Calisthenics Progression Guide: Mastering Skills and Gradual Advancement

From Beginner to Pro: Introduction to Calisthenics

As you dive deeper into calisthenics, the exercises become exponentially more challenging.

Take the first one-arm pull-up, for example—it’s a true test of your strength and technique.

Moves like the muscle-up aren’t just about brute strength; they demand precise muscle coordination and control.

Every athlete, no matter their level, hits plateaus or gets overwhelmed by tricky techniques.

But pushing through these obstacles?

That’s where the real satisfaction and growth happen.

Personally, I’ve hit my fair share of plateaus, and trust me, breaking through them feels incredible.

Besides the one-arm pull-up, there are other movements that really test your strength, endurance, and technique.

The Planche, where you suspend your body using just your hands, requires incredible core strength and total control.

The Front Lever, holding your body horizontally with support only from your hands, tests both arm and core strength equally.

And then there’s the one-arm handstand, demanding exceptional strength along with extreme balance and coordination.

These are just a few examples, but trust me, every step forward in calisthenics brings new challenges and peaks to conquer.

 

The Benefits of an Advanced Calisthenics Workout Routine

Advanced calisthenics exercises are like the VIP section of bodyweight training.

Sure, the general benefits of calisthenics are well-known, but diving into advanced routines?

That’s where you unlock some seriously targeted advantages.

Selective Muscle Strengthening: Imagine nailing moves like the planche, front lever, or human flag. These exercises hit specific muscle groups that basic routines often overlook, sculpting a more defined and powerful physique.

Extended Muscle Endurance:

Advanced calisthenics pushes your muscles to last longer, making these exercises perfect for boosting your stamina and resilience.

Balance and Proprioception: Perfecting a handstand push-up or a one-arm pull-up isn’t just for show; it seriously enhances your balance and body awareness in space.

Dynamic Flexibility: The complex movements challenge your joints and tendons, pushing your flexibility to new, dynamic levels beyond what static stretches offer.

Inter-Muscular Coordination: These exercises demand perfect harmony between different muscle groups, refining your overall body coordination and making your movements more fluid and efficient.

Posture Improvement: Advanced calisthenics helps correct muscle imbalances and heightens your postural awareness, leading to a better, more confident stance.

Mental Strengthening: The difficulty and complexity of these exercises require unwavering determination, focus, and mental toughness, fortifying both your body and mind.

Honestly, the mental gains are just as impressive as the physical ones.

It’s like training your brain while sculpting your body!

 

Utilizing Calisthenics for Muscle Mass Development

Calisthenics isn’t just about reps—it’s about progression.

But how does a progression system actually help in building muscle?

Progressions in calisthenics focus on ramping up the intensity and complexity of an exercise rather than just adding more reps.

For instance, once you’ve mastered a set number of standard push-ups, you don’t just crank up the repetitions.

Instead, you move to a more advanced variation like the archer push-up or the one-arm push-up.

This approach keeps your body guessing, creating a constant stimulus for muscle growth.

Each progression level introduces a new challenge, requiring more muscle activation and fiber recruitment.

Your body responds by adapting and growing stronger.

This increasing muscle resistance, combined with proper technique, ensures every muscle fiber is engaged, maximizing gains in mass and strength.

Plus, working through progressions builds a solid foundation, reducing the risk of injuries and ensuring balanced muscle growth.

It’s a smarter way to train, not just harder.

Trust me, your muscles will thank you!

 

Calisthenics Summary
In calisthenics, progressions aren’t just a way to make exercises harder—they’re your roadmap to balanced and safe growth.
Skipping progressions and jumping into advanced moves? That’s a fast track to injuries.
But by following a structured progression, you gradually strengthen not just the major muscles but also the smaller, often overlooked ones, ensuring even and harmonious growth.
Think of it as building a house—you need a strong foundation before you can add the fancy stuff on top.

 

Combining Calisthenics with Other Training Methods

Advanced calisthenics is already a powerhouse, but you can amp up its effectiveness by mixing in weights and cardio.

Weight Lifting:

Calisthenics builds relative strength and sharpens motor skills.

Adding weight lifting can help you gain extra strength and muscle mass that bodyweight exercises alone might miss.

Incorporating barbells and dumbbells bridges any gaps in muscle strength, balancing functional and raw power.

Cardio:

Calisthenics naturally gives you a great cardio workout.

But adding specific cardio sessions like running, cycling, swimming, or jump rope can take your endurance and aerobic capacity to the next level.

This not only supports more intense calisthenics sessions but also aids in recovery and helps keep body fat in check.

Personally, I love adding a quick jump rope session after my calisthenics workout—it’s a game changer for my stamina!

 

Useful Tools and Accessories

Parallettes:

These small elevated supports are perfect for exercises like L-sits, handstands, and varied push-ups.

They provide greater elevation, allowing for a wider range of motion and targeting specific muscle groups.

Gymnastics Rings:

Flexible and dynamic, rings enable a wide range of exercises, from basic pull-ups to advanced moves like ring muscle-ups or planches.

The instability of the rings adds an extra layer of difficulty, enhancing core strength and overall stability.

Resistance Bands:

These elastic bands are highly versatile and can be used to add resistance or assistance in various exercises.

For example, they can help with pull-ups or make push-ups more challenging.

Pull-Up Bars:

Essential for calisthenics practitioners, pull-up bars are perfect for exercises like pull-ups, chin-ups, and muscle-ups.

There are wall-mounted, ceiling-mounted, or free-standing options based on your needs and available space.

Stability Bars:

Excellent for balance exercises and strengthening stabilizer muscles.

Used with movements like squats or lunges, they can significantly intensify your training.

Having the right tools can make your workout more effective and fun.

Don’t hesitate to invest in quality equipment!

 

Types of Progressions

Within Calisthenics, progressions are not just a simple list of exercises to perform sequentially.

They represent a strategic pathway outlined to develop specific skills and competencies.

These generally fall into the following categories:

Strength Progressions:

These focus on muscle strengthening and endurance.

A classic example involves push-ups.

A beginner might start with knee push-ups, which reduce the amount of body weight to lift.

Once mastered, they can progress to standard push-ups and subsequently advance to more challenging variations like one-arm push-ups.

Balance Progressions:

Balance is crucial in Calisthenics, especially in exercises that require supporting the body in unusual positions.

A typical example is the handstand or vertical position.

Athletes might begin by using a wall for support and gradually reduce dependency on it, working toward a fully independent handstand.

Flexibility Progressions:

While Calisthenics is often associated with strength and balance, flexibility plays a crucial role in many advanced techniques.

These progressions could start with basic stretching and evolve into specific exercises aimed at achieving goals such as a full split, contributing to a greater range of motion and injury prevention.

Integrating these progressions ensures a well-rounded approach to your training.

 

Fundamental Exercises and Their Progressions

Calisthenics, like any sports discipline, has some foundational exercises that, once mastered, open the door to more advanced and technically demanding variations.

Here’s an overview of basic movements and their progressions:

Push-ups:

This exercise, targeting the chest, shoulders, and triceps, offers multiple variations for all levels.

You start with knee push-ups, ideal for beginners.

Once you gain confidence, you move on to standard push-ups.

Diamond push-ups then challenge triceps and core strength.

Finally, for the daring, one-arm push-ups are a true test of balance and strength.

Pull-ups:

Primarily targeting the back and biceps.

You begin with assisted pull-ups, using bands or a specialized machine.

Next, you transition to standard pull-ups, lifting your entire body weight.

Chin-ups put greater emphasis on the biceps.

Finally, muscle-ups combine a pull-up and a push-up, requiring significant strength and coordination.

Squats:

Essential for strengthening the legs and glutes.

Standard squats are the foundation, focusing on proper technique and posture.

Bulgarian split squats introduce an element of instability, working one leg at a time.

Pistol squats, on the other hand, combine strength, balance, and flexibility in a complex single movement.

Dips:

Excellent for triceps, chest, and front deltoids.

Bench dips are a good starting point, allowing you to adjust the difficulty by varying leg extension.

Subsequently, parallel bar dips require greater core strength.

Finally, ring dips are the advanced version, with a particular focus on instability and muscle control.

Mastering these fundamentals is key to progressing in calisthenics.

Each step builds on the previous one, creating a solid foundation for more advanced moves.

 

Planks are More Than Just a Basic Exercise for Beginners

The plank might look simple, but it’s a powerful move for strengthening your core and improving your posture.

Plus, it lays a solid foundation for more advanced exercises.

Don’t think of planks as just a beginner’s exercise.

With various modifications and progressions, planks can challenge even advanced athletes.

Beyond the traditional front plank, you can try side planks, planks with limb lifts, and many other variations.

What makes planks so effective is their ability to engage a wide range of muscles simultaneously, giving you a thorough and comprehensive workout.

Planks not only build core strength but also improve muscle endurance, stability, and coordination.

By regularly incorporating planks and their variations into your calisthenics routine, you’ll create a strong base for further progressions.

This will boost your overall strength and enhance your athletic performance.

I remember the first time I tried a side plank—it was a struggle, but sticking with it made a huge difference in my stability.

 

Complete Guide to Advanced Calisthenics Exercises

 

CHEST – Push-Up Variations:

Exercise	Description
One-arm push-up	Push-up with one hand behind your back
Pseudo planche push-ups	Hands near hips, shifting weight forward
Archer push-ups	One arm extends, the other does the push-up
Decline one-arm push-up	Feet elevated, one-arm push-up
Typewriter push-ups	Lower body, move side to side at the bottom
Diamond planche push-ups	Hands form a diamond, shift weight forward

BACK – Pull-up Variations:

Exercise	Description
One-arm pull-up	Pull-up with one arm
Archer pull-ups	One arm pulls, the other stays extended
Muscle-ups	Explosive pull-up transitioning to a dip
L-sit pull-ups	Pull-up with legs in an “L” shape
Wide-grip pull-ups	Pull-up with hands wider than shoulders
Commando pull-ups	Pull-up facing perpendicular to the bar

SHOULDERS – Handstand & Planche Variations:

Exercise	Description
Handstand push-ups	Push-ups in a handstand position
Piked push-ups	Push-up with hips piked, feet on the ground
90-degree push-ups	Handstand to planche push-up
Tuck planche push-ups	Push-ups in a tuck planche position
Tuck planche	Beginner planche with legs tucked
Advanced tuck planche	Flat back, legs tucked
Straddle planche	Legs wide, body parallel to the ground
Full planche	Body parallel, legs together and straight

QUADRICEPS, GLUTES & HAMSTRINGS – Squat Variations:

Exercise	Description
Pistol squats	Single-leg squat, one leg extended forward
Jumping pistol squats	Dynamic pistol squat with a jump
Skater squats (curtsy squats)	Single-leg squat, non-supporting leg diagonally behind
Elevated pistol squats	Pistol squat with non-supporting foot elevated behind
Deep step-ups	Step-ups to a higher elevation
Sissy squats	Quad-dominant squat with heels lifting off the ground
Advanced shrimp squats	Single-leg squat with the non-supporting leg behind

CALVES:

Exercise	Description
One-leg calf raises	Single-leg exercise to target calf muscles
Tuck jumps	Explosive plyometric exercise
Depth jumps	Plyometric exercise for power and explosiveness

TRICEPS – Dip Variations:

Exercise	Description
Impossible Dips	Challenging dip emphasizing triceps and shoulders
Deep ring dips	Dips on rings for a deeper range of motion
One-arm dips	Dip using only one arm
Korean dips	Dips with body in front of the bars

BICEPS – Curl Variations (Using Bars or Rings):

Exercise	Description
Bodyweight bicep curls (on rings)	Curls using bodyweight with rings
Pelican curls (full arm extension on rings)	Intense bicep and forearm workout using rings
One-arm bodyweight bicep curl (using a bar)	Single-arm curl using a bar

FOREARMS AND GRIP:

Exercise	Description
One arm dead hangs	Strengthen grip and forearm by hanging from a bar
Fat bar pull-ups	Enhance grip strength using a thicker bar
Finger pull-ups	Advanced pull-ups using fewer fingers
False grip training (on bar or rings)	Strengthen grip and wrist for moves like muscle-ups

HIP FLEXORS AND LOWER CORE:

Exercise	Description
Hanging Leg Raises (with extended legs)	Raise legs while hanging from a bar
Windshield Wipers	Core exercise rotating legs side to side
Skin the Cats	Full-body movement for shoulder mobility, core, and hip flexors

ABS/CORE (Lever Variations, Flag Variations):

Exercise	Description
Front Lever Raises	Transition from hanging to front lever position
Front Lever Holds	Static hold with body parallel to the ground
Back Lever Holds	Static hold with body facing downwards
Dragon Flags	Advanced core exercise
V-sits	Static hold targeting abs and hip flexors
L-sit to Planche	Transition from L-sit to planche
Human Flag	Static hold with body vertical on a pole
Straddle Flag	Variation of human flag with legs spread apart

GLUTES AND HAMSTRINGS – Bridge Variations:

Exercise	Description
Bridge Push-ups	Bridge with a pushing motion
One-leg Bridges	Bridge emphasizing one side at a time
Elevated Bridges	Bridge with feet on an elevated surface

LOWER BACK – Back Extensions & Variations:

Exercise	Description
Superman Holds	Isometric exercise mimicking Superman’s flying position
Reverse Hyperextensions	Lower back and glutes exercise using an elevated surface
Arch Body Holds	Isometric hold for the entire posterior chain

MOBILITY AND FLEXIBILITY – Advanced Stretching:

Exercise	Description
Pancake Stretch	Targets adductors, hamstrings, and lower back
Front Splits	Deep stretch for hamstrings and hip flexors
Middle Splits	Deep stretch for inner thigh muscles
Bridge Stretch with Rotation	Enhances thoracic mobility and stretches the anterior chain

 

 

A Step-by-Step Guide to Calisthenics Progressions

Here are some progression exercises for each of the advanced movements I mentioned in the previous section:

One-arm push-up Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	8-12 months
Wide push-ups	3×10-12	–
Diamond push-ups	3×8-10	–
Archer push-ups	3×5-8/arm	–
Assisted one-arm push-ups	3×5/arm	–

Pseudo planche push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	5-8 months
Diamond push-ups	3×10-12	–
Planche leans	3×20-30s	–
Feet-elevated pseudo-planche push-ups	3×8-10	–

Archer push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	3-5 months
Wide push-ups	3×10-12	–
Side-to-side push-ups	3×8-10	–

Decline one-arm push-up Progression:

Exercise	Sets x Reps/Duration	Est. Time
Decline push-ups	3×12-15	10-14 months
Decline diamond push-ups	3×8-10	–
Decline archer push-ups	3×5-8/arm	–
Assisted decline one-arm push-ups	3×5/arm	–

Typewriter push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	4-6 mo.
Wide push-ups	3×10-12	–
Side-to-side push-ups	3×8-10	–

Diamond planche push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Diamond push-ups	3×12-15	6-9 mo.
Planche leans	3×20-30s	–
Pseudo planche push-ups	3×8-10	–
Feet-elevated pseudo-planche push-ups	3×6-8	–

One-arm pull-up Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	12-18 mo.
Assisted one-arm static holds	3×10-20s/arm	–
Negative one-arm pull-ups	3×3-5/arm	–
Assisted one-arm pull-ups	3×3-5/arm	–

Archer pull-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	6-9 mo.
Side-to-side pull-ups	3×5-8	–
Wide pull-ups	3×5-8	–

Muscle-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	9-12 mo.
Deep dips	3×8-12	–
Explosive pull-ups	3×5-8	–
Assisted muscle-ups	3×3-5	–

L-sit pull-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Knee raise pull-ups	3×8-10	5-7 mo.
L-sit holds (floor or bars)	3×15-30s	–
Half L-sit pull-ups	3×6-8	–

Wide-grip pull-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	4-6 mo.
Wide grip hangs	3×20-30s	–

Commando pull-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	5-7 mo.
Alternating grip pull-ups	3×6-8	–
Side-to-side pull-ups	3×6-8	–

Handstand push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Piked push-ups	3×8-12	6-9 mo.
Wall-assisted handstand hold	3×20-40s	–
Wall-assisted handstand push-ups	3×4-8	–
Free-standing handstand push-ups	3×3-6	–

Piked push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	3-5 mo.
Decline push-ups	3×8-12	–
Elevated piked push-ups	3×6-10	–

90-degree push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Piked push-ups	3×8-12	9-12 mo.
Handstand push-ups	3×4-8	–
90-degree handstand hold	3×10-20s	–

Tuck planche push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Frog stand	3×20-40s	7-9 mo.
Tuck planche hold	3×10-20s	–
Tuck planche push-ups	3×3-6	–

Tuck planche Progression:

Exercise	Sets x Reps/Duration	Est. Time
Frog stand	3×20-40s	6-8 mo.
Tuck planche hold	3×10-20s	–

Advanced tuck planche Progression:

Exercise	Sets x Reps/Duration	Est. Time
Tuck planche	3×20-30s	8-12 mo.
Advanced tuck planche hold	3×10-20s	–

Straddle planche Progression:

Exercise	Sets x Reps/Duration	Est. Time
Advanced tuck planche	3×20-30s	12-18 mo.
Straddle planche hold	3×8-15s	–

Full planche Progression:

Exercise	Sets x Reps/Duration	Est. Time
Straddle planche	3×10-20s	18-24+ mo.
Full planche hold	3×5-10s	–

Pistol Squats Progression:

Exercise	Sets x Reps/Duration	Est. Time
Bodyweight squats	3×15-20	1-2 mo.
Assisted pistol squats (using a pole or wall)	3×8-12	–
Box pistol squats (to a bench or chair)	3×8-12	–
Pistol squats	3×5-10	–

Jumping Pistol Squats Progression:

Exercise	Sets x Reps/Duration	Est. Time
Pistol squats	3×5-10	3-6 mo.
Box jumps	3×8-12	–
Jumping pistol squats	3×5-8	–

Skater Squats (Curtsy Squats) Progression:

Exercise	Sets x Reps/Duration	Est. Time
Lunges	3×10-15 each leg	2-4 mo.
Bulgarian split squats	3×8-12 each leg	–
Skater squats	3×8-12 each leg	–

Elevated Pistol Squats Progression:

Exercise	Sets x Reps/Duration	Est. Time
Pistol squats	3×5-10	3-6 mo.
Elevated bodyweight squats	3×8-12	–
Elevated pistol squats	3×5-8	–

Deep Step-Ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Step-ups (knee height)	3×10-15 each leg	2-4 mo.
Deep step-ups (hip height)	3×8-12 each leg	–

Sissy Squats Progression 

Exercise	Sets x Reps/Duration	Est. Time
Bodyweight squats with heel raise	3×10-15	2-3 mo.
Assisted sissy squats (using a pole)	3×8-12	–
Sissy squats	3×5-10	–

Advanced Shrimp Squats Progression:

Exercise	Sets x Reps/Duration	Est. Time
Shrimp squats (knee touch)	3×8-12 each leg	3-6 mo.
Advanced shrimp squats (knee to floor)	3×5-8 each leg	–

One-leg Calf Raises Progression:

Exercise	Sets x Reps/Duration	Est. Time
Double leg calf raises (flat ground)	3×20-30	1-2 mo.
Double leg calf raises (on the elevated surface)	3×15-25	–
One-leg calf raises (flat ground)	3×10-20	–
One-leg calf raises (on an elevated surface)	3×10-15	–

Tuck Jumps Progression:

Exercise	Sets x Reps/Duration	Est. Time
Bodyweight squats	3×15-20	1-2 mo.
Jump squats	3×10-15	–
High knees (dynamic)	3×20-30 seconds	–
Tuck jumps	3×8-12	–

Depth Jumps Progression:

Exercise	Sets x Reps/Duration	Est. Time
Box jumps (medium height)	3×8-12	2-4 mo.
Box jumps (higher height)	3×6-10	–
Controlled depth drops (stepping off a box and landing softly)	3×6-10	–
Depth jumps (jumping immediately upon landing)	3×5-8	–

Impossible Dips Progression:

Exercise	Sets x Reps	Est. Time
Parallel bar dips	3×8-12	1-2 mo.
Straight bar dips	3×6-10	–
Archer dips (on parallel bars)	3×5-8	–
Impossible dips (using assistance)	3×3-6	–
Impossible dips	3×3-5	–

Deep Ring Dips Progression:

Exercise	Sets x Reps	Est. Time
Parallel bar dips	3×8-12	1-2 mo.
Ring dips with stable rings	3×6-10	–
Ring dips with slight turning out at the top	3×6-8	–
Deep ring dips (using assistance if needed)	3×4-6	–

One-arm Dips Progression:

Exercise	Sets x Reps	Est. Time
Parallel bar dips	3×10-15	1-2 mo.
Weighted dips	3×6-10	–
Assisted one-arm dips (using a band or light support)	3×4-6	–
One-arm dips	3×2-4	–

Korean Dips Progression:

Exercise	Sets x Reps	Est. Time
Parallel bar dips	3×8-12	1-2 mo.
Straight bar dips (with chest facing the bar)	3×6-10	–
Korean dips with feet touching the ground	3×5-8	–
Korean dips (full range without feet support)	3×4-6	–

Bodyweight Bicep Curls (on rings) Progression:

Exercise	Sets x Reps	Est. Time
Australian pull-ups	3×8-12	1-2 mo.
Close-grip Australian pull-ups	3×6-10	–
Bicep curls using TRX or low bar	3×6-8	–
Bodyweight bicep curls (on rings)	3×5-8	–

Pelican Curls (full arm extension on rings) Progression:

Exercise	Sets x Reps	Est. Time
Ring push-ups	3×8-12	1-2 mo.
Skater push-ups on rings	3×6-10	–
Negative pelican curls	3×3-5 (slow descent)	–
Pelican curls (full arm extension)	3×3-5	–

One-arm Bodyweight Bicep Curl (using a bar) Progression:

Exercise	Sets x Reps	Est. Time
Bodyweight bicep curls (two arms on a bar)	3×8-10	1-2 mo.
Assisted one-arm bicep curls (using the off-hand as little as possible)	3×5-8 per arm	–
One-arm bodyweight bicep curl negatives	3×3-5 per arm	–
One-arm bodyweight bicep curl	2×3-4 per arm	–

One-arm Dead Hangs Progression:

Exercise	Sets x Time	Est. Time
Two-arm dead hangs	3×30-45 seconds	1 mo.
Assisted one-arm dead hangs (using a band or off-hand)	3×20-30 seconds per arm	1-2 mo.
One-arm dead hangs	3×10-20 seconds per arm	–

Fat Bar Pull-ups Progression:

Exercise	Sets x Reps	Est. Time
Standard pull-ups	3×8-12	1-2 mo.
Pull-ups holding a towel (to increase grip difficulty)	3×6-8	–
Fat bar pull-ups	3×5-8	–

Finger Pull-ups Progression:

Exercise	Sets x Reps	Est. Time
Standard pull-ups	3×8-12	1-2 mo.
Pull-ups with fewer fingers (e.g., 4 fingers)	3×6-8	1 mo.
Pull-ups with even fewer fingers (e.g., 3 fingers)	3×5-7	1 mo.
Finger pull-ups (using only 2 fingers)	3×3-5	–

False Grip Training (on bar or rings) Progression:

Exercise	Sets x Time/Reps	Est. Time
Standard pull-ups	3×8-12	1 mo.
False grip hangs	3×20-30 seconds	1 mo.
False grip pull-ups	3×5-8	1-2 mo.
Advanced movements using false grip (e.g., muscle-ups)	Progress as appropriate	Varies

Hanging Leg Raises (with extended legs) Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Knee Raises (hanging)	Init.	3×10-15	1-2 mo.
L-sit Holds (hanging)	Int.	3×10-20 seconds	1-2 mo.
Hanging Leg Raises (legs bent at 90°)	Adv.	3×8-12	1-2 mo.
Hanging Leg Raises (with extended legs)	Mast.	3×8-12	–

Windshield Wipers Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Leg side swings (hanging)	Init.	3×8-12 per side	1-2 mo.
Half Windshield Wipers (legs at 90°)	Int.	3×8-12	2-3 mo.
Windshield Wipers	Mast.	3×6-10	–

Skin the Cats Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Tuck Front Lever Raises	Init.	3×5-8	2-3 mo.
Tuck Back Lever Raises	Int.	3×5-8	2-3 mo.
Skin the Cats	Mast.	3×3-6	–

Front Lever Raises Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Tuck Front Lever Raises	Init.	3×5-8	2-3 mo.
Adv. Tuck Front Lever Raises	Int.	3×5-8	2-3 mo.
Straddle Front Lever Raises	Adv.	3×3-6	3-4 mo.
Front Lever Raises	Mast.	3×3-6	–

 

Front Lever Holds Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Tuck Front Lever Holds	Init.	3×10-20 seconds	2-3 mo.
Advanced Tuck Front Lever Holds	Int.	3×15-25 seconds	2-3 mo.
Straddle Front Lever Holds	Adv.	3×10-20 seconds	3-4 mo.
Front Lever Holds	Mast.	3×5-15 seconds	–

Back Lever Holds Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Tuck Back Lever Holds	Init.	3×10-20 seconds	2-3 mo.
Advanced Tuck Back Lever Holds	Int.	3×15-25 seconds	2-3 mo.
Straddle Back Lever Holds	Adv.	3×10-20 seconds	3-4 mo.
Back Lever Holds	Mast.	3×5-15 seconds	–

Dragon Flags Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Leg Raises (on the floor)	Init.	3×8-12	1-2 mo.
Bent-leg Dragon Flags	Int.	3×5-8	2-3 mo.
Dragon Flags	Mast.	3×3-6	–

V-sits Progressions:

Exercise	Prog.	Sets x Time	Est. Time
L-sits	Init.	3×10-20 seconds	2-3 mo.
Tuck V-sits	Int.	3×10-20 seconds	2-3 mo.
V-sits	Mast.	3×5-15 seconds	–

L-sit to Planche Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
L-sits	Init.	3×10-20 seconds	2-3 mo.
Tuck Planche	Int.	3×10-20 seconds	2-3 mo.
L-sit to Planche	Mast.	3×5-8	–

Human Flag Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Flagpole holds (vertical position)	Init.	3×10-20 seconds	3-4 mo.
Straddle Human Flag	Int.	3×5-10 seconds	4-6 mo.
Human Flag	Mast.	3×3-8 seconds	–

Straddle Flag Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Side Planks	Init.	3×20-40 seconds	1-2 mo.
Elevated Side Planks	Int.	3×20-40 seconds	1-2 mo.
Straddle Flag	Mast.	3×3-8 seconds	–

Bridge Push-Ups Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Glute Bridges	Init.	3×10-15	1-2 mo.
Half Bridge Push-Ups (with support)	Int.	3×5-10	2-3 mo.
Bridge Push-Ups	Mast.	3×5-10	–

One-leg Bridges Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Glute Bridges	Init.	3×10-15	1-2 mo.
Bridge Hold (with two legs)	Int.	3×10-20 seconds	2-3 mo.
One-leg Bridges	Mast.	3×5-10 per leg	–

Elevated Bridges Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Glute Bridges	Init.	3×10-15	1-2 mo.
Bridge Push-Ups	Int.	3×5-10	2-3 mo.
Elevated Bridges	Mast.	3×5-10	–

Superman Holds Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Prone Cobra Pose	Init.	3×20-30 seconds	1-2 mo.
Prone Back Extension (hands-on temples)	Int.	3×10-15	2-3 mo.
Superman Holds	Mast.	3×20-40 seconds	–

Reverse Hyperextensions Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Leg Lifts (lying face down)	Init.	3×10-15	1-2 mo.
Elevated Leg Lifts (using a bench)	Int.	3×8-12	2-3 mo.
Reverse hypers.	Mast.	3×10-15	–

Arch Body Holds Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Arch Body Rocks	Init.	3×10-15	1-2 mo.
Extended Arch Body Hold (arms & legs elevated slightly)	Int.	3×15-30 seconds	2-3 mo.
Arch Body Holds	Mast.	3×20-50 seconds	–

 

Conclusion

Every progression and challenge overcome represents a step forward in both physical strength and mental discipline—something I’ve grown to appreciate more with each workout.

The art of body movement is a continuous journey of discovery, adaptation, and growth.

What I’ve realized is that it’s not only about building strength but also becoming more attuned to how my body moves and understanding its true capabilities.

No matter where you start or where you’re going, the real beauty of calisthenics lies in the journey itself.

Each new challenge offers valuable insights, and for me, it’s the lessons in patience, persistence, and self-control that leave the biggest impact.

FAQs

Does proper breathing improve performance in progressions?

Breathing is a crucial element for improving performance in calisthenics progressions. During the execution of complex and advanced movements, the body requires more oxygen to fuel the muscles and provide energy.

Can I quickly move on to more advanced exercises if I feel strong?

Even if you feel strong, increasing the difficulty too quickly can lead to overtraining or injuries. It’s essential to give your body time to adapt.

How important is mobility in calisthenics?

Mobility is crucial. Focusing solely on strength without developing good mobility can lead to a limited range of motion and potential muscle imbalances.

Can I combine calisthenics with other forms of training?

Absolutely. Incorporating calisthenics with other training methods, like weightlifting or cardio, can provide a well-rounded fitness routine and optimize results.