Learning calisthenics skills for maximum results, holistic health and fun.

calisthenics training program

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

Hey tribe! As you know the Team at Calisthenics Academy has been hard at work to bring together a brand new app – a gamified platform for skill-based training that will not only bring fun and a new dimension of motivation to your training – but all the more will take you on the journey to be healthier, stronger, leaner and more mobile with our calisthenics training program.

 

As we are getting ready to launch the app publicly, we are starting a blog series showcasing some of the features, answering all your questions and showing you why this new training is unlike anything else.

Today we want to talk about what moves you will be learning inside the app and how are they structured.

 

Note that the way training works is that you are working towards certain skills and they represent a specific level of strength, mobility and flexibility you achieve. But at the end, it’s just a more effective way to reach your goals of losing fat, building muscles and getting insanely strong.

And we have over 100 new moves you will be learning with the app all organised on a big map of movements. 

Before we go into that though – we just wanted to remind you that there is still time to snap a lifetime access deal. If you are interested in joining us in building an amazing product and have a lifetime access to current (over 100 moves) and ALL the future updates – check it out. If you buy today you will get access to beta and you will be considered a part of our team forever. 

Back to the moves!

“If you want to live a good life in your older years, start training now.”

Deconstructing the moves

As you know, we approach the movement from a very scientific point of view. Our team of coaches and physios deconstruct each move understanding what goes into it – what muscles, flexibility, mobility, strength, skill and then create a step by step path that can take anyone from zero to performing that move (we will talk about deconstruction in next blog post). 

We think about our physical potential as a journey- you start with simple moves, build the foundation, learn the basics, make sure your joints, your muscles and your tendons are ready to handle higher loads and more complex moves and once they are we lead you towards the harder and harder moves. 

Turning movement training into a game you can’t lose

Think about it as a map of treasures and quests – just this time the moves are the quests. The system carefully guides you through all those little important things through a personalised training plan. Step by step helping you unlock harder and harder moves.

Note that we are just getting started and even though we have over 100 new moves in the app the library will be growing as we go along as well as offered assessment and complexity of the app. 

Taking you safely from zero to advanced moves

 

So how do you safely take someone from zero to planche? muscle up? front levers? backflips? You lead them, constantly assessing where they are on those different attributes and adjusting training daily making sure that the progress is effective and safe. 

With our team, we created a whole map of moves – all interconnected where we map exactly what you need to develop to safely move forward. 

We also categorized the moves based on complexity ensuring that we keep the playfulness, feeling of constant progress and holistic approach to overall body development. 

Below is an outline of how the moves are divided and what moves you can expect to learn in current app. 

100 calisthenics moves you can start today

 

The moves you will be learning are divided into different categories.Just like in the game we have:

MAIN MISSIONS

“Main Missions are the main moves in gymnastic and calisthenics. They require lots of preparation and progressions and usually take a ong time to achieve

Main missions are divided into fundamentals and advanced. They are very important as a make a base for all the advanced moves.

Once you achieve the  fundamental moves you unlock harder & harder moves – so

Back Fundamental unlocks Back Lever and Bridges Progression,

Wall Handstand unlocks – Handstand Pushup and Free Standing HAndstand and so on…

The way system is structured is that not only it makes sure that you develop all the attributes that are prerequisites for a given move – keeping you safe. But also that every single day you are making effective progress towards your goal.  Once done with fundamentals that are obligatory you are able to choose what you want to be working on.

Some of the advanced moves that you will see in the app are

– Human Flag

– Back Lever

– Front Lever

– Handstand Walk

– Handstand Push-Up

-Handstand Press

– Bridge

– Sitting Press

– Planche

– Muscle Ups

– Ring Dips

… and more.

SIDE QUESTS

“Side quests are additional moves that still require progressions but they are not a core of your program. They are usually small and fun moves that help you develop strenght and skill”

Just like any move in our program – these moves also have prerequisties and are unlock as you go along.

Some of the side quests in our new app are:

– Cartwheel

– Backwards Roll

– Butterfly

– Elevated Bridge

– Headstand

-Freestanding Handstand Pushup

SINGLE MOVES (VARIATIONS + TRANSITIONS)

“Single moves don’t have progessions. They include everything from one off moves eg a corow, variations of particular exercises, to connecting two different exercises (transitions) to connecting multiple exercises – what we call flow”

Some of the single skills that you will be learning inside the app:

 

VARIATIONS

-Pushup Variations eg. Aztec Pushup, X Pushup, Superman Pushup, Decline One Arm Pushup,

– Cartwheel Variations 

– Pull Up Variations 

– Handstand Variations

 

TRANSITIONS: 

– Forward Roll to Handstand, Front Lever to Back Lever, Handstand to Planche, Handstand to Bridge etc

 

FLOW 

– Combining Handstand to Bridge to Walk Over etc

ONE OFF MOVES

– eg Crow, Knee Scale, Grapevine, Bear Walk, Pike Jump

We are opening moves library to experienced trainers to create a filled with creativity library of different moves you can be learning

As you can see, the structure is there to keep fun and light approach while helping you safely push boundaries, stay playful but at the same time effective in your training. 

READY TO GET ON TEH JOURNEY OF A LIFETIME?

See what our users are saying:

“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”

“Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”

“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”

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TODAY $97 ($399 AFTER)

7 Simple Tips & Tricks to Perfect Your One-Legged Squat with Momir Iseni

7 Simple Tips & Tricks to Perfect Your One-Legged Squat with Momir Iseni

with Momir Iseni

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!

The Challange: One-Legged Squat!

There’s certainly no shortage of articles and videos on how to’s for one-legged squats. The one-legged squat is a family of movements, with classic PISTOL SQUAT as the MOST BASIC.

What is a one-legged squat?

Before going into specific details that can greatly improve your performance in one-legged squats, let us have an overview about what is a one legged-squat.

Simply put, a one-legged squat is similar in performing a normal air squat but instead of using both of your legs to bring yourself down and push yourself up, you will only use one leg. This may appear pretty simple because you can do air squats perfectly fine.

But once you try performing the whole range of motion, it can be really challenging to do a squat with only one leg. Since one-legged squat can be a very challenging movement, do not feel pressured to perform one in full range motion right away. You can do it step-by-step by following this progression.

Perfect one-legged squats

According to CrossFit, you have to follow these steps to perform a perfect one-legged squats or the most basic, pistol squats.

1. Balance your own weight on the working leg while the non-working leg should be placed in front of your body.

2. Your standing leg hip should be able to descend backwards and downwards at the same time while pushing yourself down to a squat.

3. Aside from that, your standing leg hip should also descend lower than the knee.

4. Your standing leg knee should keep the straight alignment with your toes.

5. Make sure that your standing leg heel stays flat and grounded to the floor.

6. Keep the chest as high as possible.

7. You can use your arms to balance by positioning them parallel to the ground.

8. Most importantly, the non-working leg should NOT TOUCH the ground.

7 Simple Tips & Tricks to Perfect Your One-Legged Squat

Look ahead and down

Before you even start, fix your gaze to the spot in front of you. Ideally, it should be somewhere about sixty degrees down. By constantly holding this visual anchor, you will greatly enhance your stability.

“You don't have to lift the heaviest weights to be bad arse.”

Like many calisthenics athletes, Timo acknowledges that muscle gain simply isn’t the same as you might expect with weightlifting. However, you’ll experience many benefits that go above and beyond the physical appearance of your muscles.

He’s now working on unlocking and achieving the handstand push-up by his 44th birthday in June this year. “I’m 84% there now!”

Stand on it

Since the start of the first rep, you should actively push the ground with your standing feet as hard as possible. Try to visualize pushing the ground – the whole planet, even – away from you. Keep the sole of your foot slightly bent, like you’re trying to grab the ground with it.

Doing your squats barefoot, or in some thin- flat-sole shoes will be of great help here. Rep by rep, set by set, workout by workout, try to improve on that feeling of firmly pushing the ground away from you. The better you are at that, the more strength and power you’ll gain.

Tighten your core

This step is simultaneous with the previous two. As you inhale that 70% lung capacity of air, tighten your core. The inhaled air will be of great help in that. But don’t try to squeeze to tight. Try to find a delicate balance. In time you’ll see that somewhere in between – not too tight but then again not too loose – is the real sweet spot of optimum experience and performance. You should especially pay attention to the side abdominals – more on them soon

Push your thighs together

While you’re descending to the ground, try to keep your thighs close together. Don’t let your straight leg wander away sideways from your pushing leg. If you conscientiously keep them together, you’ll be tighter and more compact overall. One side note: the straight leg should be tight, but again not too tight – just enough to enable your full control of the movement..

Arms parallel to the floor

Like Perhaps you find yourself bent forward and your arms falling down in the bottom position of the one-legged squat. Try to implement a couple of cues:

1. First, from the beginning of the first rep, stand pushing your chest out and up. That will simultaneously push your shoulders back and arch your back in natural position. As you’re starting to descend, focus on keeping your chest up and keeping your arms parallel to the floor. Keep your arms tight, squeezing your triceps and forearms and keeping your fingers straight and firm.

2. Second, from the bottom position – as you’re pushing the Earth away from you – try to imagine vertical strings pulling at your hands, shoulders and the crown of your head. That’s right – just as if someone is pulling you straight up. Ridiculous as this may sound, you must try it to feel it working. Try to feel that your whole body is getting up in unison.

3. Now – on the way up – is the time to EXHALE. Try to not exhale the whole air – keeping some in the lungs while holding your core tight will ensure the stability during this phase. Then, before starting the next rep, refill again your lungs up to those 70%.

Control the vertical

Another thing that may pose a problem – it certainly was a problem for me – is the tendency to bend to the side and lose the balance in the bottom position and/or while standing up from the bottom. This usually is connected with straight leg going sideways (see #5). In order to fix this problem, you again need a little awareness. As you go down,

EVALUATE and feel your movement through space. Do you feel like you’re even slightly bent to one side? Is your straight leg “running away“ sideways from you? If that is the case, try to – from the beginning of the movement – bent only very slightly to the opposite side. This may feel awkward at first. You may feel that you’re bending out of balance, but you’ll see that you are in fact putting yourself in just the right balance. And this is the reason why I especially mentioned muscles of side abdominals. Controlling them will give you great stability.

Throughout the movement maintain complete awareness and focus.

Practice Improves Progress

Beyond basic information that is available almost everywhere, there are numerous hidden cues and steps that, when used properly, greatly enhance and improve one’s progress.

At the beginning of this article I mentioned how pistol squat is the most basic of one-legged squats. In articles to come, we’ll progressively delve into more and more difficult variations of it. Feel free to leave your comments, ask questions, and offer some advice and cues that you’ve found while progressing in one-legged squats.

“After a while I got so bored, I started looking for random exercises online.”

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“If I had known about calisthenics, and the awesome tricks you can learn…I’m sure I would have reached handstand push-ups and maybe even a human flag had I started back then.”

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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.”

How an overweight, busy dad took his life back

with Timo Vlot

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 Timo – Calisthenics Academy

Timo joined Calisthenics Academy shortly after the online platform was created, and his life-story is one of challenges, injuries and familial responsibility, being a husband and the father of an 8-year-old girl and a 4-year-old son.

“You don’t have to lift weights to be bad arse.”

From a fit kid to an overweight dad

Timo was active as a child, but playing field hockey for most of his life had wrecked his knees and ankles. He couldn’t play without braces, and the pain just killed any enjoyment he gained from the sport.

His life became more sedentary, full of self-indulgent living.

“I quickly gained weight. No longer was I the 50kg 17 year-old.”

“Soon I was the 85kg 39 year-old with two kids.”

“If I had known about calisthenics, and the awesome tricks you can learn…I’m sure I would have reached handstand push-ups and maybe even a human flag had I started back then.”

3 ways Timo has benefited from joining Calisthenics Academy

“While before joining Calisthenics Academy I had strength, I now have control”

Since starting, he’s retaken the introductory assessment, and although he’s progressed immensely, Timo realized that his form was off in some of the exercises.

“I reset that progression to allow better form and control, but I keep pushing and progressing in the other areas.”

“You don't have to lift the heaviest weights to be bad arse.”

Like many calisthenics athletes, Timo acknowledges that muscle gain simply isn’t the same as you might expect with weightlifting. However, you’ll experience many benefits that go above and beyond the physical appearance of your muscles.

He’s now working on unlocking and achieving the handstand push-up by his 44th birthday in June this year. “I’m 84% there now!”

“Take it slow, and listen to your body. Aches and pains are there for a reason”

He’s learning to pace himself and autoregulate his training.
This doesn’t come quite naturally to him yet, but calisthenics is the safest training method he’s found where he can push his body without hurting himself.

“I need to remember I’m not 18 anymore.”

“I’m also back at doing assisted single leg pistol squats. This time I am injury-free doing it, which I attribute to a longer progression cycle than the calisthenics book I was following.”

Losing weight to get his life back

It started with calorie control. After losing 15kg (33lbs), he changed his focus to “30-day challenges” every morning. It was an easy way to get moving again and see tangible progress from the get-go. “I was quickly hooked to these, and felt the need to increase my exercise time.”

“I joined the local gym and got given a very generic workout by the local PT. I followed this for a few weeks, adding weight pretty randomly to keep from getting bored.”

He developed strength, but not in any structured way. Six months later, and he needed a change.

“After a while I got so bored, I started looking for random exercises online.”

Take time to find the right exercise program for you

The first thing Timo found that worked for him was the book New Rules of Lifting Supercharged. “It was a godsend.”

Timo and his son with the Star Wars squad

Thanks to that book, he was able to play with his program, organize his workouts based on a menu of exercises and explore the concept of an evolving system.

But…something still wasn’t quite working for him.

Amazing as the book was, Timo’s body just wasn’t ready for the weightlifting program the book offered. It caused him some issues, mainly to his knees and ankles, which were a problem for him even when he was younger. He’d spent years completely inactive, and working out came as a shock to his system.

It was obvious that something was wrong and he need to adjust his approach.

“It was a godsend.”

Adjusting your approach

Weight-lifting was just too much for him at that point of his training. “My shoulders could not handle the weights I was carrying.” He could accomplish some spectacular weight-lifting moves, but they would put him out of action for several weeks afterwards.

He still finished the book’s program, but chose to move on and search for something else. He needed a program that would help him progress more safely, without triggering any old injuriess he might have hidden within his body.

“As you get older, your training needs to change and evolve.”

Down the path of calisthenics

He started with the book Complete Calisthenics. At that time, Calisthenics Academy had just published the first edition of the ebook, though the platform hadn’t gone live yet. Timo bought it too.

Timo Climbing Trees

 

The challenges Complete Calisthenics offered were interesting, the program was fun “but then I hit the single leg pistol squat (assisted) and my old knee issues flared up.”

This forced him to take yet another break from exercising, the injury being quite paralyzing.

It was right around the same time that the Calisthenics Academy web platform went live. Timo didn’t hesitate before signing up.

“Calisthenics Academy lets me be more focused on my goals.”

Timo found a program he enjoys and that pushes him a lot. As his body wasn’t fully recovered from his injury he started with maintenance workouts before he could officially get started on his own training program.

“I started slow. I set myself a goal of one session a week. Once that became easy, I slowly increased it.”

Making exercise and movement a habit

Having a family and two young children, finding the time to workout was quite a challenge. Timo tried working out after work, and even after his children had gone to sleep. It just didn’t cut it, though.

And so, he began waking up and working out earlier and earlier.

“I now love my 3:30[a.m.]—I know I’m crazy!—wake up workout.” Mad as it sounds, he claims that it gives him a moment of peace and quiet before the day’s true craziness begins.

“I started slow. I set myself a goal of one session a week. Once that became easy, I slowly increased it.”

“I can control my body much better than before, and am more confident about lifting things (like my kids in play) without a risk.”

Timo’s advice to anyone who is curious about calisthenics

“Go on, give it a try. Start slow and don’t set your goals too unrealistically. Try, and have fun!”

“Thanks to the program, I have managed to strengthen my knees and ankles, which were a problem for me when I was younger.”

A Little Reminder That Hard Work in Calisthenics Pays Off

A Little Reminder That Hard Work in Calisthenics Pays Off

For a lot of people pursuing  calisthenics, it’s a relatively solo endeavor. You’ve got the book open in your living room, garage, or some other area of your house, and you’re putting in the time to give your muscles a punishing workout Paul-Wade-style. While you might tap into the growing network of social media sites where you’ll find like-minded Convict Conditioning disciples, when you’re doing the actual workouts, you’re probably on your own.

That’s a lot like the solitary confinement Paul Wade endured while serving time in prison. And for the purists, that may suit them just fine day in and day out. But even Paul Wade wasn’t in solitary confinement for his entire 19 years in prison. He spent a lot of time locked up with a cellmate, including the ex-Navy Seal who taught him the basic principles for building supreme survival strength. And he gained a following of inmates who respected him, feared, him, and wanted to be like him because of this strength, endurance, and confidence and the ability to do hard work.

Being around like minded people is the kind of environment that fosters success. A lot of us need just a sliver of encouragement, hope, or head-nod from others to know we’re headed in the right direction, and that all the hard work will be worth it. In a traditional gym setting, you might have a personal trainer or at least a group of friends who are there to cheer you on, witness your transformation, and even inspire you to achieve your goals.

A good way to remind yourself of what’s possible is to tap into the growing number of videos posted by Convict Conditioning believers. It’s incredible to see what other people have been able to achieve through bodyweight training. Prepared to be amazed. Prepared to be inspired. And prepare to recommit yourself to the Convict Conditioning way. Take a look at this brief collection of Convict Conditioning fans who have paid their dues.

Just Another School Day at Convict Conditioning High

Inspired by Convict Conditioning, this high school wrestler mastered some of Paul Wade’s advanced moves and shows off his skills and abilities in this short video. He does push-ups weighted by a 20-plus pound chain. He does uneven handstand push-ups with one hand on the floor and one hand on a medicine ball. He climbs a rope with pure grip strength, and he muscles his way through a ton of parallel bar dips. And he doesn’t stop there. If a high school student can achieve this kind of success, so can you.

Bust Free of All Weakness in 9 Months

hard work

strenuous workout a step towards convict conditioning

Source: YouTube

When Francesco Vaccaro decided to pursue Convict Conditioning, he went all out for nine months to see how much muscle strength and endurance he could really achieve through bodyweight training exercises. Nine months might seem like a long time, but you have to remember it took Paul Wade years to master the advanced Big Six moves. So in the big picture of life, nine months is just a drop in the bucket. Check out what kind of badass muscle strength this guy was able to achieve with a nine-month commitment. And when it gets to the part where he’s doing handstand push-ups, check out the lady on the yoga mat fixated, mesmerized, and completely entranced by his superhuman strength.

Always in Training

hard work

Convict conditioning workout

Source: YouTube

Personal trainer Geoff Graue lives by this motto: “The game of life has no off-season.” In 15 years of training professional sports stars, college athletes, and people ready to step it up to lose weight and build muscle strength and endurance, he’s made it his mission to teach people how powerful bodyweight training can be. And he’s not the fat guy roaming around the gym telling people what to do. He’s the real deal. Check out his incredible muscle strength and coordination in this video, including the one-legged squat direct from Paul Wade’s Bible of bodyweight training.

Double the Muscle Strength

If you’re dedicated enough to go the distance in Convict Conditioning, you can move on to Convict Conditioning 2 to try and master the moves of brothers Al and Danny Kavaldo. These tattooed tough guys don’t just talk mean, they can back it up with real muscle strength earned one rep at a time through years or bodyweight training and conditioning. Wanna learn how to get strong enough to execute the human flag, make fingertip pushups look easy, or build bridge strength so powerful you could arch your back and take the weight of a full grown man? These guys will show you how it’s done.

Just a little reminder that hard work pays off. Stick with the program, be patient, and you’ll be on your way to busting free of all weakness and achieve supreme survival strength.

44 HARDEST Calisthenics Exercises of ALL TIMES

44 HARDEST Calisthenics Exercises of ALL TIMES

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

Try out these fun yet difficult exercises and take your Calisthenics skills to another level.

1. Handstand using two fingers

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

Source: Reddit

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.

3. Single arm pull up to handstand

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

Source: globalbodyweightraining

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.

5. Single-handed planche

Source: board.crossfit.com      

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

Source: basictrainingacademy

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

Source: Youtube

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

Source: Beastskills

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.

9.  Straddle planche clap push-ups

Source: Joshua Shriver

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

Source: Youtube

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

Source: ashotofadrenaline

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

Source: Youtube

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

Source:Youtube

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

Source: ashotofadrenaline.net

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

Source: Pinterest

This is one of the hardest abs exercises and only the experts can dare to try this out.

16. Tiger bend push-ups

Source: Youtube

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

Source: bodybuilding

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

Source: Youtube

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

Source: Youtube

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

Source: Youtube

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

Source: crossfitgnitesydney

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

Source: gmb.io

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.

 

23. Manna

Source: ashotofadrenaline.net

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

Source: Youtube

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

Source: datab.us

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

Source: bodybuilding

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

Source: gymnasticsrevolution

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

Source: Youtube

Human flag push-ups is also one of the hardest Calisthenics exercises because of the transitions involved.

29. Flying human flag oblique crunches

Source: Youtube

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

Source: peko-healthfitness

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

Source: instructables

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

Source: Youtube

The hand hops is all about incorporating the strength with the dancing moves.

33. Single arm handstand

Source: chrissalvato

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

Source:pinterest

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

Source: builtlean

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

Source: ashotofadrenaline

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

Source: Youtube

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

Source: Fanpop

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

Source: schoolofkai

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

Source: recordsetter

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

Source: Youtube

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

Source:Youtube

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

Source: antranik

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.

Are you ready to get started on your calisthenics journey?

Let’s DO THIS!

 

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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”

“Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”

“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”

 

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