Get in shape

馃挭 Join the calisthenics movement and level up your skills

Get the free app on iPhone and Android.

馃搯 Recently Logged Workouts
...Aidan馃挭Calisthenics 18 hours ago

馃檪Recommended Routine

No notes.

1x10 reps Shoulder Band Warmup
1x8 reps Squat Sky Reaches
1x15 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
3x4 reps Scapular Pulls
3x6 reps Assisted Bodyweight Squat
2x15 secs Parallel Bar support
2x6 reps Romanian Deadlift
1x7 reps Romanian Deadlift
1x10 secs Parallel Bar support
2x7 reps Vertical Row
1x5 reps Incline Pushup
1x6 reps Incline Pushup
1x6 reps Vertical Row
1x7 reps Incline Pushup
1x10 secs Plank
1x8 reps Banded Pallof Press
1x6 reps Reverse Hyperextension
2x15 secs Plank
1x9 reps Banded Pallof Press
1x8 reps Reverse Hyperextension
1x10 reps Banded Pallof Press
1x9 reps Reverse Hyperextension
...Robert Sun馃挭Calisthenics a day ago

馃檪Recommended Routine

Access to gym equipment so able to level up a few exercises! Took extra time for setup and to familiarize myself with new exercises.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
1x6 reps L-sit Pull Up
3x8 reps Bulgarian Split Squats
2x7 reps L-sit Pull Up
3x8 reps Parallel Bar Dips
2x8 reps Banded Nordic Curl Negatives
3x8 reps Wide Row
1x6 reps Rings Wide Push Ups
2x8 reps Rings Wide Push Ups
1x8 reps Straight Hanging Leg Raises
3x12 reps Banded Pallof Press
3x12 reps Reverse Hyperextension
2x9 reps Straight Hanging Leg Raises
...P馃挭Calisthenics 2 days ago

馃檪Move: Phase 2

Could only do 30 seconds of bear crawl. Wrist couldn't take more. I guess it hasn't healed yet.

1x5 mins Wrist Mobility Exercises
1x10 reps Shoulder Shrug Circles
1x60 secs Plank
1x60 secs Reverse Plank
1x50 secs Hollow Hold
1x5 mins Frog Stance
2x8 reps Pushup
1x7 reps Pushup
3x8 reps Incline Row
3x8 reps Bodyweight Squat
1x1 mins Bear Crawl
1x60 secs Childs Pose
2x60 secs Childs Pose Lat Stretch
1x10 reps Wall Extensions
2x60 secs Chest Wall Stretch
2x60 secs Stair Calf Stretch
2x60 secs Hamstring Lunge Stretch
6x10 reps Front Scale Leg Lifts
1x1 reps Ido's Squat Routine
2x60 secs Hip Flexor Lunge Stretch
...AnonymousWorkout Activity 3 days ago

Recommended Routine

Purchase longer resistance bands, find a new incline for pushups, look into buying some parallel bars maybe

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x6 reps Arch Hangs
1x10 reps Bodyweight Squat
1x10 reps Single Legged Deadlift
2x20 secs Parallel Bar support
3x8 reps Scapular Pulls
3x8 reps Bodyweight Squat
2x25 secs Parallel Bar support
2x8 reps Single Legged Deadlift
1x8 reps Incline Row
3x8 reps Incline Pushup
1x6 reps Horizontal Row
1x7 reps Horizontal Row
3x30 secs Plank
3x12 reps Reverse Hyperextension
...AnonymousWorkout Activity 3 days ago

RR Skill Day

No notes.

1x30 secs Deadbug
1x10 reps Serratus Wall Slide
1x10 reps External Rotation
1x10 reps Trap-3 Raise
1x20 reps Wrist Mobility Exercises
1x3 mins Frog Stance
1x10 mins Stomach-to-wall Handstand Practice
1x3 reps Foot-supported L-sit
1x10 reps Shoulder Band Warmup
1x60 secs Shoulder Flexion Stretch
1x10 reps Banded Clam Shell
1x60 secs Hip Flexor Lunge Stretch
1x60 secs Shoulder Extension Stretch
1x60 secs Hamstring Lunge Stretch
...Tyler RunnelsWorkout Activity 3 days ago

RR Triplets - Onyx

No notes.

1x10 reps Shoulder Band Warmup
1x5 reps Squat Sky Reaches
1x10 reps Wrist Mobility Exercises
1x30 secs Hollow Hold
3x8 reps Scapular Pulls
3x8 reps Step-up
2x5 reps Negative Dips
1x8 reps Negative Dips
3x8 reps Romanian Deadlift
3x5 reps Horizontal Row
3x5 reps Pushup
...Jai Bee馃挭Calisthenics 4 days ago

Recommended Routine

Wasn't able to complete arch raises due to feeling like I would throw up from the pressure on my chest, need to find an alternative.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x10 reps Arch Hangs
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x30 secs Parallel Bar support
1x10 reps Assisted Bodyweight Squat
1x10 reps Romanian Deadlift
1x4 reps Negative Pull Ups
3x8 reps Beginner Shrimp Squats
2x5 reps Negative Pull Ups
3x6 reps Parallel Bar Dips
3x8 reps Banded Nordic Curl Negatives
3x8 reps Horizontal Row
3x8 reps Pushup
1x8 reps Pike Compressions
3x12 reps Knee Copenhagen Plank
1x12 reps Arch Body Hold
2x12 reps Pike Compressions
1x6 reps Arch Body Hold
...P馃挭Calisthenics 4 days ago

馃檪Move: Phase 2

- Everything felt better today - Still giving wrist a break, so skipped bear crawl. Will start again when wrist is 100%

1x5 mins Wrist Mobility Exercises
1x10 reps Shoulder Shrug Circles
1x60 secs Plank
1x60 secs Reverse Plank
1x60 secs Hollow Hold
1x5 mins Frog Stance
2x8 reps Pushup
1x5 reps Pushup
2x8 reps Incline Row
1x5 reps Incline Row
3x8 reps Bodyweight Squat
1x60 secs Childs Pose
2x60 secs Childs Pose Lat Stretch
1x10 reps Wall Extensions
2x60 secs Chest Wall Stretch
2x60 secs Stair Calf Stretch
2x60 secs Hamstring Lunge Stretch
6x10 reps Front Scale Leg Lifts
1x1 reps Ido's Squat Routine
2x60 secs Hip Flexor Lunge Stretch
...AnonymousWorkout Activity 4 days ago

Recommended Routine

No notes.

1x10 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x6 reps Scapular Pulls
3x1 reps Bodyweight Squat
2x8 reps Scapular Pulls
3x60 secs Parallel Bar support
3x8 reps Romanian Deadlift
3x8 reps Incline Row
3x5 reps Pushup
3x30 secs Plank
3x12 reps Banded Pallof Press
1x10 reps Reverse Hyperextension
1x8 reps Reverse Hyperextension
1x7 reps Reverse Hyperextension
...Robert Sun馃挭Calisthenics 5 days ago

馃檪Recommended Routine

Still working on a more confident 8 pullups. Everything else pretty solid. Next workout should be with gym equipment and some lvling up...

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
3x8 reps Pull Up
3x8 reps Split Squat
3x8 reps Parallel Bar Dips
3x8 reps Banded Nordic Curl Negatives
3x8 reps Horizontal Row
3x8 reps Diamond Pushup
3x12 reps Kneeling Ab Wheel Rollouts
3x12 reps Banded Pallof Press
3x12 reps Reverse Hyperextension
...P馃挭Calisthenics 5 days ago

Foam Roll Routine

No notes.

1x1 reps Quad
1x1 reps It Band
1x1 reps Tfl (hip)
1x1 reps Inner Thigh
1x1 reps Piriformis (butt)
1x1 reps Hamstring
1x1 reps Calf
1x1 reps Shin
1x1 reps Upper Back
1x1 reps Lat
1x1 reps Tricep
...Anonymous馃挭Calisthenics 5 days ago

Move: Phase 2

Taking it easy. APFT next week

1x5 mins Wrist Mobility Exercises
1x10 reps Shoulder Shrug Circles
1x30 secs Plank
1x30 secs Reverse Plank
1x30 secs Hollow Hold
3x8 reps Vertical Row
...Tyler Runnels馃挭Calisthenics 5 days ago

馃槃RR Triplets - Onyx

No notes.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x10 reps Wrist Mobility Exercises
1x30 secs Hollow Hold
3x8 reps Scapular Pulls
3x8 reps Step-up
2x5 reps Negative Dips
1x6 reps Negative Dips
3x8 reps Romanian Deadlift
3x5 reps Horizontal Row
3x5 reps Pushup
2x5 reps Ring Ab Rollouts
3x10 reps Banded Pallof Press
3x60 secs Reverse Hyperextension
1x10 reps Ring Ab Rollouts
...AnonymousWorkout Activity 5 days ago

Recommended Routine

Remember to purchase longer resistance bands for the next one, level up where you need to

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x25 secs Parallel Bar support
1x10 reps Assisted Bodyweight Squat
1x10 reps Romanian Deadlift
1x8 reps Scapular Pulls
3x8 reps Bodyweight Squat
1x7 reps Scapular Pulls
1x6 reps Scapular Pulls
2x10 secs Parallel Bar support
3x8 reps Single Legged Deadlift
1x15 secs Parallel Bar support
3x8 reps Incline Row
3x8 reps Incline Pushup
3x30 secs Plank
2x12 reps Reverse Hyperextension
1x10 reps Reverse Hyperextension
...Victor SeverydWorkout Activity 6 days ago

Recommended Routine

No notes.

3x8 reps Scapular Pulls
3x8 reps Bodyweight Squat
2x30 secs Parallel Bar support
3x8 reps Romanian Deadlift
1x20 secs Parallel Bar support
1x8 reps Incline Row
3x8 reps Pushup
2x7 reps Incline Row
...Jai Bee馃挭Calisthenics 6 days ago

Reddit: Starting to Stretch

No notes.

1x30 secs Shoulder Backbend
1x30 secs Spine Backbend
1x30 secs Rear Hand Clasp
1x30 secs Lying Cross
1x30 secs Wrist-biceps Stretch
1x30 secs One-leg Pike
1x30 secs Kneeling Lunge
1x30 secs Pancake
1x30 secs Butterfly
1x30 secs Calf Stretch
...Jai Bee馃挭Calisthenics 6 days ago

Recommended Routine

Switched from palloff press to hiked side planks, very challenging but felt good.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
1x10 reps Assisted Bodyweight Squat
1x10 reps Romanian Deadlift
2x4 reps Negative Pull Ups
3x8 reps Beginner Shrimp Squats
1x5 reps Negative Pull Ups
3x5 reps Parallel Bar Dips
1x5 reps Banded Nordic Curl Negatives
2x8 reps Banded Nordic Curl Negatives
2x8 reps Horizontal Row
3x8 reps Pushup
1x7 reps Horizontal Row
1x5 reps Pike Compressions
3x12 reps Knee Copenhagen Plank
3x12 reps Arch Body Hold
1x6 reps Pike Compressions
1x8 reps Pike Compressions
...P馃挭Calisthenics 6 days ago

Move: Phase 2

- First day of doing Phase 2 was fun! And hard! - Hollow hold is hard. Lots of work to do there. - Frog stance is insanely hard. Have a hard time imagining I'll be able to do it anytime soon. - Pushup form needs work. Have a tendency to lead with shoulders and sag hips on the way up. - Rows were too easy. Need to make them harder - Ido's squat routine is insanely hard! - Overall, had lots of fun. This phase should keep me entertained for a while.

1x5 mins Wrist Mobility Exercises
1x10 reps Shoulder Shrug Circles
1x60 secs Plank
1x45 secs Reverse Plank
1x60 secs Hollow Hold
1x5 mins Frog Stance
2x6 reps Pushup
1x8 reps Pushup
3x8 reps Incline Row
3x8 reps Assisted Bodyweight Squat
1x60 secs Childs Pose
2x60 secs Childs Pose Lat Stretch
1x10 reps Wall Extensions
2x60 secs Chest Wall Stretch
2x60 secs Stair Calf Stretch
2x60 secs Hamstring Lunge Stretch
6x10 reps Front Scale Leg Lifts
1x1 reps Ido's Squat Routine
2x60 secs Hip Flexor Lunge Stretch
...Jai Bee馃挭Calisthenics 6 days ago

Learn Warmups

No notes.

1x10 reps Shoulder Band Warmup
1x10 reps Arch Hangs
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
...Anonymous馃挭Calisthenics 6 days ago

馃檪Recommended Routine

No notes.

1x5 secs Parallel Bar support
1x6 reps Scapular Pulls
3x8 reps Assisted Bodyweight Squat
2x8 reps Scapular Pulls
3x60 secs Parallel Bar support
3x8 reps Romanian Deadlift
3x8 reps Incline Row
3x8 reps Incline Pushup
3x30 secs Plank
3x12 reps Banded Pallof Press
1x8 reps Reverse Hyperextension
2x12 reps Reverse Hyperextension
...AnonymousWorkout Activity 6 days ago

Recommended Routine

No notes.

1x12 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
3x6 reps Scapular Pulls
3x1 reps Bodyweight Squat
3x60 secs Parallel Bar support
3x8 reps Romanian Deadlift
2x8 reps Incline Row
3x5 reps Pushup
1x6 reps Incline Row
3x30 secs Plank
3x10 reps Banded Pallof Press
3x8 reps Reverse Hyperextension
...James Robertson馃挭Calisthenics 6 days ago

馃槓Recommended Routine

Need to get bands Need to advance from one leg deadlift Need to advance from wide rows

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x30 secs Parallel Bar support
1x10 reps Assisted Bodyweight Squat
2x5 reps Pull Up
3x8 reps Bulgarian Split Squats
1x6 reps Pull Up
3x8 reps Parallel Bar Dips
3x8 reps Single Legged Deadlift
3x8 reps Wide Row
3x8 reps Diamond Pushup
1x12 reps Tucked Hanging Leg Raises
...Robert Sun馃挭Calisthenics 6 days ago

馃槃Recommended Routine

Pullups a bit better. Ab wheel no longer any problem. Time to evaluate which reps to level up!

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
3x8 reps Pull Up
3x8 reps Split Squat
3x8 reps Parallel Bar Dips
3x8 reps Banded Nordic Curl Negatives
3x8 reps Horizontal Row
3x8 reps Diamond Pushup
3x12 reps Kneeling Ab Wheel Rollouts
3x12 reps Banded Pallof Press
3x12 reps Reverse Hyperextension
...Jai BeeWorkout Activity 7 days ago

Starting Stretching

No notes.

1x60 secs Shoulder Extension
1x60 secs Underarm Shoulder Stretch
1x60 secs Rear Hand Clasp
1x60 secs Bodyweight Squat
1x60 secs Standing Pike
1x60 secs Kneeling Lunge
1x60 secs Butterfly
1x60 secs Backbend
1x60 secs Lying Crossover
...Tyler RunnelsWorkout Activity 7 days ago

RR Triplets - Onyx

No notes.

1x10 reps Shoulder Band Warmup
1x5 reps Squat Sky Reaches
1x10 reps Wrist Mobility Exercises
1x30 secs Hollow Hold
3x7 reps Scapular Pulls
3x8 reps Step-up
3x30 secs Parallel Bar support
3x8 reps Romanian Deadlift
3x5 reps Horizontal Row
3x5 reps Pushup
...AnonymousWorkout Activity 7 days ago

Reddit: Starting to Stretch

No notes.

1x60 secs Shoulder Backbend
1x60 secs Spine Backbend
1x60 secs Rear Hand Clasp
1x60 secs Lying Cross
1x60 secs Wrist-biceps Stretch
1x60 secs One-leg Pike
1x60 secs Kneeling Lunge
1x60 secs Pancake
1x60 secs Butterfly
1x60 secs Calf Stretch
...Anonymous馃挭Calisthenics 7 days ago

馃槓Move: Phase 2

No notes.

1x5 mins Wrist Mobility Exercises
1x10 reps Shoulder Shrug Circles
1x60 secs Plank
1x60 secs Reverse Plank
1x60 secs Hollow Hold
3x8 reps Vertical Row
3x5 reps Beginner Shrimp Squats
1x2 mins Bear Crawl
...William OrtizWorkout Activity 8 days ago

Recommended Routine

No notes.

1x5 reps Shoulder Band Warmup
1x5 reps Squat Sky Reaches
1x10 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
1x10 reps Bodyweight Squat
2x3 reps Scapular Pulls
2x8 reps Bodyweight Squat
1x5 reps Scapular Pulls
1x5 reps Bodyweight Squat
3x25 secs Parallel Bar support
2x8 reps Romanian Deadlift
3x5 reps Vertical Row
3x5 reps Incline Pushup
3x20 secs Plank
...William OrtizWorkout Activity 8 days ago

Learn Warmups

No notes.

1x5 reps Shoulder Band Warmup
1x10 reps Arch Hangs
1x5 reps Squat Sky Reaches
1x10 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
...AnonymousWorkout Activity 8 days ago

Recommended Routine

No notes.

1x15 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
2x6 reps Scapular Pulls
3x1 reps Bodyweight Squat
1x5 reps Scapular Pulls
1x60 secs Parallel Bar support
2x8 reps Romanian Deadlift
1x50 secs Parallel Bar support
1x5 reps Romanian Deadlift
1x55 secs Parallel Bar support
3x8 reps Incline Row
3x8 reps Incline Pushup
3x30 secs Plank
3x8 reps Banded Pallof Press
3x8 reps Reverse Hyperextension
...Robert Sun馃挭Calisthenics 9 days ago

馃檪Recommended Routine

Still recovering but pushed for 8 pullups (only got it on first set)

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
1x8 reps Pull Up
3x8 reps Split Squat
2x7 reps Pull Up
3x8 reps Parallel Bar Dips
3x8 reps Banded Nordic Curl Negatives
3x8 reps Horizontal Row
3x8 reps Diamond Pushup
3x12 reps Kneeling Ab Wheel Rollouts
3x12 reps Banded Pallof Press
3x12 reps Reverse Hyperextension
...Jai Bee馃挭Calisthenics 9 days ago

馃檪Recommended Routine

Ring Palloff press feels too easy, I have to be doing it wrong. Going to go back to doing side planks until I figure out an alternative. Did 3x4 Wide Grip Pullup negatives, felt really good. Need to do more arch hangs.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x10 reps Arch Hangs
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x30 secs Parallel Bar support
1x10 reps Assisted Bodyweight Squat
1x10 reps Romanian Deadlift
3x4 reps Negative Pull Ups
3x8 reps Beginner Shrimp Squats
3x5 reps Parallel Bar Dips
3x8 reps Single Legged Deadlift
2x8 reps Horizontal Row
2x8 reps Pushup
1x7 reps Horizontal Row
1x7 reps Pushup
2x6 reps Pike Compressions
3x12 reps Ring Pallof Press
1x12 reps Arch Raises
2x12 reps Arch Body Hold
1x12 reps Pike Compressions
...P馃挭Calisthenics 9 days ago

馃槃Move: Phase 1

- Done with Phase 1, woo! - Excited to start phase 2 in a couple days. - Everything felt pretty good today, except wrist hurt again during bear crawls.

1x5 mins Wrist Mobility Exercises
3x10 reps Scapular Shrugs
3x10 reps Scapular Rows
1x60 secs Plank
1x60 secs Reverse Plank
1x2 mins Bear Crawl
3x30 secs Sitting Squat
1x60 secs Childs Pose
2x60 secs Childs Pose Lat Stretch
1x10 reps Wall Extensions
2x60 secs Chest Wall Stretch
2x60 secs Stair Calf Stretch
2x60 secs Hamstring Lunge Stretch
6x10 reps Front Scale Leg Lifts
2x60 secs Hip Flexor Lunge Stretch
...AnonymousWorkout Activity 10 days ago

Recommended Routine

No notes.

1x15 reps Wrist Mobility Exercises
1x5 secs Dead Bugs
3x6 reps Scapular Pulls
1x8 reps Bodyweight Squat
2x1 reps Bodyweight Squat
3x50 secs Parallel Bar support
3x8 reps Romanian Deadlift
2x6 reps Incline Row
3x8 reps Incline Pushup
1x5 reps Incline Row
3x30 secs Plank
3x8 reps Reverse Hyperextension
...Pietro OttiniWorkout Activity 10 days ago

Recommended Routine

No notes.

...Anonymous馃挭Calisthenics 10 days ago

馃檪Move: Phase 1

No notes.

1x5 mins Wrist Mobility Exercises
3x10 reps Scapular Shrugs
3x10 reps Scapular Rows
1x60 secs Plank
1x60 secs Reverse Plank
1x2 mins Bear Crawl
3x30 secs Sitting Squat
...Robert Sun馃挭Calisthenics 11 days ago

馃檪11th Recommended Routine

Had to skip a day due to being sick. Still sick but a little better today. Able to be consistent on the reps

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
3x7 reps Pull Up
3x8 reps Split Squat
3x8 reps Parallel Bar Dips
3x8 reps Banded Nordic Curl Negatives
3x8 reps Horizontal Row
3x8 reps Diamond Pushup
3x12 reps Kneeling Ab Wheel Rollouts
3x12 reps Banded Pallof Press
3x12 reps Reverse Hyperextension
...redundansWorkout Activity 11 days ago

Recommended Routine

P氓 gymet!

3x8 reps Pull Up
3x8 reps Bodyweight Squat
3x8 reps Negative Dips
3x8 reps Romanian Deadlift
1x8 reps Vertical Row
1x8 reps Diamond Pushup
2x8 reps Horizontal Row
2x8 reps Pushup
3x12 reps Kneeling Ab Wheel Rollouts
3x12 reps Banded Pallof Press
1x12 reps Arch Raises
...Jai Bee馃挭Calisthenics 11 days ago

馃槃Reddit: Starting to Stretch

No notes.

1x30 secs Spine Backbend
1x30 secs Shoulder Backbend
1x30 secs Rear Hand Clasp
1x30 secs Lying Cross
1x30 secs Wrist-biceps Stretch
1x30 secs One-leg Pike
1x30 secs Kneeling Lunge
1x30 secs Pancake
1x30 secs Butterfly
1x30 secs Calf Stretch
...Jai BeeWorkout Activity 11 days ago

Recommended Routine

Moved up from negative dips to positive dips, felt really good. Second time attempting ring palloff press, still not sure if I鈥檓 doing it correctly, might try side planks with a hiker leg. I always feel like I鈥檓 going to throw up when doing arch raises, need to find a way to do hyperextensions.

1x10 reps Shoulder Band Warmup
1x5 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
1x3 reps Negative Pull Ups
1x5 reps Intermediate Shrimp Squats
2x5 reps Negative Pull Ups
1x6 reps Beginner Shrimp Squats
1x5 reps Beginner Shrimp Squats
3x4 reps Parallel Bar Dips
3x6 reps Single Legged Deadlift
2x8 reps Horizontal Row
3x8 reps Pushup
1x7 reps Horizontal Row
3x8 reps Pike Compressions
2x8 reps Ring Pallof Press
1x10 reps Ring Pallof Press
1x10 reps Assisted Bodyweight Squat
1x10 reps Romanian Deadlift
1x8 reps Reverse Hyperextension
2x12 reps Arch Raises
...P馃挭Calisthenics 11 days ago

馃槃Move: Phase 1

- Wrist is still sore. Felt it on the bear crawls - Everything else felt good. Planks were both pretty easy today - Excited to be almost done with Phase 1!

1x5 mins Wrist Mobility Exercises
3x10 reps Scapular Shrugs
3x10 reps Scapular Rows
1x60 secs Plank
1x60 secs Reverse Plank
1x2 mins Bear Crawl
3x30 secs Sitting Squat
1x60 secs Childs Pose
2x60 secs Childs Pose Lat Stretch
1x10 reps Wall Extensions
2x60 secs Chest Wall Stretch
2x60 secs Stair Calf Stretch
2x60 secs Hamstring Lunge Stretch
6x10 reps Front Scale Leg Lifts
2x60 secs Hip Flexor Lunge Stretch
...P馃挭Calisthenics 12 days ago

馃槓Reddit: Starting to Stretch

Wrist is still pretty sore, so skipped the wrist/bicep stretch.

1x60 secs Shoulder Backbend
1x60 secs Spine Backbend
1x60 secs Rear Hand Clasp
1x60 secs Lying Cross
1x60 secs One-leg Pike
1x60 secs Kneeling Lunge
1x60 secs Pancake
1x60 secs Butterfly
1x60 secs Calf Stretch
...Patrick DouglasWorkout Activity 12 days ago

Recommended Routine

No notes.

1x8 reps Shoulder Band Warmup
1x10 reps Wrist Mobility Exercises
1x8 reps Squat Sky Reaches
1x30 secs Dead Bugs
3x5 reps Scapular Pulls
3x8 reps Assisted Bodyweight Squat
3x30 secs Parallel Bar support
3x8 reps Romanian Deadlift
3x8 reps Vertical Row
3x8 reps Wall Pushup
3x30 secs Plank
3x8 reps Banded Pallof Press
3x8 reps Reverse Hyperextension
...AnonymousWorkout Activity 12 days ago

Recommended Routine

No notes.

1x10 reps Wrist Mobility Exercises
3x6 reps Scapular Pulls
3x5 reps Bodyweight Squat
1x60 secs Parallel Bar support
3x8 reps Romanian Deadlift
1x45 secs Parallel Bar support
1x50 secs Parallel Bar support
3x6 reps Incline Row
3x8 reps Incline Pushup
3x30 secs Plank
3x8 reps Reverse Hyperextension
...Anonymous馃挭Calisthenics 12 days ago

Move: Phase 1

No notes.

1x5 mins Wrist Mobility Exercises
3x10 reps Scapular Shrugs
3x10 reps Scapular Rows
1x60 secs Plank
1x60 secs Reverse Plank
1x2 mins Bear Crawl
3x30 secs Sitting Squat
...Anonymous馃挭Calisthenics 12 days ago

Move: Phase 1

No notes.

1x5 mins Wrist Mobility Exercises
3x10 reps Scapular Shrugs
3x10 reps Scapular Rows
1x60 secs Plank
1x60 secs Reverse Plank
1x2 mins Bear Crawl
3x30 secs Sitting Squat
1x60 secs Childs Pose
2x60 secs Childs Pose Lat Stretch
1x10 reps Wall Extensions
2x60 secs Chest Wall Stretch
2x60 secs Stair Calf Stretch
2x60 secs Hamstring Lunge Stretch
6x10 reps Front Scale Leg Lifts
2x60 secs Hip Flexor Lunge Stretch
...Oceana馃挭Calisthenics 13 days ago

Recommended Routine

Only had time for a bit...will redo later, hopefully.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x7 reps Arch Hangs
1x30 secs Parallel Bar support
2x7 reps Beginner Shrimp Squats
1x7 reps Single Legged Deadlift
1x7 reps Scapular Pulls
...redundansWorkout Activity 13 days ago

Recommended Routine

Helt ok f枚r att vara 09 p氓 morgonen.

1x10 reps Shoulder Band Warmup
1x8 reps Squat Sky Reaches
1x30 secs Dead Bugs
3x8 reps Pull Up
3x8 reps Split Squat
3x8 reps Negative Dips
3x8 reps Single Legged Deadlift
3x8 reps Vertical Row
3x8 reps Pushup
3x12 reps Kneeling Ab Wheel Rollouts
3x12 reps Banded Pallof Press
...P馃挭Calisthenics 14 days ago

馃檪Move: Phase 1

- Wrist has been sore since stretching on Saturday. Took a few days off. Still sore today, but decided to try. It felt fine except got pretty sore during bear crawls

...Robert Sun馃挭Calisthenics 14 days ago

馃槓10th Recommended Routine

At parents visiting so made do with what was available. Caught a cold so definitely lower energy but still able to squeeze out most reps without pushing myself too hard. Will start increasing difficulty again when feeling better. Able to finally do squat sky reaches continously on both sides without taking a break from the squat.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
1x30 secs Parallel Bar support
2x7 reps Pull Up
3x8 reps Split Squat
1x6 reps Pull Up
3x8 reps Parallel Bar Dips
3x8 reps Banded Nordic Curl Negatives
3x8 reps Horizontal Row
3x8 reps Diamond Pushup
3x12 reps Kneeling Ab Wheel Rollouts
3x12 reps Banded Pallof Press
3x12 reps Reverse Hyperextension
...Anonymous馃挭Calisthenics 14 days ago

馃檪Recommended Routine

No notes.

1x10 reps Wrist Mobility Exercises
3x5 reps Scapular Pulls
3x8 reps Assisted Bodyweight Squat
2x35 secs Parallel Bar support
3x8 reps Romanian Deadlift
1x60 secs Parallel Bar support
3x3 reps Incline Row
3x8 reps Incline Pushup
3x30 secs Plank
3x8 reps Reverse Hyperextension
...P馃挭Calisthenics 14 days ago

馃檪Foam Roll

No notes.

...redundans馃挭Calisthenics 14 days ago

馃檪Recommended Routine

脜ter igen v氓gar jag inte g枚ra rygg枚vingen.

3x8 reps Pull Up
3x8 reps Bodyweight Squat
3x8 reps Negative Dips
3x8 reps Romanian Deadlift
3x8 reps Vertical Row
3x8 reps Pushup
3x12 reps Kneeling Ab Wheel Rollouts
3x12 reps Banded Pallof Press
...Tyler Runnels馃挭Calisthenics 15 days ago

Recommended Routine

No notes.

1x5 reps Shoulder Band Warmup
1x5 reps Squat Sky Reaches
1x10 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
3x5 reps Horizontal Row
3x5 reps Diamond Pushup
1x5 reps Negative Pull Ups
2x8 reps Step-up
3x5 reps Scapular Pulls
2x5 reps Negative Dips
1x8 reps Romanian Deadlift
...Oceana馃挭Calisthenics 15 days ago

馃檪Recommended Routine

8 lb dumbbells for RDLs Added physioball stirs on knees as substitute for anti-extenstion level 1 plank. (Found a core progression by Athlean-X on YouTube I like to work up to ab rollouts and beyond.) Beyond 30s plank, not yet ready for ab rollouts.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x20 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x30 secs Parallel Bar support
4x5 reps Beginner Shrimp Squats
4x5 reps Single Legged Deadlift
3x5 reps Scapular Pulls
3x35 secs Parallel Bar support
3x5 reps Incline Row
3x7 reps Pushup
3x30 secs Plank
3x10 reps Banded Pallof Press
3x10 reps Reverse Hyperextension
1x5 reps Arch Hangs
...Anonymous馃挭Calisthenics 15 days ago

Recommended Routine

No notes.

1x10 reps Shoulder Band Warmup
1x10 reps Squat Sky Reaches
1x10 reps Wrist Mobility Exercises
1x30 secs Dead Bugs
1x10 reps Arch Hangs
3x6 reps Scapular Pulls
3x8 reps Split Squat
3x35 secs Parallel Bar support
3x4 reps Beginner Harop Curl
3x7 reps Incline Row
3x5 reps Pushup
1x3 reps Tucked Hanging Leg Raises
1x6 reps Knee Copenhagen Plank
1x4 reps Tucked Hanging Leg Raises
1x12 reps Knee Copenhagen Plank
1x12 reps Arch Body Hold
馃敟 Streaks

Workout once in 3 days to keep your streak.

馃弲 30 Day Leaderboard