BODYWEIGHT

EXERCISE EXPLAINED
IN-DEPTH CALISTHENICS ANALYSIS:
FORM & EXECUTION

EXERCISE ILLUSTRATIONS
FORM
RANGE OF MOTION
EXECUTION
MUSCLE ACTIVATION
EXERCISE EXPLANATIONS

[Link]
HOW THIS DOCUMENT
WORKS

This PDF document incorporates many more exercises and variations

than what the 4-Week Bodyweight Program includes. If you want total
training personalization, you can find absolutely all the required
bodyweight and weighted exercises here. The way it works is extremely
simple!

Open the pdf called "How to Build Your Own Training Plan" and
seek the "Workout Splits" chart section inside the document

Make a weekly workout split based on the information provided

there and then come back here and select the exercises

Build your training journal, add the set and rep range based on the
way you learned from this program, and you are all set!

oldschoolcalisthenic Old School Calisthenics

 Table of Content

Chapter 1:
Pull-Up Exercises: Bodyweight + Weighted

Chapter 2
Resistance Bands Specific Exercises

Chapter 3
All Pushups and Dips Variants, plus weighted ones

Chapter 4
Core Exercises: ABS + Glutes + Lower Back

Chapter 5
Leg Exercises, weighted, with bands or bodyweight

oldschoolcalisthenic Old School Calisthenics

 PULLING
EXERCISES
WIDE GRIP PULL-UPS

POSITION 0 POSITION 1

Exercise X-Ray:
arms fully stretched out in position 0
shoulders locked throughout the entire range of motion
bring your chest forward and try to keep that posture
pull your chin over the bar to reach position 1
come slower on the eccentric part (negative portion)
pull as fast as you want for the concentric part
tempo best utilized: 2-1-3
squeeze hard your whole upper body and core to recruit more muscle
fibers for more strength
control the movement permanently
never do half reps or cut on the range of motion
keep a good form permanently and slightly cheat on it if you do more
volume than you can handle, but never shorten the range though
execute in a full range of motion
muscle activation: forearms, biceps, shoulders, trapezes, core, and the
whole back muscles.

This variant will overload your lats and shoulders to a higher degree than
any other vertical pull-up. It will build you stronger overall.
WIDE GRIP PULL-UPS: Chest-to-Bar

POSITION 0 POSITION 1

Exercise X-Ray:
arms fully stretched out in position 0
shoulders locked throughout the entire range of motion
bring your chest forward and try to keep that posture
a great exercise to build enormous body strength
touch the bar with your chest to reach position 1
come slower on the eccentric part (negative portion)
pull as fast as you want for the concentric part
tempo best utilized: 2-1-3
squeeze hard your whole upper body and core to recruit more muscle
fibers for more strength
control the movement permanently
never do half reps or cut on the range of motion
as you get tired, shorten the range of motion and do regular Wide Pull-
Ups, with chin over the bar and without touching it with your chest
muscle activation: forearms, biceps, shoulders, trapezes, core, and the
whole back muscles.
there will be an increased overload on your connective tissue too!

A great variation in building explosiveness, meaning power and dynamic

strength. It will strengthen the connective tissue too.
Pull-Up: The Standard Pronated Grip

POSITION 0 POSITION 1

Exercise X-Ray:
arms fully stretched out in position 0
shoulders locked throughout the entire range of motion
bring your chest forward and try to keep that posture
this the standard, conventional pull-up, with a pronated grip!
come slower on the eccentric part (negative portion)
pull as fast as you want for the concentric part
tempo best utilized: 2-1-3
squeeze hard your whole upper body and core to recruit more muscle
fibers for more strength
control the movement permanently
never do half reps or cut on the range of motion
keep a good form permanently and slightly cheat on it if you do more
volume than you can handle, but never shorten the range though
execute in a full range of motion
muscle activation: forearms, biceps, shoulders, trapezes, core, and the
whole back muscles.

Pull-Ups engage the whole pulling muscles in a balanced way, making

them perfect for building relative strength and size.
Close Grip Pull-Up

POSITION 0 POSITION 1

Exercise X-Ray:
arms fully stretched out in position 0. However, if you can't safely do
it, you can slightly bend the elbow in position 0 for shoulder protection
shoulders locked throughout the entire range of motion to protect
them inside the socket
come slower on the eccentric part (negative portion)
pull slowly
do not attempt fast reps!
tempo best utilized: 3-1-3
squeeze hard your whole upper body and core to recruit more muscle
fibers for more strength
control the movement permanently
never do half reps or cut on the range of motion
keep a good form permanently and slightly cheat on it if you do more
volume than you can handle, but never shorten the range though
execute in a full range of motion
muscle activation: forearms, biceps, shoulders, core, and back
muscles.

A fantastic exercise to build strong forearms and, ultimately, your grip.

Chinup: Supinated Grip

POSITION 0 POSITION 1

Exercise X-Ray:
arms fully stretched out in position 0
shoulders locked throughout the entire range of motion
bring your chest forward and try to keep that posture
come slower on the eccentric part (negative portion)
pull as fast as you want for the concentric part
tempo best utilized: 2-1-3
squeeze hard your whole upper body and core to recruit more muscle
fibers for more strength
control the movement permanently
never do half reps or cut on the range of motion
keep a good form permanently and slightly cheat on it if you do more
volume than you can handle, but never shorten the range though
execute in a full range of motion
muscle activation: forearms, biceps, shoulders, and back muscles.

This variant is more accessible to those struggling with the regular

pronated pull-up because it is an easier variation as it relies more on the
biceps, which for beginners are typically stronger than the back muscles.
Do Chinups in connection with regular pull-ups.
Chinups: Chest-to-Bar

POSITION 0 POSITION 1

Exercise X-Ray:
arms fully stretched out in position 0
shoulders locked throughout the entire range of motion
bring your chest forward and try to keep that posture
a great exercise to build enormous body strength
touch the bar with your chest to reach position 1
come slower on the eccentric part (negative portion)
pull as fast as you want for the concentric part
tempo best utilized: 2-1-3
squeeze hard your whole upper body and core to recruit more muscle
fibers for more strength
control the movement permanently
never do half reps or cut on the range of motion
as you get tired, shorten the range of motion and do regular Chinups,
with chin over the bar and without touching it with your chest
muscle activation: forearms, biceps, shoulders, trapezes, core, and the
whole back muscles.
there will be an increased overload on your connective tissue too!

A great variation in building explosiveness, meaning power and dynamic

strength. It will strengthen the connective tissue too.
Close Grip Chinups

POSITION 0 POSITION 1

Exercise X-Ray:
arms fully stretched out in position 0
shoulders locked throughout the entire range of motion
bring your chest forward and try to keep that posture
come slower on the eccentric part (negative portion)
pull as fast as you want for the concentric part
tempo best utilized: 2-1-3
squeeze hard your forearms and biceps for more strength and control
control the movement permanently
never do half reps or cut on the range of motion
keep a good form permanently and slightly cheat on it if you do more
volume than you can handle, but never shorten the range though
execute in a full range of motion
muscle activation: forearms, biceps, shoulders, and back muscles.

I especially recommend the variation for more grip strength and to grow
more prominent biceps.
Commando Pull-Ups: Neutral Grip

POSITION 0 POSITION 1

Exercise X-Ray:
arms almost fully stretched out in position 0
come slower on the eccentric part (negative portion)
pull as fast as you want for the concentric part
tempo best utilized: 2-1-3
squeeze hard your forearms and biceps for more strength and control
control the movement permanently
never do half reps or cut on the range of motion
reverse sides and change the grip if you do the exercise like above
muscle activation: forearms, biceps, shoulders, and lats.

Reverse sides unless you do the exercise on parallel bars. A great

variation in building arms, chest and lats.
Assisted One-Arm Pull-Ups and Towel Pull-Ups

POSITION 0 POSITION 1
PRONATED OR/AND SUPINATED GRIP

Exercise X-Ray:
arms almost fully stretched out in position 0
lock the shoulder!
come slow on the eccentric part (negative portion)
pull slow, steady, and in control on the concentric part
tempo best utilized: 3-1-4
squeeze hard your forearms and biceps for more strength and control
grab the towel from the bottom and pull with that hand too
never do half reps or cut on the range of motion
reverse sides and change the grip if you do the exercise like above
you can also replace the towel with something else instead that serves
the same purpose
muscle activation: forearms, biceps, shoulders, and back.

Build maximal strength and prepare for One-Arm Pull-Ups!

Lever Pull-Ups

POSITION 0 POSITION 1 POSITION 2

Exercise X-Ray:
arms fully stretched out in position 0 and almost fully extended in
position 1 and 2
come slow on the eccentric part (negative portion)
pull slow, steady, and in control on the concentric part
tempo best utilized: 3-1-3
never do half reps or cut on the range of motion
chin over the bar
reverse sides and change the grip
muscle activation: forearms, biceps, shoulders, triceps, trapezes, core
and back.

A great variation to work on the maximal strength and to unlock the One-
Arm Pull-Up. It will build great upper strength!
Assisted Pull-Up Variants

POSITION 0 POSITION 1

POSITION 0 POSITION 1

Everyone who struggles with pull-ups should utilize elastic rubber bands.
 POSITION 0 POSITION 1

POSITION 0 POSITION 1

Exercise X-Ray:
arms fully stretched out in position 0
go slow throughout the reps
tempo best utilized: 3-1-3
always be in full control
never do half reps or cut on the range of motion
muscle activation: arms, back, core, shoulders.

You can use rubber bands to build more reps once you are tired.
 L-SIT PULL-UP VARIANTS

L-Sit Wide Pull-Up

Exercise X-Ray:
arms fully stretched out in position 0
shoulders locked in the socket throughout the entire range of motion
come slower on the eccentric part (negative portion)
never do fast reps
never do high reps per set. Sets of 5 are sufficiently enough
tempo best utilized: 3-1-3
squeeze hard your abs for more strength and control
control the movement permanently
never do half reps or cut on the range of motion
muscle activation: abs, biceps, and back muscles.

POSITION 0 POSITION 1

This is a very difficult and advanced pull-up variation if you fully

stretched out your legs.
L-Sit Chinups

POSITION 0 POSITION 1

You can bend the knees slightly or totally until

L-Sit Close Chinups you get flexible enough to execute the suggested
form. Work on flexibility. See Stretching PDF!

POSITION 0 POSITION 1
 Body Rows Variations

Horizontal Pull-Up Variants

The same starting position

for every grip, then rotate
your arms as you go on the
concentric part.

POSITION 0 TO EVERY GRIP

PRONATED GRIP SUPINATED GRIP NEUTRAL GRIP

A very nice pulling variation in training your biceps, forearms and back
muscles.
Exercise X-Ray:
arms fully stretched out in position 0 for every grip
keep a uniform shape, perfectly straight and shoulders locked
come slower on the eccentric part (negative portion)
you can do fast reps too
tempo best utilized: 2-1-3
squeeze hard your core and grip for more strength and control
control the movement permanently
never do half reps or cut on the range of motion
muscle activation: arms, shoulders, forearms, back, core.

Australian (Aussie) Rows or Pull-Ups

One-Arm Aussie Pull-Up One-Arm Aussie Pull-Up

POSITION 0 POSITION 1

Very effective for the lateral chain and your biceps and lats.
One-Arm Aussie Pull-Up on II BARS One-Arm Aussie Pull-Up on II BARS
POSITION 0 POSITION 1

Australian Pull-Up: Pronated Grip Australian Pull-Up: Pronated Grip

POSITION 0 POSITION 1

Aussie Pull-Ups effectively burn out the biceps and help beginners who
can't do vertical pull-ups yet.
Aussie Pull-Up: Supinated Grip Aussie Pull-Up: Supinated Grip
POSITION 0 POSITION 1

Suspension Trainer (TRX) Ring Australian Rows

Aussie Rows

You can use suspension trainers or gymnastic rings. There is a broad

variety if you are creative!
 Weighted Pull-Up Variations

Standard Pull-Ups: Pronated Grip Wide Pull-Ups

10 kg (20 lbs) + plates 10 kg (20 lbs) + plates

You won't need more than these 3

variations. However, you could also
add a fourth one, the Horizontal
Pull-Up with a weighted vest.

You can also do Weighted Pull-Ups

with plates in case you don't own a
vest.

See the previous pull-ups to learn

the starting position and form.

Chinups: Supinated Grip

10 kg (20 lbs) + plates
Exercise X-Ray:
arms fully stretched out in position 0 for every grip
come slower on the eccentric part (negative portion)
don't do fast reps unless you feel and are very strong
tempo best utilized: 3-1-3
squeeze hard your core and grip for more strength and control
control the movement permanently
do sets of 3-6 reps
never do half reps or cut on the range of motion
you can combine weighted pull-ups with bodyweight pull-ups in the
same workout
muscle activation: arms, shoulders, forearms, back, core.
 Ring Pull-Ups

Uneven Pull-Ups Assisted One-Arm Pull-Ups

Pull-Ups with Rotation Wide Pull-Ups

Rings provide a lot more freedom to move, and that is why you should try to
take advantage of them and rotate your arms throughout the range of
motion.
Rotate on the interior when you go on the concentric portion to end up
with a supinated grip and rotate back to your original position to end up in
a pronated grip. In the meantime, focus on stability, go slow and perform
the reps in full control. However, not all variations require a rotation.

Pull-ups on rings will strengthen your connective tissue and build more
functional strength as there is an increased overload on the tendons,
ligaments and joints.

I recommend you to mix ring training with bar training. To the question of
which one builds more strength and muscles, I'd say both are extremely
powerful exercises, and you shouldn't worry about this too much as long as
you consistently work.
 EXERCISES
WITH

RESISTANCE BANDS

R.B. = Resistance Bands

 You won't find all the exercises from this chapter inside the 4-week
program.

I added some extra exercises because you may need to focus on some
specific body parts more, and you may prefer using elastic bands along
with the fundamental calisthenics moves.

Therefore, when you personalize your program, include these exercises,

and you should add them at the end of your workouts after you do basic
bodyweight training.
 Various Pulls with R.B.

Position 0 Position 1

Position 0 Position 1

Hold your body tight and use only

your arms to pull!
 Position 0 Position 1

Exercise X-Ray:
arms fully stretched out in position 0 for every grip
come slower on the eccentric part (negative portion)
pull with full power
use various bands of different resistance
control the movement permanently
do high reps and sets!
combine these exercises with traditional pull-ups
do these bands exercises after you've done pull-ups
great for at-home training
muscle activation: arms, shoulders, forearms, back.

These exercises are extremely good to replace traditional pull-ups if you

are doing home training and have no pull-up bar. However, I suggest you
associate these with pull-ups to maximize your results!!!
Bent-Legged Deadlifts + R.B.

Position 0 Position 1

Exercise X-Ray:
arms and legs fully stretched out in position 0
come slower on the eccentric part (negative portion)
pull with full power
chest forward always and keep a perfect form!
use various bands of different resistance to find the sweet spot
control the movement permanently
do high reps and sets!
do the exercise in combination with either pull-ups, core exercises or
squats
great for at-home training because it can replace the barbell
great exercise for DEADLIFT lovers in case a bar is missing
muscle activation: forearms, back, spinal muscles, lower back, legs,
hips, trapezes, shoulders. This one can very well be a full-body exercise
because it's recruiting more or less the whole muscles.

This exercise replaces the conventional Deadlift, and you should integrate
it into your routine almost every time you train your back muscles, legs
or core.
 Bicep Curls Variations + R.B.

Supinated Bicep Curls + R.B. Supinated Bicep Curls + R.B.

Position 0 Position 1

Hammer Curls with R.B. Hammer Curls with R.B.

Position 0 Position 1

Bicep Curls with Resistance Bands go along with pull-ups when you
intend to train your biceps and forearms. Do them at the end of the
routine and go for high reps and low speed.
 Various Presses with R.B.

Upright Rows + R.B. Upright Rows + R.B.

Position 0 Position 1

Chest Flies + R.B. Chest Flies + R.B.

Position 0 Position 1

These are all elemental chest exercises that you can include at the end of
your pushup and dips routine. They also engage the shoulders. Do
controlled reps, low speed and higher reps.
Decline Presses + R.B. Decline Presses + R.B.
Position 0 Position 1

Incline Presses + R.B. Incline Presses + R.B.

Position 0 Position 1

Fantastic exercises that you can do at home!

 Shoulder Exercises

Shoulder Presses + R.B.

Shoulder Front Raises + R.B. Shoulder Front Raises + R.B.

Position 0 Position 1

You won't find all the band exercises in this specific chapter. One example
is the pushup with resistance bands, and you will find it inside the pushup
chapter, as well as many other exercises.
 One-Hand Lateral Raise + R.B. One-Hand Lateral Raise + R.B.
Position 0 Position 1

One-Hand Lateral Raise + R.B. One-Hand Lateral Raise + R.B.

Position 2 Position 3

This one is a complex exercise with 4 moves. The eccentric part involves
doing the same movements in symmetry with the concentric movements.
Practically, you go back to the initial position following the same path you
took to reach position 3.
 Shoulder Raise + R.B. Shoulder Raise + R.B.
Position 0 Position 1

You can integrate this exercise if you need to work on your trapeses more
but add it at the end of your fundamental workout.
 PUSHING
EXERCISES
DIPS ARE PUSHING EXERCISES TOO!
 DIPS VARIATIONS

Bodyweight DIPS (Regular Variant) Bodyweight DIPS

Position 0 Position 1 to approx 90-degree

Exercise X-Ray:
arms fully stretched out in position 0
come slower on the eccentric part (negative portion)
push (dip) with full power
incline your body a little forward for better chest activation when you
dip or come down on the eccentric portion!
do high reps and sets!
if you do at-home training, use two parallel chairs!
muscle activation: triceps, shoulders, trapezes, abs, back, and CHEST.
Lightweight Dips: +10 kg VEST

Lightweight Dips (10 kg - 20 lbs). Lightweight Dips

Position 0 Position 1

Find a way to buy a cheap 10 kilograms (20 lbs) vest. You

will love it because you can mix Weighted Dips with
Bodyweight Dips and Pushups for better hypertrophy and
strength results.

Nonetheless, Bodyweight Dips are usually enough to

provide a good stimulus for your muscles to respond and
improve.
Heavyweight Dips: +40 kg

Heavyweight Dips (40 kg) Heavyweight Dips

Position 0 Position 1

Do Heavyweight Dips only after a very good warm-up

followed by 2 sets of Bodyweight Dips.

Do low reps and extend the pause, and you should mix
them with Bodyweight Dips and other types of Pushups.

Dips go along very well with various pull-ups for a great

upper-body workout.
Ring Dips

Ring Dips Ring Dips

Position 0 Position 1

Exercise X-Ray:
arms almost fully stretched out in position 0
lock the shoulders
go slow and especially on the eccentric (negative) portion
push (dip) in full control and stability
you can also rotate your arms once you reached Position 0 again,
towards the exterior, but you will need to train this ability
try to attach the gymnastic rings at home if you do not have any other
chance of doing dips
muscle activation: triceps, shoulders, trapezes, abs, back, and CHEST.
the connective tissue will be overloaded a lot more than when you do
Dips on parallel bars
great exercise for functional strength and to strengthen the tendons
and ligaments
Ring Dips go along with Dips on Bars!
Bench Dips

Bench Dips Bench Dips

Position 0 Position 1

Bench Tucked Dips Bench Dips with Feet Elevated

An Easier Variation Most Difficult Variation!

All Benh Dips Variants engage the shoulders, triceps and chest.
Front-Bar Dips

Front-Bar Dips Front-Bar Dips

Position 0 Position 1

The range of motion is shorter, and it feels like half-reps, but it's all right.
Good chest exercise.
Pushups: The Regular

Pushups Pushups
Position 0 Position 1

Exercise X-Ray:
arms almost fully stretched out in position 0
bring your chest forward
almost touch the ground with your chest and that's how deep you
should go throughout the range of motion
you can do fast reps and slow reps because pushups are light exercises
tempo: 1-1-1
tempo: 2-1-2
tempo: 3-3-3
tempo: 5-5-5
keep a straight alignment of your body
tighten the body and squeeze the core hard throughout the repetitions
for more strength and control
your elbows should come close to your body like in the picture above
muscle recruitment: chest, triceps, back, core
pushups go along with DIPS and Pull-Ups and other Resistance Bands
Exercises.
Pushups with Resistance Bands

This is what I
typically call a
Weighted
Pushup. Use
bands of higher
resistance to
increase
difficulty.

Exercise X-Ray:
arms almost fully stretched out in position 0
bring your chest forward
almost touch the ground with your chest and that's how deep you
should go throughout the range of motion
you can do fast reps and slow reps because pushups are light exercises
tempo: 2-1-2
tempo: 3-3-3
keep a straight alignment of your body
tighten the body and squeeze the core hard throughout the repetitions
for more strength and control
your elbows should come close to your body like in the picture above
muscle recruitment: chest, triceps, back, core
pushups go along with DIPS and Pull-Ups and other Resistance Bands
Exercises
the extra resistance will limit you to 6-12 reps
you can mix Pushups with R.B. with bodyweight pushups or pull-ups
and dips.
Pushups with Elevated Foot

Position 0 Position 1

Exercise X-Ray:
see the X-Ray for the previous regular pushups and read the add-on
below,
that feet elevated serves to overload the lower back to a lot higher
degree than it would be otherwise
this exercise fits well into a full-body workout if you also do Deadlifts,
Bridges, Bent-Legged Deadkufts with R.B., Squats, Plyometric Leg
Exercises and of course, Pushups and Pull-Ups or other Core Variations
Alternate the LEGS between them!
Pushups with Feet Elevated on a Wall

Position 0 Position 1

Exercise X-Ray:
see the X-Ray for the previous regular pushups and read the add-on
below,
the shoulders will be the ones to support most of the extra overload,
then your lower back
integrate this exercise every time you want to train your shoulders
it goes well with Handstands, Wall Handstand Pushups, Dips, Pushups
extremely difficult pushup variation so take your time with it
wear socks that provides some grip. However, it depends a lot on the
surface of the wall, and on the contrary, I usually like my socks to be
slippery so I can slide down the wall when I move on the eccentric part
muscle activation: shoulders, back, lower back and legs, triceps
Assisted Pushups and Diamond Pushups

Position 0 Position 1

Anchor the elastic band from

somewhere stable and let it
help you do pushups or other
variations like Diamonds. It is
a great method to unlock
pushups for those struggling
with them.

They go along with Bench Dips

and Incline Pushups.

Assisted Diamond Pushups

Exercise X-Ray:
never go fast even if the band pulls you
do controlled-slow repetitions!
fits perfectly into the log of a beginner in bodyweight training who
lacks in strength to do regular bodyweight pushups
do high sets and maximum amount of repetitions
always execute in a full range of motion
control form and keep a straight alignment throughout the range of
motion

Ring Pushups

Position 0 Position 1

Exercise X-Ray:
you should rotate on the interior when you close-up your hands
do slow reps and always in full control
extend arms as much as possible, make them look like chest flies a
little
they go along with Ring Dips
muscle activation: core, chest, triceps, back, and shoulders.
Diamond Pushups

Position 0 Position 1

If you also plan on training the

core when you do your
pushups, then do your
Diamonds with a foot elevated
and alternate the legs.

Diamonds with Feet Elevated

Exercise X-Ray:
place the hands beneath your chest. However, you can also place them
beneath your abdominals, something like planche position
you can do fast and slow reps too
tempo: 2-1-2
tempo: 3-2-3
they go along with any other pushups and pull-ups
muscle activation: core, chest, triceps, back, and shoulders.

Uneven Pushups

Position 0 Position 1

Exercise X-Ray:
a great exercise to work your pushing strength
tempo: 2-1-2
tempo: 3-2-3
they go along with any other pushups and pull-ups
muscle activation: core, chest, triceps, back, and shoulders.
Lever Pushups

Position 0 Position 1

Exercise X-Ray:
a great exercise to work your pushing strength
progression exercise for One-Arm Pushups
you can use a soccer ball or basketball instead of a pushup handle for
more freedom
tempo: 2-1-2
tempo: 3-2-3
they go along with any other pushups and pull-ups
muscle activation: core, chest, triceps, back, and shoulders.
One-Arm Pushups

Position 0 Position 1

Exercise X-Ray:
a great exercise to work your pushing strength
you can also place your feet on a box and do DECLINE ONE-ARM
PUSHUPS
tempo: 2-1-2
tempo: 3-2-3
go slow and in control
they fit into a progressive workout where you begin pyramidally, with a
tough exercise like this one and gradually towards easier pushing
variations.
muscle activation: core, chest, triceps, back, legs, and shoulders.
Tricep Extensions

Position 0 Position 1

Exercise X-Ray:
good exercise for triceps and especially for beginners who need more
pushing strength
always go slow and never do fast reps here because you need to be in
full control
muscle activation: triceps.
Plank-to-Pushup

Exercise X-Ray:
move up and down from a Plank position
good exercise for beginners to increase strength in the triceps
keep a perfectly straight alignment of your body when you move
throughout the range of motion
muscle activation: triceps, abs, chest, and shoulders.

Decline Pushups

Position 0 Position 1
Exercise X-Ray:
very good exercise for upper-chest
good exercise for beginners to increase strength in the triceps
keep a perfectly straight alignment of your body when you move
throughout the range of motion
muscle activation: triceps, abs, chest, and shoulders.
you can also do Decline Pushups with a close grip, they are called
Declined Diamond Pushups.

Incline Pushups

Position 0 Position 1

Exercise X-Ray:
great exercise for beginners
this exercise trains the lower-chest
keep a perfectly straight alignment of your body when you move
throughout the range of motion
muscle activation: triceps, chest.
Incline Inner Pushups

Position 0 Position 1

Exercise X-Ray:
I usually use paralletes of 20 cm height
great exercise for chest activation, as well as triceps and shoulders
muscle activation: triceps, abs, chest, and shoulders.

Wide Incline Pushups with Neutral Grip

Position 0 Position 1
 Exercise X-Ray:
I usually use paralletes of 20 cm height
the exercise feels like DIPS but is very effective for chest and triceps
muscle activation: triceps, abs, chest, back, and shoulders.

Wide Pushups

Position 0 Position 1

Exercise X-Ray:
good exercise for chest
muscle activation: triceps, abs, chest, and shoulders
pay attention to form and body alignment
Backward Pushup

Exercise X-Ray:
Place your hands 20 cm behind your shoulders, somewhere nearby
your abs
This variation will recruit more muscles and to a higher degree than
the standard pushup
I do not recommend this exercise to those with issues on the lower
back.

Forward Pushup

Exercise X-Ray:
Place your hands 20 cm in front
I recommend the variation for a better chest activation
I do not recommend this exercise to those with issues on the lower
back.
The Handstand

Good isometric exercise to

build shoulder strength for
beginners who can't do Wall
Handstand Pushups or
Negatives.

Exercise X-Ray:
hold for over 30 seconds and up to 90 in multiple sets
try to do negatives once you feel strong enough
do not forget to breathe!
muscle activation: triceps, shoulders, and back
don't curve or bend your spine. Keep a straight spine alignment.
Wall Handstand Pushups

Position 0 Position 1

Position 0 Position 1

You can either face the wall, which will create more tension on
your lower back, and I do not recommend it or lie your back on
the wall, a safer variation. If you face the wall, then keep your
body as straight as possible!
 Do half reps until you are
strong enough to move deeper
throughout the range. I also
recommend the negatives!

Exercise X-Ray:
a fantastic exercise to build shoulder and triceps strength
do not forget to breathe!
muscle activation: triceps, shoulders, core, and back
don't curve or bend your spine. Keep a straight spine alignment
you can also do half reps here or negatives only
the best exercise to build shoulder size
take your time with this exercise because it's a very difficult variation
to unlock.
Wall Handstand Pushups on Paralletes

This exercise will put a lot of pressure on your vertebras located in the
lower back so never attempt it unless regular and the lighter variation on
the ground hasn't become very easy.

I started to train this variation with this extended range of motion after
performing 20 fast, powerful and steady Wall Handstand Pushups on the
ground.

See the X-Ray from previous variants!

Pike Pushups

Position 0 Position 1

Pike Pushups are a more accessible alternative for Handstand Pushups,

especially if you are not comfortable being upside down.

It is a good exercise for the shoulders, but you have to pay attention to
form always and to the range of motion.

If you keep your feet elevated on a box or something, it will provide more
range and require more flexibility, but your shoulders will work harder.
Heavyweight Pushups

Position 0 Position 1

Exercise X-Ray:
do not bend your spine and try to keep your body tight
go slow
do sets of 3-5
a great exercise to build size and maximal strength
muscle activation: triceps, abs, chest, and shoulders
pay attention to form and body alignment
 CORE
EXERCISES
ABS / LOWER BACK / GLUTES
Toes-to-Bar or Full Leg Raises

Exercise X-Ray:
try to keep your legs perfectly stretched out. However, if you do not
have the flexibility, then bend the knees a little
go slow
do sets of 5-7
a great exercise to build core strength
muscle activation: forearms, abs, lower back
pay attention to form and body alignment

Leg Raises

Position 0 Position 1
Exercise X-Ray:
try to keep your legs perfectly stretched out. However, if you do not
have the flexibility, then bend the knees a little
go slow
do sets of 5-10
a great exercise to build core strength
muscle activation: forearms, abs, lower back
pay attention to form and body alignment
raise your legs to 90-degree

Knee Bent Legs Fully Stretched Out

Knee Bent Position 0 for all!

 Doing Leg Raises hanged of a pull-up bar will also build a lot of grip
strength. Staying on your forearms on parallel bars will engage the
abdominals to a higher degree.

V-Raises

On Pull-Up Bar On Dip Station

Ring Leg Raises Variants

L-Sits or Leg Raises Knee Raises

You could also hold an isometrical tucked position and then fully stretch the legs
out to create movement and further abdominal contraction. It's a very tough
variation that requires good flexibility. I could easily call this exercise an Active
Stretch Exercise. Nonetheless, it is a helpful variation to build overall functionality,
not only SIX PACK.

Full Leg Raises

Knee Raise: Easy ABS Variation

Knees-to-Chest Knees-to-Chest

Windshield Wipers

A good but difficult variation you could do for obliques.

 CORE EXERCISES YOU CAN DO
ON THE GROUND

Leg Raises Leg Raises

Position 0 Position 1

Leg Raises Leg Raises with Knee Bent

Position 0 Position 1

Bending the knees doesn't mean your abdominals will work less. It's more a thing
that has to do with flexibility and overall functionality. You can easily train your abs
with bent knees as effective as holding your legs perfectly straight.
 Knees-to-Chest

Sit Ups Sit Ups

Lying Leg Raises (Reverse Crunch)
This is a great exercise to work your entire abdominal layers (obliques
included).
Lower Back Exercise

Bridges or Push Bridges

Exercise X-Ray:
do not relax on the ground when you come down on the eccentric part,
and instead, push up again to get in a fully stretched position
it may take some time to master this exercise because it requires some
strength and most especially, shoulder and general body flexibility
a great exercise to build core strength and develop the entire spine
muscles
muscle activation: abs, spinal muscles, hamstrings, back, shoulders,
triceps
go slow, do not do fast reps
warm-up first, this isn't an exercise you should begin with because it's
also a sort of active stretching exercises that requires a warm-up
build the stretch gradually, do not stretch out to your maximum from
the first set
if you can do this exercise, replace it with the following ones.

Straight Bridges
Short Bridges

Short Bridges One-Leg Short Bridges

The Easiest Variant

Hyperextensions

Hyperextensions can also be done on the ground, but it will have a very
short range of motion, and thus, it will require a more powerful
contraction and an extended time under tension as this is also an Active
Strech exercise.
Deadlifts

You may wonder why I added conventional DEADLIFTS into a bodyweight training
program, and the reason is yet simple. Many out there love and do deadlifts even
though their general training program revolves on basic calisthenics.

What I recommend, though, is lightweight deadlifting and never heavyweight lifts

for health reasons. You may want to protect your spine, so you should better do
over 10 reps than 3 extremely risky ones.

Integrate this exercise with pull-ups, pushups, leg exercises and so on because it
is very versatile. The deadlift is a full-body exercise, and therefore it goes well
even in a HIT session along with Burpees and Skipping Rope or Sprints.

If you want to skip this one, you could replace it with Bent-Legged Deadlifts with
Resistance Bands or simply with many other bodyweight movements such as
sprints, jumps and squats. They will be enough to strengthen your spinal muscles,
core and lower back.

LIGHTWEIGHT!
Flutter Kicks

Mountain Climbers
Russian Twists

Plank Variations
TRX Sit-Ups

Position 0 Legs Fully Stretched Out

Position 0 Knees to Your Chest

Sit-Ups with suspension training is a very good exercise for building

abdominals.
 LEG
EXERCISES
 Almost every time you do compound calisthenics leg
exercises, you also recruit the lower back or the whole
spinal muscles.

Sprints and uphill sprints do that very successfully. ABS and

other body parts might get activated too, like the calves.

Sprints Variations
Exercise X-Ray:
do Hill Sprints as well as Sprints on Flat or Stair Sprints and Running
a full-body exercise that will boost your metabolism and testosterone
do short and extremely explosive sprints
also do long distance sprints like 200 yards (200 meters)
you can do sprints at maximum power, but you can also hold back on it
and give no more than 70% of what you've got in case you do more sets
and longer distances
mix sprints with bodyweight exercises for a HIT workout or do them
solely
mix sprints with aerobic training like 30-60 minutes jogging
muscle recruitment: legs, calves, glutes, abs, lower back, back, trapezes

Sprints are whole-body exercise!

Always do PASSIVE STRETCHING

AFTER SPRINTS SESSIONS.
SEE STRETCHING PDF!
Squat Variations

Regular Squats Regular Squats

Sumo Squats Sumo Squats

Close Squats Close Squats

 Squats recruit all of your leg muscles, calves included. You may need various
variations and even plyometric exercises like Jump Squats or different kinds of
jumps in order to train the Dynamic Strength furthermore, or for joints or to
get extra work for the calves, for instance.

I only recommend isolation leg exercises at the end of the routine, and if you
always do compound leg exercises as your main training.

I recommend Close Squats if you prepare for the Ski season, and along with
other variations, you should build the functionality, muscular endurance and
strength to ski without worrying about fitness, other than your ski skills.

I also want to say that squats, even though you train the legs with them for
hypertrophy and strength goals, because legs are the largest muscle groups,
you'll also increase your cardiovascular system and train to a higher bpm,
making squats sessions great for fat loss, cardio and endurance training.

Isometrically Squat Holds

An Active Stretching exercise or

an Isometric Stretching exercise
if you push the ground with the
legs towards the wall and hold a
static and isometric contraction.
Or you can passively sit to 90-
degree and try to hold it for as
long as possible.

Nonetheless, a great exercise for

recovery. Exercise is good also
because it brings nutrients into
your joints and builds endurance
in the muscles. You'll also achieve
more static strength.
Squats X-Ray and FORM:
perfectly straight alignment of your spine
never lean your torso forward!
the heels stay on the ground, full sole touch, never raise them up!
go deep but not to your maximum

No matter which squat variation you do, be it a long-jump, height,

or simply a jump on a high box, always keep this form. If you keep a
good form, then you'll have the power to push safely and in full
power! Plus, your spine will be safe, and you will also exercise with
extra stability and control.

If you'll raise your heels and stay on your toes when you squat or
jump, then you will risk a sprained ankle or knee in case you slip
away or step and land in the wrong spot. SAFETY FIRST because legs
sustain the entire body weight, and an injury here can keep you out
for a very long time.
 In reality and from experience, I know that if you do 2-3 leg
workouts a week, including only bodyweight squats and sprints,
then they'll develop extremely well and in balance with the upper-
body. You don't need a lot of variation, and in fact, high-volume
(sets and reps) and frequency are the ones accountable for growth
and development.

Stretching is crucial in having a faster and better recovery overall,

especially if you train your lower body very frequently, as I do. The
lower body is the one that needs more stretching and flexibility
training than any other parts of your body if you want extreme
functionality. I am not only judging from a strength and size
perspective only.

Weighted Squats

Lightweight Squats Lighweight Squats

This variation can replace One-Leg Squats or Pistol Squats if it is too

hard or because you may simply prefer this one. I rarely do weighted
squats.
 Heavyweight Squats Squats with Resistance Bands
Sustain Someone's Entire +
Bodyweight on the Shoulders a 10 Kg (20 Lbs) Vest

These are all versions of doing squats with extra resistance. It all
depends on the equipment you have at your disposal as well as your
fitness level. You can easily mix weighted squats with bodyweight leg
training in one routine.

It is a great way to attain size and maximal strength!

Walking Lunges
Crouch Walk

One-Leg Squats
Pistol Squats

Pistols require good flexibility and static strength too.

Bulgarian Splits
Assisted Pistol Squats

If you do not yet possess the strength to do bodyweight one-leg

squats of any kind, then assist yourself like in the pictures.
Assisted Squats

Assisted Squats work for

recovery if you have a
sprained ankle, for
instance. You can also
learn to master and
improve form and
execution for squats.

This variation can be

mixed with Isometrically
Squat Holds as well as
Assisted Pistol Squats.

High Jumps or Extension Jumps

 High Jumps are perfect for building leg explosiveness and dynamic
strength. They can fit into your plyometric leg routine or when you
do HIT.

Frog Jumps and Variants

On the steps of a stadium, uphill or simply on flat, jumping will build leg
size, power, strength, muscle definition and hire the lower back and spinal
muscles to a high degree.

They can be mixed with sprints, hill sprints and other leg exercises
Box Jumps

Box Jumps build strength, and they can also be used to burn
calories.

Burpees

Full Burpees involves a pushup too!

Burpees is a fantastic exercise to integrate into a HIT session or

build not only leg endurance but overall stamina and endurance to
higher heart beatings because burpees will make your heart pulse
over 160 bpm.
Jumping Jacks

Jumping Rope
 Jumping Jacks and Rope-Jumping complete each other elegantly. They
are perfect for burning fat, an aerobic workout, and even something
extremely intense if you do it at a fast pace.

They also train your calves, and actually, they fit into almost any kind of
workout or warm-up.