Bodyweight Exercises
Master bodyweight training with progressive exercise progressions from absolute beginner to advanced calisthenics. No equipment needed — train anywhere with just your body.
Usage
Specify the movement pattern or muscle group you want to train and your current ability level. The guide provides the right progression level with form cues, rep schemes, and the path to more advanced variations.
Parameters
- Movement: Push, Pull, Squat, Hinge, Core, or Full body
- Level: Can't do a single rep, Beginner, Intermediate, or Advanced
- Goal: Strength, Muscle, Endurance, or Skill (handstands, muscle-ups, etc.)
- Equipment: None, Pull-up bar, Dip bars, or Rings
Examples
- Push-Up Progression: From wall push-ups through incline, knee, full, diamond, archer, and one-arm push-ups — with the exact rep count to hit before progressing to the next level.
- First Pull-Up Journey: Step-by-step program from dead hangs through negatives, band-assisted, and chin-ups to your first strict pull-up, typically achievable in 6-12 weeks.
- Pistol Squat Development: Progression from assisted squats through box pistols, counterbalance pistols, and full pistol squats with ankle mobility and balance drills.
- Handstand Practice: Structured approach from wall walks to kick-ups to wall holds to freestanding handstand, with balance drills, bail techniques, and wrist preparation.
Guidelines
- Each exercise has a clear progression chain from easiest to hardest variation
- Progression criteria are specific: "move up when you can do 3 sets of 8 with good form"
- Form cues focus on the most common mistakes for each variation
- Regression options are always available — no shame in making exercises easier
- Programming integrates exercises into balanced routines (push/pull/legs)
- Tempo manipulation adds difficulty without new exercises (slow eccentrics, pauses)
- Straight-arm and bent-arm strength are trained separately for calisthenics skills
- Warm-up sequences prepare joints specifically for the movements being trained