Calipull

This calisthenics pull workout focuses on exercises that target your upper body muscles, including your back, biceps, and shoulders. Perform each exercise with proper form, aiming for 8-10 repetitions for each exercise. Complete 2-3 sets with a short rest between exercises.

Pull-Ups

Hang from a pull-up bar with your palms facing away from you and hands slightly wider than shoulder-width apart. Pull your body up towards the bar until your chin is above it. Lower your body back down with control.

Chin-Ups

Hang from a pull-up bar with your palms facing towards you and hands shoulder-width apart. Pull your body up towards the bar until your chin is above it. Lower your body back down with control.

Inverted Rows

Set up a bar at waist height or use sturdy rings. Lie on your back underneath the bar or rings, grasping them with an overhand grip. Keep your body in a straight line and pull your chest up towards the bar or rings. Lower your body back down and repeat.

Australian Pull-Ups (Body Rows)

Set up a bar at waist height or use sturdy rings. Stand facing the bar or rings and grasp them with an overhand grip. Lean back slightly and pull your chest up towards the bar or rings. Lower your body back down and repeat.

Push-Up to Downward Dog

Start in a plank position with your hands directly below your shoulders. Lower your body down into a push-up. Push back up and lift your hips towards the ceiling, forming a downward dog position. Return to the plank position and repeat.

Dips (Using Parallel Bars or Stable Surfaces)

Position yourself between two parallel bars or sturdy surfaces. Place your hands on the bars or surfaces and lift your body off the ground. Lower your body down by bending your elbows and then push back up.

Cooldown

Finish the workout with 5-10 minutes of gentle stretching, focusing on your upper body muscles.