Last updated on February 8th, 2022 at 06:24 pm

As I write this I’m getting tons and tons of emails and messages about the best way to workout from home (with limited or no equipment).

That’s because gyms are closing and people are scared to leave their house (rightly so) due to the COVID-19 virus we’re all dealing with.

So initially I thought of writing a quick article compiling all of our workout routines that can be done from home, BUT THEN, I figured this is a perfect time to write THE Ultimate Calisthenics Workout Routine.

Or, for those of you who are all about “bodyweight training” we can call it that as well: The Ultimate Bodyweight Workout!

I imagined a thundering announcement coming to a pause to, much less dramatically, announce a secondary title.

This is awesome because now it’s not just a stand-in for COVID-19 training, but also something that we can continue to utilize long after this passes and all the gyms are open again.

So first and foremost I want to talk a little bit about what we’re going to accomplish while building our Ultimate Calisthenics Workout Routine:

• Learn how to scale up and work our way to advanced movements.
  • We’re going to look at options for buying home equipment that could potentially convert us into full-time-calisthenics-trainers (or full-time-from-home-trainers?…you get it…)
• Share tons of workout routines from the site to have a compilation of calisthenics workouts to choose from if we want to step outside the one we will build.
  • Share tons of resources from the site that involve mixed martial arts training to pair with our calisthenics training.
  • Share tons of resources from the site that involve running and other types of training to pair with our calisthenics training.
• Take a deep dive into our diet and nutrition to pair with our new calisthenics programming.
  • Talk about bulking and cutting, and why a leaner/cut physique generally pairs better with calisthenics.
• AND FINALLY: We’re going to build The Ultimate Calisthenics Workout which will consist of FIVE Levels of Programming to work our way up to our advanced movements.
• And, anything else I’m missing (which usually happens).

So grab a coffee, a Monster Ultra, or an earl grey tea, and sit back and enjoy the read while you prepare your own Ultimate Calisthenics Workout.

For those of you who are looking to skip the reading and jump right into it, here are some alternatives programs members can immediately start utilizing:

• The Robin to Nightwing Mega Path inside The Academy
• The Kakarot to Goku Mega Path inside The Academy
• The Bruce Banner to Hulk Mega Path inside The Academy
• The In-Home Workout Path inside The Academy
• The Bodyweight Book Superhero Program (Now Free inside The Academy)

Alright, alright, but that’s enough. 

Now I’m forcing you to read before I share anymore links!

Getting Started With Calisthenics and Scaling Up (and Down)

First things first: we need to work on the basics and talk about some fundamentals.

Even when we break down our Ultimate Workout Routine into Five Different Levels we still may need to make some individual changes.

If you haven’t realized yet, not everyone is the same.

You may very well have to scale certain movements up or down to adhere to your specific needs, while someone else may need to do that for a completely different movement.

For example: I may have to scale some endurance work down a bit, while adding in push ups, while someone else may have to scale push ups to knee push ups and potentially even scale up the intensity and endurance work.

But the examples are endless, so let’s get started.

The first thing I want to do in this section is share some resources that will help you get started:

• How To Get Better At Pull-Ups, Pushups, Dips, Squats and Calisthenics
• Pull-Up Alternatives: How to Get Better at Pull-Ups With or Without Equipment

Right off the bat you’ll find that the pull-up alternatives are likely also the best way to scale them.

But we’ll dive into some more scaling here as well for you as well in a minute.

First we should probably talk about the fact that you may not have a pull-up bar…or ANY equipment at all for that matter.

This article breaks down The Top Eight Inexpensive Options For Your Home Gym.

I definitely suggest giving it a read if you’re considering training from home on a more full-time basis.

That being said, there are actually a handful that I suggest strictly if you’re going to be working with calisthenics more!

And being that this is The Ultimate Calisthenics Workout, we’ll go over those now…

Recommended Calisthenics Tools and Equipment

We already covered ways you can do pull-ups if you DO NOT have a pull-up bar (see the above link that includes the words “without equipment”), but pull-ups are one of the foundational movements for us when it comes to our Ultimate Calisthenics Workout.

So we kind of want to do them right…

Here are THREE of my go-to options for pull-ups bars and stations (all of which I have owned and utilized myself):

• The Doorway Pull-Up Bar
  • This is probably the easiest option.  I used this one for a while before deciding to upgrade, but once you upgrade you’ll never want to use a doorway bar again, so the choice is yours!  If you’re just going to be using calisthenics every once in a while from home, this is a decent choice.
• The Pull-Up Bar and Dip Station
  • This is the one I currently have at my new place in Florida.  I love it. Pull-ups, dips, hanging leg/knee raises, scaled push ups…you name it..you can do it!  I pair this with a bike and some of the other suggestions I’ll make and I’m usually good-to-go on all things home-based workout.
• Mounted Pull-Up Bar
  • I had this one in my garage back in New York and it was definitely the best solo-pull-up-bar option.  I also had a garage gym, so utilizing the mounted bar was ideal because I’d also toss some rings on it and use it safely for other things as well.

And, here are some other tools I recommend considering for your Ultimate Calisthenics Workout (again, all of which I own and utilize):

• Gymnastic Rings
• Jump Rope
• or Speed Rope (my preference)
• Weighted Vest
• Paralettes
  • Option One | Metal – I downsized (although not by a dramatic size at all) to these for Florida and I really like them, although I do think I prefer the wood ones below.
  • Option Two | Wood – These are a big larger but I just feel cooler when I’m using the wood finish, yah know?

Each of these tools will help you scale up your calisthenics workout (and in some cases even help you scale down; Ex: Ring Rows are very easy to scale and use as an alternative).

Which [finally] brings us to scaling…

Scaling Movements (A Brief Overview)

Basic Movement Scaling (Level One)

Pull Ups: Please refer to this article.

Push-Ups: Knee Push Ups or Pause Push Ups

Air Squats: Higher Air Squats (not fully parallel) or Chair/Bench Sit and Stand

Dips: Bench/Chair/Stair Dips

Planks: Plank on Knees

Sit Ups: Crunches or V-Ups

Lunges: Higher Lunges (don’t go down so far!)

Box Jumps or/or Step Ups: Scale Box Jumps to Step Ups and scale step ups by lowering the box height

Inchworm: Start with your hands further out and stand up sooner.

Burpees: Slow it down. Go down. Stand up. Simplify it.

Advanced Movement Scaling (Level Two and Three):

Wall Climbs: Scale w/ inchworms.

Muscle Ups: Scale w/ Banded, Jumping or Assisted Muscle Ups, or utilize Chest to Bar Pull Ups and Dips

Handstand Push Ups: Scale w/ Pike Push Ups or Handstand Negatives

Pistol Squats: Scale w/ Banded, Assisted, or Negative Pistol, or Pistol Squat to a Box/Ball/Bench/Chair

L-Sit Hold: Start from a hang instead and with your knees up and gradually work towards straightening them

Hanging Leg Raises: Scale with Knee Raises and/or non-hang (on forearms w/ assist)

Super Advanced Movements (will not show up in the workout, but are nice to know how to improve):

Planche: Scale to Leaning Forward Push Ups and Leaning Forward Holds

One Arm Pull Ups: Scale w/ Basic Pull-Ups, One Arm Negatives, Assisted One Arm Pull Ups, or by holding your wrist with your other arm during the movement (also advanced)

Front Lever: Start with your legs fully tucked into your chest and slowly work towards straightening them (similar to scaling for L-Sit).

Human Flag: Scale first and foremost with plenty of pull-ups and handstand push-ups.  From there scale with Double Bent-Knee Flags, Single Bent-Knee Flags, and Vertical Flag Holds.

Alternative Workout Options [from SHJ]

Next on our list is some alternative workout options from our Workout Database.

As you know, I will be making this Ultimate Calisthenics Workout built around 5 increasing levels, BUT, that doesn’t mean having extra resources isn’t better.

These will help you switch up your routine, skim through tons of options to find what’s best for you, and also motivate you to train like some of your favorite celebrities and characters.

Another great reason for including these resources is the fact that I’ll also be giving some mixed martial arts resources that can easily be added to your regime.

That, and the fact that many of these workouts can be pulled apart and added within our Ultimate Calisthenics Workout once you kind of get the feel for it and begin getting more comfortable with making some changes (and adapting to your training level).

Let’s start with my favorite calisthenics based celebrity and character workouts…

Please note that we have well over 500 workouts in our Workout Database which means there are TONS of other options there, it will just take some searching (hence the reason for sharing this great list of resources).  That also goes for each category.  There may very well be more options, but I will do my best to list THE BEST options, while diversifying it to be useful for every member of The SHJ Army.

Celebrity Calisthenics Workouts

• Jason Statham Workout Routine and Diet Plan
• Stephen Amell Workout Routine and Diet Plan (Version One)
• Ian Somerhalder Workout Routine and Diet Plan
• Liam Hemsworth Workout Routine and Diet Plan
• James Franco Workout Routine and Diet Plan (Beginner Friendly)
• Mark Consuelos Workout Routine and Diet Plan (One of my favorites)
• Megan Fox Workout Routine and Diet Plan (Beginner Friendly + Circuits)
• Charlie Hunnam Workout Routine and Diet Plan
• Jet Li Workout Routine and Diet Plan (Great Resource for Calisthenics & Mixed Martial Arts)
• *NEW Arnold Schwarzenegger “Stay At Home” Workout and Diet Plan
• *NEW Mike Tyson Calisthenic Workout and Diet Plan

Character Inspired Calisthenics Workouts

• SHIELD / DEO Beginner Workout (Beginner Friendly)
• Ryu Hayabusa Workout Routine
• Yoda Workout Routine (Very Unique and Fun)
• Arsenal Workout Routine
• Black Canary Workout (Additional Gymnastic Training + Core)
• Nightrunner Workout Routine (Parkour and Bodyweight Training)
• Aang Workout Routine
• Nightwing Workout Routine (Includes Weights but can be Scaled)
• NEW* Nightcrawler Workout Routine
• NEW* Assassin’s Creed Workout Routine
• NEW* Puck Workout Routine

Mixed Martial Arts Routines

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Frank Grillo Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan

10 Minute Or Less Calisthenics Options

• Plank and Jump
• Climbing to a Tight Core
• Battle Ropes
• Death by Burpees
• 30 Second Bodyweight Circuit
• Burpee Circuit 2
• Sprints and Bodyweight
• The Heavybag Routine

Character Inspired Calisthenics Circuits + Video Guides

• Punisher Inspired Calisthenics Circuit + Video Guide
• Nightwing Inspired Calisthenics Circuit + Video Guide
• Goku Inspired Calisthenics Circuit + Video Guide
• Spider-Man Inspired Calisthenics Circuit + Video Guide
• Green Arrow Inspired Calisthenics Circuit + Video Guide
• Naruto Inspired Calisthenics Circuit + Video Guide
• NEW* Baki Inspired Calisthenics Circuit + Video Guide

Running Based Celebrity and Character Workouts

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan

I believe nothing further has to be said about this incredible section…let’s move onto the next.

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Calisthenics Diet and Nutrition

I know many of you are here during a break period from the gym, so I do want to cover that first, because regardless of if it’s COVID-19 preventing you or not, there are periods of time when people will jump into calisthenics and home-based training during certain off periods, so I do think this section will be helpful.

That being said, I will ALSO be covering general dietary guidelines and sharing resources for you guys to utilize on an everyday basis with your new calisthenics schedule as well.

Preserving Gains During Time Off (COVID-19 or Other Training Breaks)

First things first: if you are strictly using calisthenics and home-based training strictly to stay inside during the COVID-19 scare (or for during an injury, or anything else preventing you from either training in general, or training with your normal routine): there’s no need to panic about “losing your gains”.

You will more than likely not lose your gains even if you are forced to take off for a few weeks.  You may feel like you fall off a bit, but during studies it has shown that even where may have been some muscle loss with some weeks off from training, it quickly was gained back when training was resumed.

Continuing on this for a second: if your goal is to preserve muscle mass and you will be resuming training with weights after, I do suggest staying in a caloric maintenance or slight surplus (5-20% increase above maintenance if so).

Muscle preservation is only heightened even more by incorporating resistance and calisthenics training in during your gym-break.

General Dieting for The Ultimate Calisthenics Workout

For those of you who may be fairly new to SHJ: we do not discriminate any dietary guidelines.

There’s a million ways to reach your goals, finding the way that’s specifically sustainable FOR YOU is what is important. 

We have had many members lose weight, get ripped, gain mass, and all types of other transformations and goals; all while using many different types of routines and guidelines.

That’s one of the reasons our Academy is build around building YOUR Pillars of Success plan.

Now, this all being said, I do want to share some resources with you to get you started.

General Nutrition Guides from SHJ:

• The Nutrition Pillars (with additional resources)
• Calorie Counting Guide
• Intermittent Fasting Guide
• Paleo Guide
• Mediterranean Guide
• Vegan/Vegetarian Guide
• Nordic Diet Guide

That being said, I also have some addition resources that may be helpful for you as well:

• The Top Diets Used Among Celebrities
• A brief list with links:
  • Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, of course, we also have paid program options as well (if you’re looking to step it up a notch):

• The Superhero Academy
  • The Academy more than half a dozen different “Nutrition Classes” built around specific dietary restrictions (or even lack-thereof), as well as Learning Modules, Exclusive Calorie Calculators, Protein Meal Planners, and more.
• The Superhero Programs
  • Each one of our Superhero Programs is build around specific calorie counting that adheres to YOUR stats and goals.  They come with our Exclusive Member Calorie Calculators and our Protein Meal Planner, as well as guidelines within our 100+ page Guide Book.

Kind of getting why we don’t discriminate against diets now?

You’re going to need to figure out what is best for you.

Some simple tips to remember, though:

• Regardless of your dietary guidelines, you will need to be in a caloric surplus to gain muscle/mass/weight.
• Regardless of your dietary guidelines, you will need to be in a caloric deficit to lose fat/weight.
• With some specific exceptions (outlined here), you will normally only gain muscle while being in a caloric maintenance, or even more likely a surplus.

So, while we don’t discriminate, we do however like to make the facts very clear.

Hopefully these above resources help; and if you need more you’re always welcome to join us inside The Academy where you have access to coaches, or even hop over to our YouTube Channel which has even more information.

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The Ultimate Calisthenics Workout Routine

S.H.I.E.L.D. Basic Training: Level One

Training Volume:

3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed.

**Also remember you can add and scale any part of this program with the above resources.**

Explanation:

You can perform this specific workout 3-5 times a week.  I then program in active off-days, MMA, parkour training, and even long distance runs.  Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine).

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Jacks: 

3×10

Mountain Climbers: 

3×10

Lying Leg Raises: 

3×10

The Workout:

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Push Ups: 

3×10

Dips: 

3×10

Pull-Ups: 

3×10

Air Squats:

3×10

S.H.I.E.L.D. Agent: Level Two

Training Volume:

3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed.

**Also remember you can add and scale any part of this program with the above resources.**

Explanation:

You can perform this specific workout 3-5 times a week.  I then program in active off-days, MMA, parkour training, and even long distance runs.  Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine).

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Burpees: 

3×5

Inch Worms: 

3×10

Plank Holds:

3×60 seconds

The Workout:

Workout Total Reps:

 (To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds)

Pull Ups: 50

Dips: 50

Sit Ups: 50

Lying Leg Raises: 75

Air Squats: 75

Push Ups: 100

Lunges: 100

Avenger Basic Training: Level Three

Training Volume:

3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed.

**Also remember you can add and scale any part of this program with the above resources.**

Explanation:

You can perform this specific workout 3-5 times a week.  I then program in active off-days, MMA, parkour training, and even long distance runs.  Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine).

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Muscle Up Practice

**Work on form even if you cannot yet perform. Add in clap pull ups or jumping if you’re looking to work on muscle up progression**

3x Failure

Wall Climbs: 

3×10

L-Sit Hold

5×30 seconds

The Workout:

Workout Total Reps:

 (To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds)

Handstand Push-ups: 50

Hanging Leg Raises: 75

Pull Ups: 100

Lunges: 100

Sit Ups: 100

Pistol Squats: 100

Dips: 125

Push Ups: 200

Avenger Training: Level Four

Training Volume:

3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed.

Explanation:

You should perform this program 4 times a week.  I then program in active off-days, MMA, parkour training, and even long distance runs.  Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine).

Day One/Circuit One

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Muscle Ups:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Four Total Rounds:

Wall Climbs: 10

Pistol Squats: 10 each leg

Handstand Push-ups: 15

Clapping Pull Ups: 20

V-Ups: 20

Pseudo Push Ups: 25

Day Two/Circuit Two

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Muscle Ups:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Four Total Rounds:

Burpees: 10

Jump Squats: 10

Handstand Push-ups: 15

Typewriter (Side to Side) Pull Ups: 20

Hanging Leg Raises: 20

Decline Push Ups: 25

Day Three/Circuit Three

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Muscle Ups:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Four Total Rounds:

Wall Climbs: 10

Jumping Lunges: 10

Handstand Push-ups: 15

Chin Ups: 20

Windshield Wipers: 20

Clapping Push Ups: 25

Day Four/Circuit Four

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Muscle Ups:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Four Total Rounds:

Burpees: 10

Box Jumps: 10

Handstand Push-ups: 15

Chest To Bar Pull Ups: 20

Sit Ups: 20

Diamond Push Ups: 25

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Advanced Avenger: Level Five

**Advanced Movements to Progress To**

This is a bonus training that can be added in either on top of your regular training at the Level 3-4 Program, OR on active off days, MMA, parkour, or cardio days.

**These are movements I perform to help me progress with scaling.  These do not ALL have to be performed, but are options for progressing in your specific movements.  I also went over some of these things in the scaling section in much less detail.**

One Arm Pull Up Practice:

Step one will always be performing regular, strict pull-ups.  Prior to those you can use the scaling techniques we talked about above.

Perform One Arm Pull-Ups either with a band, or assisted, while using your other arm to hold the wrist performing the movement.

Eventually progress to strictly holding your wrist while performing.

Front Lever Practice and Progression:

Stage One: Tucked Front Lever

Grab the bar within overhand grip. Pull your legs and hips up, at the same time, while leaning back. Your back should be rounded and your body tucked up into as much of a ball as you can possibly be. And, although your back is rounded, you want it approximately parallel to the ground.

Stage Two: Tucked Lever

First things first: start in the tucked lever position. Instead of immediately rounding your back, now you’re going to attempt to straighten it. It should form a straight line almost parallel with the ground. At the same time, pull your shoulder blades back in retraction. Open your legs up slightly so your thighs are perpendicular with your body. This opening up increases the leverage you’re able to create.

Stage Three: Single Bent Leg Front Lever

Start from the tuck lever with both your legs tucked in as hard as you can. Now attempt to extend one leg, but keep the knee bent. The lower leg will be perpendicular to the ground, but your hip will be opened up completely. (Your leg is still bent but one is out and your toes are now facing the floor) Now alternate legs between your sets.

Stage Four: One Legged Front Lever

Start again from the tucked front lever position. Extend one leg out completely straight. The other leg will be tucked in hard to the chest. Now alternate legs between your sets.

Stage Five: Single Bent Leg Single Straight Leg Front Lever

Start in the tucked front lever position. Extend one leg out completely straight. Attempt to keep the other leg is partially untucked. Now alternate legs between your sets.

Stage Six: The Front Lever

You made it!

Starting from the tuck lever position, and keeping both legs together, slowly extend them out at the hips and knees until they are completely straight. Your entire body will form one straight line parallel to the ground. Pull down hard with the hands and the lats.

Human Flag Practice and Progression:

Step One: Hand Placement

Your top hand is going to be placed with your thumb facing down in an overhand grip (like you’re pouring out of a can) and your bottom hand will be placed with your thumb facing upwards in an underhand grip.

Try to think of yourself pulling hard with your top and pushing hard with your bottom hand. 

Typically if you are right handed your right hand is going to feel most comfortable on the bottom, and if you are left handed your left hand will feel best on the bottom.

Step Two: Chamber Hold

Grasp the pole as described above, then jump and kick your legs to lift your hips into the air. It’s sometimes helpful to try to overshoot the kick up when starting out, as it’s often higher than it seems.  Keep your knees pulled in close to your body. Hold this position for time, trying to keep both arms fully extended. Remember that your hips should remain just above shoulder height, and don’t forget your “push-pull” we talked about in hand placement.

Step Three: Vertical Flag

Start from the chamber hold position and carefully extend your legs in the air and hold them there for time.  Aim to stay as vertical as possible in the beginning, eventually working toward more of a diagonal angle. Remember, the closer your legs and torso are to the pole, the better your leverage will be.

Step Four: Bent Knee Flag

Once you can hold the vertical flag for around 10 seconds, you can work towards lowering your hips down with one or both legs in a tucked position.  Of course, you can experiment with different leg positions to find what works best for you.

Step Five: Human Flag

There are basically two ways to get into position for your human flag: from the top down or from the bottom up.  For the sake of this book, I’m going to be teaching you the method that is almost always considered easier.

Top-Down: Start from a vertical flag, then lower yourself into the full human flag position, gradually transitioning in order to maintain control and ease yourself into a full hold.

Planche Hold Practice and Progression:

Step One: Tucked Wide Elbow Planche 

Start by placing your hands on the ground, slightly turned outward to protect your wrists. Bring your elbows to hip height, find a place on your elbows to put your hips on which feels comfortable for you. Slowly start leaning forward while tucking in your legs to about a 90 degree angle. Find your point of balance while keeping your elbows turned inwards and hold it for time.  Hold this position until you can successfully hold 30 seconds for multiple sets.

Step Two: Straddle Elbow Planche  

Start by placing your hands on the ground, slightly turned outward to protect your wrists. Bring your elbows to hip height, find a place on your elbows to put your hips on which feels comfortable for you. Slowly start leaning forward while keeping your feet apart as much as possible (the closer they are the more difficult it is). Find your point of balance while keeping your elbows turned inwards and hold it for time. Hold this position until you can successfully hold 30 seconds for multiple sets.

Step Three: Full Elbow Planche

Start by placing your hands on the ground, slightly turned outward to protect your wrists.  Bring your elbows to hip height. Find a place on your elbows to put your hips on which feels comfortable for you. Slowly start leaning forward while keeping your legs straight and your feet together. Find your point of balance while keeping your elbows turned inwards and hold it for time. Hold this position until you can successfully hold 30 seconds for multiple sets.

Step Four: Tucked Wide Bent Arm Planche

Start placing your hands on the ground just beyond hip width and slightly turned  outward to protect your wrists. Lean forward as you would in a pseudo planche push up with your feet apart. Strongly protract and depress your shoulder blades, meaning you push them down and away from each other. Slowly start bending your arms while leaning forward until you find the point at which you almost fall. Tuck your legs in and find your point of balance. Hold this position until you can successfully hold 10-15 seconds for multiple sets.

Step Five: Straddle Bent Arm Planche

Start placing your hands on the ground just beyond hip width and slightly turned  outward to protect your wrists. Lean forward as you would in a pseudo planche push up with your feet apart as wide as you need to. Strongly protract and depress your shoulder blades, meaning you push them down and away from each other. Slowly start bending your arms while leaning forward until you find the point at which you almost fall. Find your point of balance while keeping your legs apart. Hold this position until you can successfully hold 10-15 seconds for multiple sets.

Step Six: Full Bent Arm Planche

You made it!

Start placing your hands on the ground just beyond hip width and slightly turned  outward to protect your wrists. Lean forward as you would in a pseudo planche push up with your feet apart as wide as you need to. Strongly protract and depress your shoulder blades, meaning you push them down and away from each other. Slowly start bending your arms while leaning forward until you find the point at which you almost fall. Find your point of balance while keeping your legs together. Hold this position until you can successfully hold 10-15 seconds for multiple sets.

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Final Thoughts: Conclusion

There you have it.

Over five thousand words of resources, training, links and build up to The Ultimate Calisthenics Workout and Guide.

I suggest scaling up through your five levels in a couple ways:

1. Attempt to go through Level One and Two.  If you’re completing Level One, even on the first training day, too easily, you can immediately scale your numbers up to Level Two.
2. After you’ve completed a Level (for example, after you’ve completely Level Two) you can choose to slowly add in pieces of the following Level (one or two exercises, some scaled variations) or attempt to make the full jump into the following Level and then if you need to scale anything do that as it comes.

The scaling should be easy, but the reps are there for a reason.

If at any point you want to step it up a notch you can use our Upgrade Your Workout Tool inside The Academy to have enforced progressive overload for this entire routine.

And, of course, if you’d like access to our coaches, other members, and Nutrition Classes, weekly workouts, exclusive celeb workouts, and over 500 downloadable workouts, instantly; all that, and more, will also be available for you inside our Academy as well.

Either way, remember: there are a million ways to reach your goals, but finding the way that is sustainable for YOU is what is important.

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Chat soon,

Mike Romaine

SHJ’s Nick Fury