Calisthenics Network 🌐

PULL & PUSH 🦍 12 Pull Ups + 20 Decline Push Ups 12 Chin Ups + 20 Dips 10 Explosive Australian Pull Ups + 10 Explosive Push Ups 15 Pike Push Ups + 15 Side Raises + 20 Bench Dips MAX Tuck Front Lever Hold + MAX Planche Lean Hold 4 sets/ 1 min rest between superset/ 3 min rest between switching superset 💪🏼💪🏼💪🏼 Perfectly balanced pull and push workout, where we have horizontal and vertical, pull and push movements, explosive movements, and static holds, where we target the whole upper body (posterior and anterior chain).

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The Best Way to Unlock Your Shoulders - Skin the Cats 😉💪🏼 🎥Credit: IG/striqfit Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

https://youtu.be/JM2UlBjahUw?si=idMnvx7W3vfSG1c8

Different Push Up Variations 😉💪🏼 🎥Credit: IG/stozfit Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

Our brother from Italy 🇮🇹🍝 needs our support 🙏🏼 he also offers coaching services (if you need a personal trainer just contact him) 💪🏼😎 https://www.instagram.com/zembifitblog?igsh=MWd3eGR3OXhxaGNreQ==

build your biceps at home 💪🏼💣 🎥Credit: IG/liamsthenics Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

5 mobility drills for better posture 🙏🏼🔱 🎥Credit: IG/phlcui Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

🏋️‍♂️ The Story of the Burpee — From Science to Sweat! Did you know the burpee wasn’t invented in a gym — but in a lab? 🤓 In 1939, an American physiologist named Royal H. Burpee created the burpee as part of a fitness test for the U.S. military. His goal wasn’t to torture you 😅 — he designed it to measure agility, coordination, and overall fitness quickly and effectively. Today, the burpee is a full-body powerhouse used in workouts worldwide — from CrossFit boxes to military boot camps — to build strength, endurance, and explosive power. 🔥 How to Do a Proper Burpee: 1. Start standing tall, feet shoulder-width apart. 2. Squat down and place your hands on the floor. 3. Kick your feet back into a plank position. 4. Drop your chest to the floor (push-up optional). 5. Jump your feet forward to your hands. 6. Explode up into a jump, reaching your arms overhead. Repeat — and feel the burn! 💪 ✅ Tips for Perfect Form: - Keep your core tight — avoid sagging in the plank. - Land softly when you jump. - Move with control; speed comes later. 💬 Why People Love (and Hate) Burpees: They’re brutal — but effective. In just a few reps, your heart rate skyrockets, your muscles fire up, and you get a full-body workout with no equipment needed. 🔥 Next time you drop down for a burpee, remember — you’re doing a move with 85 years of history! 💪 Do you love or hate burpees — and why?

the solution how to fix your dips ✅💪🏼 🎥Credit: IG/andrep.sw Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

Front Lever Workout 🔱😎 🎥Credit: IG/brett_giesking Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

💭 What does Calisthenics really lack? You’ve been training with your bodyweight. Push-ups, pull-ups, dips — you feel stronger, lighter, more in control. Then you hear someone say, “Bro, calisthenics can’t build legs.” Or, “You can’t grow big without weights.” And you start wondering… is that true? Let’s talk about it. ⚙️ 1. Progressive overload Yes, it’s harder to “add weight” when you’re lifting your body. But that’s what makes calisthenics smarter. Instead of chasing numbers, you chase mastery. You change the leverage, slow down the tempo, use harder variations, or add a vest. That’s real control — not just lifting heavier, but moving better. 🦵 2. Legs — the classic debate Bodyweight squats won’t blow up your quads, true. But your legs aren’t weak just because you don’t use a barbell. Sprints, pistol squats, jump squats, Nordic curls — all brutal when done right. And if you want to push further? Add a backpack or weighted vest. Problem solved. 💪 3. Isolation & aesthetics You might not be doing curls or lateral raises, but calisthenics sculpts your body in a natural, aesthetic way. Everything you build is functional — nothing is wasted. Still want detail? Resistance bands are your best friend. 🧠 4. Skill over ego Yes, the skills take time — but that’s the beauty. Calisthenics teaches patience, control, and awareness. When you hit your first muscle-up or handstand, you don’t just feel stronger — you feel capable. 🔥 So what does calisthenics really lack? Maybe weights. Maybe machines. But it gives you something they can’t: mastery of your own body. And once you master that, you can master anything. 💯

How to get visible ABS!!! 💪🏼🔪🔥 🎥Credit: IG/gennofit Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

Skin the Cat - a powerful gymnastics move that builds shoulder mobility, core strength, and body control. Hang from rings or a bar, rotate your body backward through the arms, then return to start. Perfect for improving shoulder stability and preparing for advanced ring skills. 💪 🎥Credit: IG/pushsam_ Control every phase — never drop through the rotation. 😉✅ Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

The best Muscle Up exercise ✅💪🏼 🎥Credit: IG/ian.barseagle Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

STOP doing countless pushups! ❌ 🎥Credit: IG/chris_calisth ✅ Instead, make them harder: - weighted pushups - parallette pushups - pseudo planche pushups ✅ Or build strength with other compound moves: - dips - pike pushups Pick a progression you can do with perfect form and stick with it for 6-8 weeks. Don’t be afraid to drop the reps initially, you will build strength & confidence with the new progression overtime! 💪🏼 Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

1 minute of Plank feels like 1 hour 😂💪🏼

Why you shouldn’t skip your abs? 🤔 🎥Credit: IG/augustburvil Your abs aren’t just for looks — they’re the foundation of everything you do. A strong core means better posture, more power in your workouts, and less back pain. It’s what keeps you stable, balanced, and moving with control. Train your abs not just to see them, but to feel stronger in everything you do. 💪🔥 Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

Here’s what we can learn from prison-style workouts... 🎥Credit: IG/maximilianmoves They use 3 training secrets most people miss out on which is causing their slow progress... 1. They involve the core in every move They don’t just “train abs.” Almost every push-up, squat, or pull-up involves the core from every angle... obliques, lower abs, upper abs, rotation. That’s why their midsections look carved out. 2. Endless Variations One push-up becomes 10 different push-ups. One squat becomes pistols, jumps, and split squats. Variations hit muscles from new angles and keep the body adapting. 3. Extreme Volume & Consistency They do hundreds of reps daily. What feels “easy” becomes brutal when you push that much volume, and that’s what forces their bodies to grow. You don’t need a gym or fancy equipment to get shredded. You need to master angles, variations, and volume... just like prisoners do. Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡

Tuck Planche Workout 📈💪🏼 🎥Credit: IG/mattbuttersthenics Save it for later & follow us for more. 📈 Stay strong, keep moving. 🫡