Calisthenics

Incline Push-Up

Hands on a table, a worktop or a wall — the higher the hands, the easier. Body in one straight line, elbows at 45°, chest to the surface.

Knee Push-Up

Knees down, hands under the shoulders. Lower the chest as one piece, then press the floor away.

Plank Shoulder Tap

High plank. Tap one hand to the opposite shoulder without letting the hips rock. Brace the ribs down.

Hollow Hold

Lie on your back, press the lower back into the floor, lift the shoulders and legs a little. Ribs down, breathe shallow and steady.

Bodyweight Squat

Feet shoulder-width, toes slightly out. Sit back and down, knees following the toes, chest tall. Drive through the whole foot to stand.

Reverse Lunge

Step back, drop the back knee toward the floor, then push through the front foot to stand. Alternate legs each rep.

Glute Bridge

Heels close to the seat, drive the hips up until the body is one line. Squeeze at the top, lower slowly.

Wall Sit

Back flat on the wall, thighs toward parallel. Breathe — do not hold your breath.

Forearm Plank

Elbows under the shoulders, hips level with the shoulders, heels driving back. Squeeze the glutes and brace the abs.

Dead Bug

On your back, arms up and knees at 90°. Lower one arm and the opposite leg slowly, then swap. Keep the lower back flat.

Side Plank

Elbow under the shoulder, hips lifted. Hold one side, then the other. Stack the feet or stagger them for balance.

Superman Hold

Face down, lift the chest and legs a few inches. Reach long rather than high, and keep the neck neutral.

Push-Up

Full range from the floor. Elbows at 45°, ribs down, body rigid from heels to head.

Pike Push-Up

Hips high in an upside-down V, lower the crown toward the floor between the hands. This is the shoulder builder.

Diamond Push-Up

Hands close together under the chest. Keep the elbows brushing the ribs rather than flaring wide.

Plank Up-Down

From the forearms, press up to a high plank one arm at a time, then lower again. Keep the hips quiet.

Inverted Row

Under a sturdy table or a low bar, body straight, pull the chest to the edge. Squeeze the shoulder blades first.

Superman Pull

Face down, chest lifted, sweep the arms from overhead to the hips as if pulling yourself along the floor.

Reverse Snow Angel

Face down with the chest lifted, trace slow snow angels with the arms, thumbs up. Keep the hands off the floor.

Hollow Body Rock

Hold the hollow shape and rock gently from the shoulders to the hips. Stop before the back arches.

Split Squat

Long stance, back heel up, lower straight down, then drive up through the front foot. Change legs at halfway.

Bulgarian Split Squat

Back foot resting on a chair behind you. Slow down, strong up. Hold something for balance at first.

Single-Leg Glute Bridge

One foot planted, other knee hugged in. Push the hip up level — do not let it twist. Swap at halfway.

Calf Raise

Rise onto the balls of the feet slowly, pause at the top, lower under control. Add a step edge for extra range.

Tempo Push-Up

Three seconds down, one second at the bottom, press up. Count out loud if it helps keep the pace.

Archer Push-Up

Wide hands, bend one arm and shift toward it while the other stays almost straight. Alternate sides.

Wall Handstand Hold

Walk the feet up the wall, hands under the shoulders, ribs down. Push tall through the shoulders and breathe.

Assisted Pistol Squat

Hold a doorframe or a chair, sit down on one leg with the other leg reaching forward. Push through the whole foot to rise.

Skater Squat

Stand on one leg, other foot trailing behind. Lower under control, touch lightly if needed, then stand.

Single-Leg Calf Raise

One foot on a step, heel below the edge. Full range, slow lower. Swap at halfway.

Side Plank Reach

Side plank with the top arm reaching under the ribs and back up. Hips stay high the whole time.

Plank Walkout

From standing, hinge and walk the hands out to a high plank, then walk back. Keep the hips from sagging.

Hanging Knee Raise

Hang from a bar, shoulders active. Curl the knees to the chest without swinging, then lower slowly.

Reverse Crunch

On your back, knees bent, curl the pelvis toward the ribs and lower one vertebra at a time.

Decline Push-Up

Feet on a chair, hands on the floor. Keep the body in one line and go all the way down.

Pseudo Planche Push-Up

Hands by the hips, fingers turned out, lean forward so the shoulders pass the wrists, then press.

Wall Handstand Push-Up

Chest to the wall or back to the wall, lower until the head lightly touches, then press tall. Use a cushion in front of the wall.

Chair Dip

Hands on a stable chair behind you, elbows straight back. Lower to a comfortable depth and press up.

Pull-Up

Full hang to chin over the bar, no swinging. If you cannot yet, use a band or do slow negatives from the top.

Chin-Up

Palms toward you, pull the chest to the bar. Squeeze at the top for a beat before lowering.

Feet-Elevated Row

Under a low bar with the feet up on a chair. Body rigid, pull the chest to the bar and pause.

Tuck Front Lever Hold

Hang, then pull the knees up and lean back until the body is level. Straight arms, shoulders pulled down and back.

Burpee

Chest to the floor, jump the feet in, stand and reach. Keep the pace sustainable.