Start your own calisthenics/parkour community and empower the people to take charge of their own health!
If you have ever wanted to make a positive impact on your local community, try implementing the bodyweight exercises and parkour, and teach people how to do it. It’ll bring them together – regardless of their age, gender, religion, sexuality, social status and fitness level. Imagine a gathering of people from all walks of life and ages engaged in physical movement purely for the abundance of health benefits, and they’ll be having so much fun that they won’t realize they are working out.
That is how to start a workout community. And the journey towards building it can be amazing and rewarding. Your community can grow each day by welcoming new and different people. It will create a unique set of characteristics and routines. Community brings people together, makes them take care of themselves and people around them and everybody can learn so much from that experience.
But why would you be the one to build it – you may ask yourself.
Why you should create your local workout community?
There is no greater feeling than having a positive impact on individuals and your community
When was the last time you had a positive impact on someone? Giving that one advice that helped your friend so much, teaching a child how to socialize with other kids or stand up to a bully, helped your parents switch to a healthier nutritional regime by going with them through it. Isn’t so fulfilling, right?
Imagine what can happen when you spread that positive impact and change to a community that shares your same goals and values. You can actually do a great deal for all of those people.
How would it impact your life if it’s on a larger scale?
The positive impact on your own life will be stronger than ever, it will make you achieve your full potential and reach your main goals.
Here are some reasons I’d like to point out:
REASON 1 – People will learn that exercise can be fun and free for everyone
I have been working out for over 4 years 3-4 times a week and I have never had a gym membership or a personal trainer. Calisthenics and parkour never require anything but your own body and can be done indoors or outdoors.
You can start with a simple workout plan that will engage people, encourage them to do the exercises together, and help each other out. They won’t realize that they are working out!
When your community develops a mutual connection and gets in physical form, you can start creating workout variations and more challenging workouts.
REASON 2 – People inside a group will feel less self-conscious and motivated
When you get all these different type of people working out together, all the differences will be gone. People will forget about their own insecurities and start working harder if they see someone who is working harder than them.
The best thing is that people will feel way more motivated to not only exercise but to push themselves harder.It’s been scientifically proven. We tend to put more effort because we are in an unspoken friendly competition with others and ourselves, so there will always be someone to shout out a word or two to increase the motivation level.
REASON 3 – We are all influenced and influencers
By creating a positive space for people to gather together and exercise, have fun, connect and work towards a common goal we’re creating a community – one with a profoundly positive impact. When you talk to, see or engage with someone who eats healthy you most likely are inspired and motivated to eat healthy.
This influence can happen with good or bad actions. When I workout at the park people walking by or hanging out try exercises I am doing. I became aware of this influence a few years ago before calisthenics, so I figured our society can always use more positive influencers.
You can be that positive influence on your family, friends or strangers.
Now, when you know why – let’s talk about how to actually successfully build your own workout community, step by step:
How I successfully built my workout community and you can too
1. I chose a name that motivated me a lot!
When I decided I wanted to start a community, I wanted to come up with a name that personally pumped me up, and something anyone could connect to. I named it Train like Gods!
2. I used social media to share events
Social media was the fastest way to get the word out there, so I began a YouTube channel. I made videos of my training and made sure to share that I’m looking for other people to train with, where I trained at and my an email address to contact me.I used Facebook and Instagram to share events I created.I started a Facebook page to share my videos and meet events. In the events I made sure to include that it’s free and open to anyone. I would invite everyone, share it on relatives and a few friends page.
3. I made it as simple as possible
To create an event, all I did was choose a day, time, and place. Most of the time I held the events at the parks or schools. Once in awhile local gyms would let us train there, but I still preferred the outdoors way better.
4. I interacted with as many people as possible
I would talk to and invite people I would see at parks exercising. Tell them about the community I’m was creating. I would also invite people from my job site.
5. Then I turned to Instagram
I used my Instagram to share my trainings clips and events. These sports happen to be more enticing to a younger generation so this helped spread the word quicker.
You’d be surprised how easy it is to make friends with the people you meet at the park.
Now it’s your turn to build YOUR workout community
When you create a community around exercise, you’re not only working out, you’re asking what each other’s fitness goals are, you’re sharing diet tips and ideas as well as injury prevention, and eventually about work, school and other more personal questions down the road.
It’s important to not only care about how much muscle everyone is gaining or pounds they have lost. It’s called cohesion. When you talk about goals people have in other areas of life, and support and encourage them in reaching those goals and do things other than train together.
Now create a name you will love, make a Youtube channel, Facebook page, Instagram and any other social media account you like. Choose a day, time and place, make events share it with everyone you can. Have fun no matter if it rains or shines. Start making your community and our world a little more empowered, peaceful and more connected place.
Have you created a community of your own? We want to hear about them. Share with us your stories in the comments.
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Don works in the healthcare industry as an engineer. A father of three and grandfather of four, he’s always been an athlete.
“If your life remains static you wither and die spiritually, physically and mentally. Keep moving, keep learning and enjoy life with zest.”
Don has always been an active person. As a teenager, he played soccer and ran track, then later focused more attention and energy on martial arts, which he still trains today. “I have worked out my whole life.”
“I wanted to find a form of exercise that would give me functional strength and flexibility that would fit well into my martial arts.”
Life always takes over, but Don still worked out
Even though he raised his three children with his wife and worked a full-time job, Don never neglected his workouts. In fact, as a weightlifter, he trained like a bodybuilder.
“I got real serious about lifting weights and increased in size until I was up to 240lbs and could throw some heavy weight.”
However, weight training became counter-productive for Don. Being a martial artist, he needed mobility more than he needed a body heavy with muscle.
“It slowed me down big time doing martial arts.”
“I have seen so many guys that lift lots of weight in the gym but cannot do a push-up or one pull-up. I can, which translates to functional strength that you can use in real life.”
“I absolutely love the program. It fits well with my martial arts training and is challenging.”
The 3 main benefits Don has gained since starting calisthenics
It fits with his martial arts training
Don has explored many different training programs, but none of them meshed with his martial arts training. “It complements my martial arts where I need flexibility and added strength is a plus.”
When he weight trained, he actually lost some of his range-of-motion, which is so important to martial arts.
“I think functional strength is extremely important for life and complements many other athletic activities. I teach self-defense and the calisthenics is the stuff that keeps a man in shape and prepares him for whatever comes his way.”
It’s always challenging
Despite being a lifelong athlete, calisthenics is a challenge to Don. The Calisthenics Academy program has actually forced him to start at the very beginning, despite being in very good shape. “Doing a plank for me for 10 seconds was easy but holding for 30 seconds is more difficult.”
“It was a slight blow to my ego to start at the very beginning but I really wanted to learn from the bottom up.”
He’s learning new skills
Don might be able to train and teach in martial arts, but he acknowledges that he still has a lot he can learn. “[The] hardest part of the journey is learning exercises I have never done before, like headstands.”
Over-training with weights can lead to injury
Don explored many forms of exercise over the years, but focused his attention on weight training. It helped him gain massive amounts of muscle, but caused him to lose range-of-motion in martial arts.It also caused him to injure himself by over-training. “I started getting injuries from weight lifting that forced me to stop all exercise for up to 4-6 weeks at a crack.”
These injuries started piling up and dogging him. “After a couple of years of back injuries, I started looking for other forms of exercise.”
He tried a variety of training programs, but none were motivating or attention-grabbing in the long-term. They also felt didn’t complement his martial arts training, not really helping him progress.
“I wanted to find a form of exercise that would give me functional strength and flexibility that would fit well into my martial arts.”
Don doing the side plank
Finding Calisthenics Academy
Before Don started with the Calisthenics Academy, he tried another program. “I came across a course I could do at home that promised I could do one arm push ups, one arm pull ups, muscle ups, etc in 9 months.”
However, once he started the course, he kept getting injured. Taking a step back from the program, he realized that he was going through the program too quickly to learn proper form. “[I] realized [I] needed the help of experts in gymnastics and calisthenics.”
And so Don went to find a program that would support him in his needs.
“I stumbled across Calisthenics Academy and started the program…It fits well with my martial arts training and is challenging.”
Don Doing Dips
“Give it a try. If you really want to master functional strength and improve your health this is the way to go. I have tried just about everything in my life and this is the very best way to get in the best shape that translates to real life.”
Don’s advice to anyone interested in starting calisthenics
With any workout discipline, you need to train consistently and be disciplined. “Be patient, it’s a journey not a 12-week wonder makeover workout.”
“If you really want to master functional strength and improve your health, this is the way to go. I have tried just about everything in my life and this is the very best way to get in the best shape that translates to real life.” – Don, Calisthenics Academy athlete
“I am addicted to doing calisthenics. I have not had any injuries.” Don
“If you want anything in life you must be disciplined. If you take on the challenge to pick a time during your week and make this a priority you will see results.”
Leg day has become a staple part of bodybuilders’ community over the past few years.
There’s a reason for that: squats and deadlifts are two great compound lifts.
However, they’re two exercises that don’t exist in calisthenics.
So what now?
We look for alternative bodyweight exercises that can be just as effective as traditional weight-lifting.
And guess what? They exist.
Just take a look at Lazar Novovic, a famous calisthenics athlete. He only uses body weight to train his legs and has a powerful and imposing lower body.
Still not satisfied? Then look at gymnasts. Gymnasts have well-proportioned bodies and need strong legs to complete flips. Their leg training involves lots of calisthenics.
The benefits of training your legs with calisthenics
Calisthenics athletes do not have chicken legs. If you didn’t look before, verify this fact with Lazar Novovic, whose impressive body is almost exclusively developed with bodyweight.
This is one of the most common preconceived notions about calisthenics, and it’s completely wrong.
In fact, calisthenics offers much healthier benefits when training your legs than traditional weight-lifting.
1. It develops your flexibility
Let’s take a look at the deep squat.
I challenge you to try doing 20 squats, following this step-by-step tutorial.
Harder than it seems, right?
That’s because calisthenics develops your range-of-motion.
Most traditional weight-lifting will have you doing half-reps that will pump up the muscle but reduce the overall ROM of your hamstrings.
To successfully do 20-40 reps for 3 sets, your hamstrings need to be flexible enough to go down as low as proper form requires.
2. Calisthenics leg training helps you improve your balance
I’m sure you’ve heard of the staple calisthenics leg exercise, the pistol squat.
When I first met a friend, he was an extremely strong and active soccer player. And yet, he couldn’t do a single pistol squat.
Strength-wise, he was much stronger than me at that time (not anymore!). But balance and ROM-wise, I was much more advanced than him.
And that’s because I’d trained my legs with calisthenics exercises.
3. Your legs can do more than just look pretty
Calisthenics offers a variety of exercises that trains the body in as wide a range-of-motion as possible.
As I mentioned, this is amazing for flexibility. But developing your ROM will also mean that your muscles have applicable uses outside of just looking big and pretty.
You’ll develop explosive strength, which means that you’ll be able to exert a maximum amount of power in a short period of time.
You’ll have POWER thanks to explosive calisthenics training.
Calisthenics exercises to train your legs
After this, I’m sure you’ll believe that calisthenics can help you develop superhuman legs. Check out a few of the leg exercises calisthenics has to offer!
1. Pistol Squats
A pistol squat is a one-legged deep squat.
Once it gets too easy, you can up the difficulty level by slowing down each rep, adding a jump at the top, or completing the movement while standing on a balancing ball or a low pull-up bar (or high pull up bar if you dare).
How to do it:
Stand on one leg, with arms wide open for balance
The other leg is extended in front
Go down fully by bending at the hip and knee of the weight bearing leg, till the buttock touches the heel
Do not allow the other leg to touch the floor
Come up by pushing through the heel and straightening the knee
Repeat with the other leg
2. Box Jumps
This is an explosive exercise, that will have very quick results on your strength, endurance and muscle growth.
If you don’t have a box, you could use anything solid enough to hold you (ie. Rocks, benches, picnic tables).
How to do it:
Get into a starting position with your knees hip-width apart, your arms parallel to the floor in front of you.
Jump up and forward onto the box, your body relaxed.
Use your arms for balance, and always keep your knees bent.
Jump back down onto the ground, your body relaxed and your legs kept hip-width apart.
Doing this movement using one leg will test your balance similarly to the pistol squat. Progression for this exercise is simple; if it gets too easy, jump onto a higher surface, if it’s too hard, jump onto a lower surface.
The bridge is known as a calisthenics replacement for deadlifts. It works your glutes and hamstrings, as well as your shoulders and lower back, with the added benefit of working your mobility and flexibility.
How to do it:
Lie on your back, your knees bent and hip-width apart.
Place your hands, palms flat above your shoulders, right by your ears.
Push your hands and feet into the ground, raising your hips towards the ceiling.
If the full bridge is too difficult, try glute bridges. It is the same movement except with your upper back on the ground. Work on your lower back mobility with similar bending stretches as well.
To make it more difficult, you can do it with one leg, one arm, or one leg and one arm.
The movement begins on top of a small box, rock, bench, etc,
Take a small leap down to the ground
When you land, keep your body relaxed. Don’t tense your knees, or they will absorb too much of the impact.
As soon as you land, immediately jump forward or up as far as possible.
This movement was originally known as shock training, because of how quickly your muscles need to react and jump. The depth jumps, similar to box jumps, will train your lower body explosiveness, and build mass in the entire legs, including the calves.
Sprints have a fat burning and muscle building effect.
Typically, you do sprints in intervals, for example, sprint for ten seconds, then walk/rest for twenty seconds, and repeat.
The intensity of the sprinting will keep your heart rate high throughout the entire rest period.
One of the main things Sprinting has over long distance cardio is EPOC, meaning you continue to burn calories after your workout.
So, there you have it. You now know five ways to build lower body muscle and strength using calisthenics.
So even a calisthenics athlete shouldn’t skip leg day!
I recommend training your legs at least twice per week if you do split workouts.
If you train with full body routines, make sure to pick an exercise to do every workout for at least five sets.
How do you train your legs? Share your routines in the comments or in our Facebook group!
But what if I can’t do some of these exercises?
Create an optimal training routine just for you
This is a problem a lot of us run into. We’re given routines – usually based on a standardized level – beginner, intermediate, advanced. Calisthenics Academy used to do that too – because it’s very hard to create a personalized training for each and every person unless we spend a significant amount of time with them.
If you’re in a fitness rut, The Bare Minimum Workout is for you.
Have you left the office after work too exhausted to work out? Ever been stuck in a cycle of exhaustion and lack of exercise because of
poor food choices? Or are you just bored with your current routine?
This happens to the best of us; I’ve experienced all types of workout plateaus, ruts, jeesh even valleys!…and that’s why I developed my “Bare Minimum” workout. It’s not a substitute for a full training plan. It’s more like insurance to make sure that you never, ever get out of shape. Consider it a way of bulletproofing your long-term fitness goals.
This workout combines basic everyday fitness needs with focused skill training. It can be tailored to meet your goals. This can mean, for example, doing it in the shortest amount of time with as little equipment and space as possible. With it, you’ll never, ever get out of shape.
It’s a do anywhere, anytime workout.
Before you get started, though, you need to lay your fitness goals out. What does your body need to achieve your goals? Do you have any special exercises, like physical therapy exercises?
Get creative, and make sure the program you lay out for yourself is reasonable. Try building it with little to no equipment, and short enough to squeeze into even your most hectic days.
You are the creator of your plan, these are your goals -make this program your go-to when you can’t get a longer routine in. Smart, focused, and diligent training will yield results!
1.My “Bare Minimum” workout
I’m an acrobat, so I set myself very specific goals.
I’m an acrobat, so I set myself very specific goals. My body needs specialized exercises to make those goals a reality while protecting my joints from the wear and tear caused by advanced acrobatics.
My current goals: increase the flexibility of my active and passive splits; have a reliable one arm handstand.
My fitness needs: PT to prevent shoulder and wrist problems to continue my acrobatic work. For the splits, I need enhanced joint mobility and strength.
My Bare Minimum (BM) Workout: I start off with a PT warmup. It stretches my wrists and shoulders, preparing me for handstands.
I then go into a routine with a variety of handstands, wrist strengthening exercises, and split stretching that addresses my body’s needs and moves me closer to my goals. The entire routine is 45 minutes.
Wait, what? 45 minutes?!
I know that for many people, 45 minutes is excessive for a “Bare Minimum” workout. But my routine caters to my career as a full-time acrobat. Remember, this program is customizable! Unless you’ve got the same needs as me, working on a one-arm handstand and splits, you’ll want to create a shorter workout that still keeps you on track with your long-term goals.
So let’s talk about YOU.
I think that it’s safe to say that there are three broad goals for general fitness:
Maintain current weight
Gain muscle mass.
You can obviously add more goals to this list, though. Do you want to increase your cardiovascular endurance, so that you can run your first 5k/10k Marathon? Or maybe you want to focus on your chest and back, or your glutes! These are all goals that can be included in your Bare Minimum workout.
2A BM booty workout routine
Shake that booty!
Fitness goals: Lose 10 lbs and have a perfect booty.
Fitness needs: Expending more calories, increasing glute size and strength.
So what should your BM workout look like?
I’d suggest high-intensity interval training. Consider workouts like Tabata, burpees, mountain climbers, jumping rope, and other high-intensity full body moves guaranteed to burn some fat. Set a timer and do it for 15 minutes with a little rest as possible. It’s better to do an easier version of an exercise than have down time.
Now for the targeting –go for the hardest squat/lunge-type exercise you can do. Air squats, lunges, and squat jumps are all fair game. The key is to have a full range of motion. Pick an exercise or resistance level to do at least 8 and no more than 12 repetitions.
Bang out 3 sets and you’re done. Stretch and go home…unless you’re already home.
Never forget – these exercises all rock, but only if you absolutely nail the form. Every one of the above exercises is a risk for knee injuries if done wrong.
Fitness goals: Muscles, muscles, everywhere.
Fitness needs: Gain muscle without creating imbalances that lead to injury.
This is a staple bodyweight workout.
These are the three most important and complex exercises you can do: squats, pullups, pushups. Now make a workout around them.
Warm up with some wrist, knee, or shoulder PT. You have to warm up anyway, so might as well keep your joints healthy. Almost every athlete develops problems in one of these three areas at some point. Some have problems their whole careers. If you really don’t feel warm enough yet (are you sweating yet?), go ahead and run around the block once or something.
Do 8-12 pullups, 8-12 pushups, and 8-12 squats. No more than 90 seconds of rest between each exercise. If you can’t do a full pull-up yet, try pull-up negatives or pull-downs. If a normal pull up is easy, throw “pull-up progressions” at google and you’ll get a host of great sites like this one:
When I say 8-12, I mean pick a challenging-enough version of each exercise that you can do no more than 12 but can get at least 8 repetitions in. 8-12 is the NASM standard for hypertrophy (gaining muscle size).
This whole workout will probably take you as little as 20 minutes altogether, especially if you’re already warm. The only piece of equipment you need is a pull-up bar. Don’t have one? Use a door frame or jungle gym, fire escape, or the underside of some steps. Still, nothing? We’ve got you covered. Now you have a basic bodyweight staple you could do even in your bedroom if you had to.
There is always a way.
If your workout can be done quickly, anywhere, at any time, you won’t have any excuses. So what are you still doing, reading this?
Share your Bare Minimum Workout with us in the comments, or on Facebook!
Extra resources to help you create your Bare Minimum Workout routine:
Street workout has now become one of the most popular physical activities. It is a perfect combination of sports, athletics and Calisthenics. The interesting thing about Calisthenics is that there are adequate exercises for every body part. What makes the street workout superior is that it wipes away the complexity from a workout. You just have to let your imagination go wild and perform the street workout by using railings, playground equipment and even go to parks. Most of the time you are just making use of your own body weight for the street workout. There are some great men out there who have mastered and achieved excellence in street workout. Let us get to know them more.
Calisthenics Street Workout Winners
You will always come across these three names when you looking up names who have made valuable contribution in Calisthenics Street workout community and won some of the world championships across the world.
You must have already known about Yevgency because he was the winner of Street Workout 2011 championship. Yevgency is from Ukraine and he was brought up in Odessa. He had a liking for sports since childhood and his excellence in street workout fairly speaks about his talent. He started with Karate, but that was just the beginning. He then started to take a lot of interest in other sports activities as well. When Yevgency was about 13 that was the time that he started to pursue Street workout on a serious note.
Yevgency’s aim and favorite moves
You can only be successful if you have set in some aims and goals. Same rule applies to the street workout Champ Yevgency. He always wanted to promote the importance of a healthy lifestyle and he has been quite successful in the cause. Yevgency always had the desire to see the street workout evolving and his contended with how it is expanding. Monkey bars are Yevgency’s favorite apparatus and he manages many different moves with the monkey bars.
Secret behind Yevgency’s success
Yevgency feels that Street workout is not just another workout form for him. It is actually a way of life for him and this perspective has always contributed to his success. This is the secret behind his championship win in 2011. Yevgency has always wished to learn from others. He has found the creative moves shown by his competitors to be an element of motivation.
Yevgency’s training program
Yevgency has not defined a set system for his training. He believes in innovation in his workouts. Yevgency has been making use of extra weights and his body weight as well during his practice sessions. He never gives up on the basic exercises. Training power components, gym and outdoor workout has also been a part of his training.
When we are talking about the Street Workout champions we just cannot miss out the name of Vladimir Sadkov. This man was the winner of Street Workout championship 2013. This man was able to carve his name in the world of street workout at quite a young age. Vladimir belongs to Russia and his first mentor was his father. Vladimir’s father started to train him in the streets just at the age of 5. Initially Vladimir was not so inclined towards his training. However, when he started to achieve results in street workout then he developed a strong liking for it.
Vladimir’s prime goal has been to introduce new elements in his workouts. He experiments with different new movements. He wants to focus more on his endurance and strength building process. Vladimir’s positive approach towards his workout has positively reflected in his life as well. He has achieved immense acclaim for his talent.
Vladimir’s success secret
He has never given up and has strived to achieve excellence in his field. This has what has kept him going. Vladimir has been an ardent follower of the fact that he has to workout with an optimistic approach. He has always taken the skill of his competitors as a challenge. This has helped him overcome his shortcomings and improve for the better.
Vladimir’s training program
Vladimir does not believe in designing specific training programs. He decides at the spur of the moment. Some of his popular moves include handstands and full planche push-ups. He has always thrived for improvement.
Kevin Solar has overcome all barriers and can do insane Calisthenics moves. Interestingly it has taken Kevin a very short span of time to become a force to reckon with in the world of Calisthenics. He has taken his inspiration from Hannibal the King. Kevin has the very spirit to excel in the world of Calisthenics because he has always yearned to do something big and challenging. He has the membership of France’s Street Workout 83. It is an organization that spreads the relevant awareness about street workout.
Kevin’s aims and objectives
The main reason why Kevin has been a success is that he focuses on each and every move. He takes his moves as a dream that has to be accomplished. This motivates him to achieve the dream and do the most challenging moves with ease. This is his success secret as well.
Kevin’s intense training program
Kevin is a true definition of a workaholic. No wonder he started his training by practicing about 7 days a week. He used to workout about 2 hours a day and sometimes even more than that. He can accomplish the most difficult moves because Kevin indulges in intense training. Kevin practices his moves with different angles and even films them to check out if there is a margin for improvement. He primarily enjoys full body free style exercises. Jumping ropes and squats are often included in his training practice.
All these champions are a living example that you can break the barriers and attain the highest fitness levels by trying out different and innovative Calisthenics and street workouts. However, if you want to begin with street workout just remember a simple thing. You need to know yourself before stepping into Calisthenics and street workout. This way you will be able to devise a perfect training program and someday achieve the success that these champions have already achieved.
Join the tribe of Movement & Calisthenics Athlete – 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!
Calisthenics is all about strength training. You make use of your own body weight to develop strength. Mastering Calisthenics is a process, often a long one, but if you stick with it it can be very rewarding.
I personally have been doing calisthenics for years now and it’s amazing to look back and see how far you have come. But what’s even more exciting about this discipline is that there is always more to come and more to learn. Hence, I decided to create a list of all the most challenging calisthenics exercises and skills on earth to have something to aspire to and remind me that I can always be better and there are no limits.
It will take hard work, sweat, and consistency, but if you put your mind to it and follow the steps, every single person can achieve the levels of strength these athletes and gymnasts below did.
I hope you will find it inspiring! I definitely did when I was compiling the list.
Stay on track. You can do this!
Challenge yourself with these 44 Calisthenics exercises
Also called Two Finger Zenist KungFu Doing a handstand on two fingers is one exercise that will surely blow you away. Only a few people can even think of attempting this exercise. Thus, this exercise definitely deserves no 1 slot in the list of the hardest Calisthenics exercises.
2. Wall assisted handstand
You might be questioning yourself that is a one finger handstand even possible and the answer is yes. Most people would just say that this feat is impossible to achieve. However, there are Calisthenics experts out there who have been able to implement the one finger handstand after a lot of hard work and focus.
The one arm pull-up to handstand is again a unique demonstration of strength and focus. Only a Calisthenics expert can even think of attempting this move as it needs a lot of experience.
4. Single arm handstand pushup
The one arm handstand pushup is yet another challenge for all those who wish to excel in the field of Calisthenics. This is also one of the hardest exercises. There are only a few names on the list who have tried out this workout. The name of Paul Wade tops the list. This move takes a lot of time and training.
The single-handed planche is all about hand balancing so it is surely not an easy move. The difficulty level is increased when you simply remove one arm and just rely on your one hand balance.
6. Single arm handstand using cane
This Calisthenics move will definitely leave you astonished and amazed because it is all about doing a one arm handstand on a cane. Maintaining the balance and the focus are the true challenges of this move.
7. Inverted iron cross
The shoulders need a lot of strength for performing the inverted iron cross and this move needs flawless ring strength skills
8. Handstand clap push-ups
If you are looking forward to attempting the hardest push-ups then the Handstand clap push-ups are worth a try. This move requires a combination of coordination, strength and balance.
You have to start this exercise like a normal planche. You would need to invest all your muscle strength to pop up high in the air and clap your hands.
10. Ninety-degree push-ups
When you attempt a 90-degree push-up, your feet are elevated so that a 90-degree angle can easily be created between your upper and lower body. This workout is also ideal for those who love extreme Calisthenics.
11. Walking Planches
What makes the Walking Planches so challenging is that the stabilizer muscles are involved while the performer is in a transition state. You need strength and coordination to implement this move successfully
12. Windmill Planche Push-ups
This is definitely a jaw-dropping move. This Planche can be termed as the hardest. You have to spin your body in the breakdance move. This spin is known as the windmill and it spins to a full planche.
13. Single finger pull-ups
You can only attempt this workout when you have extreme expertise in this move. A novice can actually end up breaking a finger. You would need strength and skill to attempt this workout.
14. Wall assisted two finger handstand
This wall assisted two finger handstand is yet another Calisthenics delight. You can balance your entire body with two fingers while resting your weight against the wall.
15. Single arm evil wheel
This is one of the hardest abs exercises and only the experts can dare to try this out.
16. Tiger bend push-ups
When you want to attempt the tiger bend push-ups then it is essential to have a tremendous amount of strength in your triceps and shoulders. Start with half tiger bend and when you are successful in that then you can try this out.
17. Advanced Tricep Presses
The advanced tricep presses are yet another test of your ability and skills. You need to understand the basic concept of this exercise before attempting to try it out.
18. Planche push-ups
The Planche push-ups are yet another transition of the full planche. You need tons of strength in your shoulders to perform this move. Adding the push-up adds the complexity aspect to this move.
19. Planche on four fingers
Doing a planche on just 4 fingers is no easy job. However, I believe that if the person performing this workout is light framed then this would definitely make it easier to maintain the balance.
20. Full Planche
You will have to invest time and effort to develop the strength and balance to attempt the full planche. It is no easy job for sure.
21. HSPU on the rings
The interesting part about Calisthenics is that you can be so creative. You can actually perform a handstand pushup using the rings. However, this again needs practice and skill. Watch the video to know more about this move.
22. Single arm lever
One arm lever is all about gripping a bar with one hand and lifting your body up in a coordinated movement. Your legs have to be parallel while implementing this move.
Now when you are attempting the Manna the strength is not the only requirement and you would need the flexibility to attempt this move. It definitely puts pressure on the shoulder area.
24. Nakayama Planche
The Nakayama Planche involves the abs. You would have to build up on your upper and lower abdominals to achieve the Nakayama Planche position.
25. L-sit iron cross to push-up
This move requires you to start with an L-sit and then you need to pull yourself past Iron Cross and finally acquire the full muscle up position
26. Iron cross
This exercise deserves a spot amongst the hardest Calisthenics exercises because it requires tremendous amount of strength so that makes it a tough job.
27. Straddle Press to Handstand
This move can be stated to be quite difficult because it involves a transition from the L- Seat to handstand and usually transitions are not easy to perform.
28. Human Flag Push-up
Human flag push-ups is also one of the hardest Calisthenics exercises because of the transitions involved.
29. Flying human flag oblique crunches
When you want to perform flying human oblique crunches then you would have to grip the top and the bottom portion of the post. The next step would be lifting your lower body so that you acquire a flag position. Then finally you need to raise and lower the legs in a crunch motion.
30. Human Flag bicycles
You will first need to get into a human flag position for this move and then you would need to move your legs as if you are riding a bicycle.
31. Human Flag
Human Flag exercise is yet another move that would be a test of your balancing skills. You would have to try really hard to get the concept of this move.
32. Hand Hops
The hand hops is all about incorporating the strength with the dancing moves.
33. Single arm handstand
Before moving on to a single arm handstand you would need to master the simple handstands. Remember one arm handstand is not an easy job and would require strength and balance on your part.
34. Reverse Planche
You can only perform the reverse planche when you have reached an astounding level of flexibility and strength. You have to start off with a handstand and then slowly bring your legs behind you until you achieve the reverse planche position.
35. Aztec push-ups
The Aztec push-ups are quite interesting. You have to start off with a normal push-up. Finally you will need to explode in the air and touch your toes using your fingers.
36. Single handed rope climb
You would need strength in your arms and hands to perform this move. The one-handed rope climb requires switching hands half way so you will have to work on your strength.
37. Single arm chin-ups
When you are training for the one arm chin-up then make sure then you should use your opposite arm for stabilizing your body till your other arm is strong enough for holding and balancing your body weight.
38. Two fingers push-up
Bruce Lee was the first one to come up with the concept of two finger push-up. You need to start with a normal push-up position for this move. Position one hand behind the back. Finally you have to position your hands in a way that you maintain your balance on just two fingers.
39. Single arm diver bombers
When you have to perform the one arm diver bomber successfully then what you need the most is coordination, followed by strength and balance. Once you get a command over these three factors then you would be able to do this exercise.
40. 360 push-up
The 360 degree push-up also needs technical expertise. You would have to focus on strength building to attempt this move successfully.
41. Double handclap dips
For Double Handclap dips you have to do two handclaps while you are in the air after you are done with a dip on the parallel bar. Your legs need to be in front of you during the move. This move is quite tedious and is one of the hardest Calisthenics exercises.
42. Burpee Back Tuck
The burpee is one of the popular bodyweight moves. However, adding a back flip to it adds the element of complexity. This move is quite intense and definitely hard to master.
43. Back Clap Muscle Up
This exercise has got a lot of exciting twists. The first thing that you need to do is a muscle up and then simply explode in the air. When you are in the air then you have to clap your hands behind the back. The final step is to simply grab the bar. This exercise requires strength and there has to be a coordination in your moves.
44. Clap Pull-ups
Last, but not the least are the Clap pull-ups. The list of hardest exercises will be incomplete without this workout. Now, this move is all about strength demonstration. You would need the strength for lifting your body in the air and then you have to clap your hands in mid-air and then move down.
Just watching all these 44 hardest Calisthenics exercises will inspire you to try them out. However, it would not be easy in the beginning and you will have to adopt the step wise approach. You have to start with the basic calisthenics exercises. You would see that when you are regular with your Calisthenics workouts then you would be able to develop strength and try out the harder workouts. These Calisthenics exercises do seem impossible, but nothing is impossible in this world as long as you have the will to try and strive to achieve your goal.
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“Would you rather have the ability to boast of bench pressing 300 pounds or to do a one-arm pull-up? To me, pulling my entire body up with one arm is much more impressive. – Michael – Calisthenics Academy User”
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