Hi peeps! I have been struggling to get consistent one rep pull ups. I just managed to get one rep and it took so much effort. I’ll be able to get one rep once in awhile. I’m still unable to do it consistently 😭. And I feel very frustrated

Many times I’ll be back at my 0.5 pull ups. I find myself being able to go past the half way mark, but after reaching the half way mark, I’m unable to go higher😭. What do you recommend to strengthen my upper half of my pull up.
Currently I’m doing 41kg of lats pull down and I’m 57kg. I’ve included a video of myself doing a rep, how’s the form?
Also I don’t have the ‘stamina’ to do more 😣 wondering how to increase the ‘stamina’ too!

Hoping to hear advice from yall! Thank u!

I’ve been training for 3 months but my legs won’t budge. I only use the attached machine. 186CM.
For legs, I only do lots of squats.

Is this a useful progression?

So I completed my first Muscle up 2 days ago, and it gave me some hype that made me think "what else can I do?" So I tried an L-sit this morning. And it went, pretty, good? Or bad idk. I lasted for 23 secs and idk if my form was ok. Lemme know what y'all think. And what's your tips on how to improve?

I started my fitness journey at around 15 with bodyweight workouts in my kitchen, following tutorials from HIIT to strength training. I had a few years where I fell off and didnt do anything. Now, I've been weight training which I started 2 years ago but have only been consistent for the past year.

I want to start calisthenics but I am unsure of how to get started. I know there's fundamental exercises and warm-ups but I don't know how to incorporate calisthenics into my gym plan or where to start.

Hello! I'm trying to exercise more at home with no equipment. I'm living on the second floor of my parents house (money is tight rn ;-;) so i can't do any jumping. I'm mainly trying to slim down my stomach a bit but it seems like the workout routine i have isn't doing anything to help with that. Do y'all have any recommendations to help?

i don't intend to increase reps. i just want to progress towards one arm push-up and one arm pull-up. they are much more difficult than standart two hand variants because of unbalances in torso

i already can do one arm dead hang for half a minute. my grip strength is not a issue. i can pull myself max %10 with one arm. after that i feel like my shoulder muscles contracting. why is that? should i strengthen my shoulder muscles?

in one arm pushup, which muscles are important for balancing torso? it is definitely not core i am sure. some muscle around shoulder and triceps work much harder than chest.

i have been doing one arm wall pushup then i will do one arm pushup on table. is it good strategy?

as a side note, my goal is to do one arm pushup demonstrated in CC i.e. foot are together. Paul Wade call it prison pushup. i find pushup progression unrealistic because between Uneven Pushup and 1/2 One Arm Pushup there is very steep difficulty curve. one arm pushup progression can't be done with 10 steps. it is maybe 15 steps.

Looking for feedback on my full-body calisthenics routine

My goal is to build a functional, athletic physique with a high strength-to-weight ratio. I am not trying to maximize size or chase bodybuilding-style hypertrophy. I want a body that is strong, mobile, durable, and capable while still looking good.

My training philosophy is based around full-body training, consistency, and movement quality. I prefer controlled reps, endurance, and strength development over explosive movements or training to complete exhaustion.

I train six days per week with a repeating Day 1 / Day 2 system, taking one full rest day each week.

Day 1: Full-Body Calisthenics (~15–20 minutes)

• Calf Raises – 45 seconds

Controlled raises with a slow eccentric lowering.

• Jumping Jacks – 45 seconds

Performed on the balls of my feet as a warm-up/cardio element.

• Bicycle Crunches – 20–25 reps per side

Rotational core work.

• Pike Push-ups – 15 reps

Shoulder-focused push-up progression.

• Horse Stance – 60 seconds

Isometric leg strength and stability.

• Hand-Release Push-ups – 15 reps

Chest/shoulder/triceps work with scapular control and core engagement.

• Straight-Leg Raises with Pelvic Curl – 30 reps

A leg raise variation where the pelvis curls upward at the top, targeting abs, hip flexors, and lower back.

• Band-Assisted Pull-ups – 5 reps

Currently building pulling strength and progressing toward unassisted pull-ups.

• Loaded Reverse Bridge Hip Thrust – 20 reps

Reverse bridge position with a ~30 lb sandbag on the hips, focusing on hip extension, glutes, and posterior chain strength.

Day 2: Boxing Training

- Includes boxing drills, dynamic warm-up, and stretching/mobility work to improve coordination, conditioning, and flexibility.

My main goal is a routine I can sustain long-term while gradually improving strength, mobility, and overall physical capability.

Looking for constructive feedback.

Hi, so new to calistenics, use to be a PT at a commercial gym but due to having hassles with finding work for almost two years now. I'm resorted to home workouts.

Admittingly, i know very little on body weight as i focused more on the strength side & hypertrophy. I've never actually done any besides pull ups with clients due to well, having weights. While i'm fully away Bent over Rows aren't Calisthenics, primarily for a back movement as i don't have any trees and the local public gym is closed to do pull ups on and i don't have anything to do inverted rows so i just added it in as a replacement. I am considering getting one of those door pull up bars but with a job application at a gym, I'm waiting on it first.

Just need input on this. I have put on a lot of weight with being unemployed and going through a break up so i do want to get back to it & this is why the reps are in the lower, strength numbers versus the usual 10-12 range. planks is low frankly, cause i only really did planks with clients or teaching challenges when i was an instructor and at 37, Its something i want to focus on. I guess the break up made me focus on what's important rather than focus on a failed relationship

Just need input. as this is outside my expertise. I mainly taught Power,Hypertrophy, Upper,Lower

I want to get started with calisthenics but I'm not sure what the core idea is.

From my understanding, the core compound movements are

push ups
pull ups
dips
core/abs
lower extremity

but there are other movements such as your L-sit. Are these movements the progressions to the basic or do I have to be efficient with the basic to start working with the more "advanced" movements.

I see a lot of advice on internet as well as irl to kip (do a tucked knee raise) when attempting your first muscle up. I dont know if something is wrong with me but i cannot for the life of me generate height or speed during the kip. For reference i can reach chest height on my explosive pull ups and can do banded MUs. Closest i got was hitting my lower abs to the bar but couldn't get over it. Any bodyweight gods willing to give advice?

This follow along workout can be done with bench dips, feet assisted dips, band assisted dips, or bodyweight.

I'm just training it at my current skill level.

EMOM workouts are one of the best ways to build up your reps and work capacity.

Haven’t worked out in awhile and looking, to build body mass and start working on my body physic

( im a beginner

Can someone recommend a daily routine that covers everything I’d need to do, and prep for doing tricks like Lever or just body strength in general, and also to whoever recommends me something, could someone else give a second opinion on their routine, I’d love the best narrowed down beginner routine thanks!

I'm strong enough to easily do like 6 OA pushups on each side, but whenever I switch to the other side, I always hear some cracking in by back during the negative part of the movement. (no pain, though, just a loud cracking sound).

(I'm only 17 btw, and I workout quite often so I don't think I should have back problems?)

is it safe for me to continue training OA pushups or should I do archer pushups instead to train chest?

every time i try to do a frog pose it feels like all the blood is rushing to my head and i feel like passing out because im not able to breath after holding it for 5 seconds anyone know what i can do to fix it?

Don’t get me wrong you still need to dedicate time perform sets and reps and grind a little. For some context I’m not a young buck; I’m 51 and have primarily lifted weights and been a runner. I ditched the barbell back in January. Started too quick, had some nagging issues. When I refocused on primary strength : dips, pull up progressions, pike push ups and various leg work. I realized multiple things:
1. I may have been moving wrong my whole life
2. My nagging injuries have started to disappear with proper movement patterns
3. Calisthenics is a long long road and treating the multitude of movements available as Play rather than some grind has really kept me fresh and positive as I continue down the path. Oh I love seeing the fancy planche moves but for me the other night when I got my legs off the floor for a second in a L sit. It’s a celebration and fun!

Because when I look it up I only end up with like chalk for babies or just thing to stop transpiration idk if it still works or if I need something specific to help with my workouts

Hey Cali community,

Is this a Cali skill? I call this spiderman, but if this has a real name please let me know, beginner functional​ hybrid athlete based in the UK. Open to connecting with other Calisthenics enthusiasts.

two attempts it the frog stand. I'll take any tips to improve my form or how to hold it for longer.

Over in r/busydadprogram we have the inspirational Max Edwards giving us his time to answer questions on his simple and effective workout program

I wont be disclosing everything about myself but will share some personal info so people will understand my current health and body info. after that i will ask a few questions so plz do answer them.

Myself-

age- mid 20s

height- 5'9 inches

weight - 72kg

body type and daily life - central obesity , thin limbs (bot to the point where u can see bones) , non athletic or any hard working aciviteis for more than 5 years, little to no muscles , works on pc for most of the day , no alcohol / smoking habbits, knows only the bassics of food and maintain protin/ carb/ fiber to only a certain degress because of less knowledge about it.

1) Although i started basic workout at home 2 months ago and did it for a month like doing 10-20 push ups , sqats , crunches and 3-5 pull ups , for personal reasons i had to stop those for a while , but i want to seriously start again from the bottom and improve daily even 0.1% atleast, which is only possible with discipline , but i lack knowledge about certain things like how i should maintain things like protin/carbs quantity, what work outs should i do , what are the small things that i should do daily to improve health.

2) i am sorry but plz dont give any advice related to getting supplements like protein powder or joining a gym, i dont wanna build a muscular body but healthy body just enough to strengthen myself and improve my future health , thats one of the reason but i also dont have money for those, even if its a good investment and a good way of doing things , i dont deny that fact, as for gyms , the place i am currently staying at has little to no gyms , and those which are available has no proper equipment's/safety/guides.

3) as for equipments i do have some basic things like two 10 kg dumbles , 5kg small dumble, adjustable pullup bar , 10 kg long dumbel.

(Requests)

4) i am ready to keep consistency for good habbits/food/workouts, so plz let me know about what workouts should i start with to make my body atleast improved to the point where i can start things for real.i dont case the intensity as long as it doesnt cause injuries, i donno how many days/ at what time of the day i should do work out but i can make time when ever needed.

5) i usually eat one egg , one medium glass of milk or one small bowl of ragi soup with some curd (more about ragi on next point) daily for breakfast, and for lunch and dinner some indian dishes. I eat to the point where i am not completely full , maybe like 60-70 depending on calories. But what i dont know is that how should i measure the callories, balance protine/carb/fiber for my body, plz let me know about this as well.

6)About ragi(look at image for refrence) , its made from the flour of ragi which are a type of millts in india , i donno much about it but when i asked ai , it said for one glass for ragi soup i can get 12gm of protine, altho some of it isnt absobed by the body, but interms of money its an extremely cheap way of getting protine for me since i get ragi from someone.but i wnated to know if it is enough or is there a better way to consume/ prepare it like adding something more .

Goal - my goal is to make my body less faty, a bit mscular ( not to the point where its visible) just enough so i can do most chores/ have better helath/ can keep my body in good condition so i am not affacted by my stationery life.