training intensively or doing little to nothing at all. “My biggest challenge is to train consistently. I have a pattern of training very hard for a few months and then swinging to the others extreme of working out very little.”

Since joining Calisthenics Academy, Thomas has succeeded in finding the right balance between consistent and fixed timeslots to train and his sometimes changing schedule.

“I pencil my training days in four weeks in advance. I then plan my other dates around the training. If there is a collision with dates I still have the flexibility to move the training to other dates.”

He has become more patient with himself

Because of his challenging schedule and his all-or-nothing tendencies, Thomas has often felt very impatient with himself. His flexibility in setting his schedule has given him the chance to rethink his view of exercise in addition to understanding “consistent training” a little differently.

“I have become more patient with myself considering my training and my progress: Even if I have to miss scheduled trainings due to the circumstances (e.g. business travel, sickness/flu) I am not blaming myself for not taking training seriously enough or losing faith in reaching my training goals.”

He no longer feels guilty, which gives him a healthier mindset about his training. It’s a lifelong journey, and you shouldn’t beat yourself up for missing a day.

“As long as I move towards my goal and do not lose sight of the goal, there’s no drama when I have to miss a training session.”

He feels supported through the entire experience

Tom has found a training program that fits his needs perfectly. Calisthenics Academy is as personalized as it can get without paying a trainer to constantly monitor your progress. “Calisthenics Academy promises and delivers. After looking at several programs I consider it currently to have the best platform and approach.”

But more than that, Calisthenics Academy is a community of athletes and trainers who are all working towards a common goal: getting fit, getting healthier and gaining amazing new skills in the safest possible way. We all want to support each other in our efforts, pick each other up when we’re down and push each other forward when we might need a nudge.

Thomas has experienced this support first-hand from the Calisthenics Academy team.

“The Academy staff is very devoted to bringing its members to success and are sincerely interested in receiving feedback to continuously improve the quality of their service.”

Finding Calisthenics Academy

Thomas searched the internet for different training programs. He was already familiar with bodyweight training, having used other programs in the past. However, none seemed to fit his needs as well as Calisthenics Academy.

“After looking at several websites and programs I found that Calisthenics Academy is closest to my preferences: It offers a structured approach and clear path to defined goals. Its small steps continuously progress strength and skills while giving the body time to adapt to the growing challenge and so to reduce the risk of injury.”

“The changing demands of my professional schedule and the structured approach of the Calisthenics Academy are the best fit I have seen so far. I am glad I found you”

Tom’s advice to anyone curious about calisthenics

“Don’t be too hard on yourself when training does not always go the way you want (e.g. you cannot train as planned; you feel too exhausted to train although you have planned it; you do less repetitions compared to the last training), but stay consistent and alway keep coming back to your training.”

“Moving continuously in the right direction is more important than speed which you may not be able to hold and that eventually makes you stop.”

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

Have you found your inner Goku?

How Dragonball Z inspired Anthony’s calisthenics journey

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

This is story of Anthony – Calisthenics Academy

Anthony is a construction worker and dad to two adorable little girls.

“It wasn’t until I got into Dragon Ball Z that I started becoming passionate about getting stronger with body weight exercises. Just seeing Goku and Vegeta training to face any challenge drove me to want to be strong.”

Anthony has been doing calisthenics for years, but more as a supplement to his workout routine rather than as the main focus. As he got older, his attention shifted, mainly thanks to Japanese anime series Dragon Ball Z. “I started becoming passionate about getting stronger with body weight exercises. Just seeing Goku and Vegeta training to face any challenge drove me to want to be strong.”

Additionally, Anthony used many different online free video tutorials to supplement his training.

“Seeing street workout competitions online really pushed me to want to master my own body.”

“I researched for about a year and experimented with tutorial videos and workouts for building strength in advanced bodyweight movement, but it never seemed to work because they were either too hard or didn’t have any workouts with progression for beginners, which they have with the Calisthenics Academy program. That’s one of the reasons I like using it.”

The two main benefits Anthony has gained since starting calisthenics

He’s training like Goku and Vegeta

As the Real Anime Training puts it, the Dragon Ball Z masters put their sweat and their blood into their routines to achieve mastery.
Anthony is following their example, although hopefully with no blood. (Train safely, please. Be inspired by the crazy anime, don’t be them!)

Fortunately, thanks to Calisthenics Academy Anthony has learned to train his body while avoiding injury (unlike Vegeta).

“I’ve noticed my wrists and knees don’t hurt after workouts and I have better control of my body during isometric holds.”

He can do his training routine in much less than 2 hours

Until joining the Calisthenics Academy community, Anthony was struggling to find a training program that wouldn’t take two hours to complete. None of his programs offered him that, nor did they help him find the right amount of effort for his body.

“I struggled finding something that worked for me that didn’t take to hours to finish and didn’t make me feel I was over or under working a muscle group, or leaving me feeling destroyed.”

Since he’s started Calisthenics Academy, he’s successfully learned to listen to his body’s needs and understand how to work with it rather than force it to train in a way that wasn’t natural.

“Just being consistent and listening to my body has helped me push through any issue.”

Finding Calisthenics Academy

Anthony worked through many video tutorials before choosing to train with Calisthenics Academy. Until he found Calisthenics Academy, no other online programs seemed to work well for him.

“I researched for about a year and experimented with tutorial videos and workouts for building strength in advanced bodyweight movement, but it never seemed to work because they were either too hard or didn’t have any workouts with progression for beginners, which they have with the Calisthenics Academy program.”

“Calisthenics is for everybody, and this program has a lot of options for beginners.”

“I’ve learned to be resourceful and find ways to do the exercises without needing to buy a bunch of equipment or getting a gym membership.”

Anthony’s advice to anyone curious about calisthenics

“Set your goals and be consistent, because it will help you get where you want to be.”

“Calisthenics is for everybody, and this program has a lot of options for beginners.”

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!