💪
Calisthenics Workout
✓ OfficialOfficial · Pull, push, core — a rep ladder already written in, no equipment.
💪
Calisthenics Workout
Exercises
No default sub-entries
Your body and a bar. Pull-ups, push-ups, assisted one-leg sit-ups, crunches — ten sets in all, and every one of them arrives with its reps already written in.
That is the part worth noticing. This is not "3 × 10 and good luck": it is a ladder. Pull-ups run two sets at seven, then two at five, because the fifth set is not the first set and pretending otherwise is how people stall. Push-ups climb the other way — two at twelve, then fifteen, then seventeen — while you are still fresh enough to climb. Crunches finish at fifty, forty, fifty, fifty.
So the session is not a target you either hit or miss. It is a shape, and your job is to move the numbers inside it. Beat one rung this week and the log says so.
Every exercise carries its own how-to page — setup, the movement, the common mistakes, how to regress it when it is too hard and how to progress it when it stops being hard — sitting right beside the set you are logging.
No equipment beyond something to hang from. Copy it and change every number in it; presets are starting values, never a cage.
💪Calisthenics Workout10 exercises · 16 entries
Entry titleTitle · Calisthenics Workout
Exercises
Pull-upsRepetitions 7×2Pull-upsRepetitions 5×2
Push-upsreps 12×2Push-upsreps 15×1Push-upsreps 17×1
One-leg sit-up (assisted)Repetitions 15×1One-leg sit-up (assisted)Repetitions 12×3
Crunchesreps 50×1Crunchesreps 40×1Crunchesreps 50×2</> The listing manifest · read-only
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"description": "## How to do a pull-up\n\nThe best upper-body pulling exercise there is: lats, upper back and biceps pull you up, and your core keeps you from swinging. Hard to cheat, which is why progress here is real progress.\n\n**Watch this first:**\n\nhttps://www.youtube.com/watch?v=GBqAZP6jquc\n\n### Setup\n\n1. Grip the bar slightly wider than your shoulders, palms facing away (overhand).\n2. Hang with straight arms, then **pull your shoulder blades down and back** — this is the position you keep the whole set. Shrugged-up shoulders are where injuries come from.\n3. Squeeze your glutes and brace your abs; legs straight or crossed behind you.\n\n### The movement\n\n1. Lead with your **elbows driving down toward the floor**, not with your chin.\n2. Pull until your chin clears the bar (chest toward the bar is the ideal).\n3. Lower under control, all the way to straight arms — a full hang each rep.\n4. Breathe out on the way up, in on the way down.\n\n### Common mistakes\n\n- **Kipping / swinging** — momentum, not strength. Keep your body still and vertical.\n- **Half reps** — not reaching a full hang at the bottom. Full range or it does not count.\n- **Shrugging** — shoulders up by your ears. Pull the blades down first, then bend the arms.\n- **Neck craning** — reaching for the bar with your chin. Keep the neck neutral.\n\n### Too hard? Regress it\n\n1. **Dead hang** — just hang for 20–30s to build grip and shoulder position.\n2. **Negatives** — jump to the top, lower as slowly as you can (aim 5s). Brutally effective.\n3. **Band-assisted pull-ups** — loop a band under your feet or knees.\n4. **Inverted rows** — bar at waist height, body at an angle. Lower the bar to make it harder.\n\n### Too easy? Progress it\n\n- **Weighted pull-ups** — backpack or a dipping belt.\n- **Slow tempo** — 3s up, 3s down.\n- **Archer / commando pull-ups**, and eventually one-arm progressions.\n\n### How many?\n\n- Log every set. Stop 1–2 reps before form breaks — swinging reps teach the wrong pattern.\n- 3–5 sets, 2–3× per week. Low reps are normal here; adding one clean rep is a good week.\n",
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"description": "## How to do a push-up\n\nThe push-up is a full-body pressing movement: chest, shoulders, and triceps do the pushing while your core and glutes hold your body in one rigid line. Done well, it is one of the best strength exercises that needs zero equipment.\n\n**Watch this first — 2 minutes:**\n\nhttps://www.youtube.com/watch?v=IODxDxX7oi4\n\n### Setup\n\n1. Hands on the floor slightly wider than shoulder-width, fingers pointing forward, stacked under your shoulders.\n2. Legs extended behind you, feet together or hip-width.\n3. Squeeze your glutes and brace your abs — your body should form **one straight line** from head to heels. Hold that line for the whole set.\n\n### The movement\n\n1. Lower yourself under control (~2 seconds) by bending your elbows. Keep them at roughly a **45° angle** to your torso — not flared straight out, not pinned to your ribs.\n2. Go down until your chest is about a fist's height from the floor (or lightly touches it).\n3. Press the floor away until your arms are fully straight. That's one rep.\n4. Breathe in on the way down, out on the way up.\n\n### Common mistakes\n\n- **Sagging hips** — the line breaks and your lower back takes the load. Squeeze glutes harder.\n- **Hips piked up** — turns it into an easier, shorter movement. Keep the straight line.\n- **Half reps** — going down 10 cm. Full range: chest near the floor, arms fully locked at the top.\n- **Flared elbows (90°)** — hard on the shoulders. Tuck them toward ~45°.\n- **Head pecking** — chin diving at the floor while the chest stays high. Lead with your chest, keep your neck neutral.\n\n### Too hard? Regress it\n\nKeep the same straight-line form, just reduce the load:\n\n1. **Incline push-ups** — hands on a bench, table, or wall. The higher the hands, the easier. Work down toward the floor over time.\n2. **Knee push-ups** — same line from head to knees.\n\nA good rule: when you can do ~12 clean reps at one level, move to the next harder one.\n\n### Too easy? Progress it\n\n- **Decline push-ups** — feet elevated on a bench or step.\n- **Diamond push-ups** — hands close together, more triceps.\n- **Weighted push-ups** — backpack with books, or a plate on your back.\n- **Slow tempo** — 3 seconds down, 1 second pause at the bottom.\n\n### How many?\n\n- Log **every set here** — quality reps only; stop 1–2 reps before your form breaks.\n- 3–4 sets, 2–4× per week is plenty for steady progress.\n- Progress by adding 1–2 reps per session, then move to a harder variation once reps get high (~20+).\n",
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"description": "## How to do an assisted one-leg sit-up\n\nA sit-up with one leg bent and one leg extended, using your hands or the bent leg for a little help. Harder than a normal sit-up because one side of the hip flexors cannot pitch in, so it exposes any left/right imbalance.\n\n**Watch this first:**\n\nhttps://www.youtube.com/watch?v=QoznNIG0dCM\n\n### Setup\n\n1. Lie on your back. **One knee bent**, that foot flat on the floor; the other leg straight along the ground.\n2. Arms crossed on the chest, or reaching forward — reaching forward is easier.\n3. Press your lower back gently toward the floor and brace.\n\n### The movement\n\n1. Curl your head and shoulders up first, then sit all the way up, keeping the straight leg **down on the floor**.\n2. Assist as much as you need: push lightly off the floor with a hand, or hold behind the bent thigh and pull. Use only as much help as it takes to keep the movement smooth.\n3. Lower slowly and under control, one vertebra at a time.\n4. Do the **same number of reps on each side** — that is the point of the exercise.\n\n### Common mistakes\n\n- **The straight leg lifting off the floor** — the giveaway that the hip flexors have taken over. Keep the heel pinned down.\n- **Yanking the neck** with the hands.\n- **Twisting** toward the bent leg. Keep the shoulders square.\n- **Skipping the weaker side** — always match the reps to your weaker side.\n\n### Too hard? Regress it\n\n- Assist more with the hands, or bend the straight leg a little.\n- **Negatives** — start sat up, lower as slowly as you can.\n- Do plain **sit-ups** and **crunches** until the strength is there.\n\n### Too easy? Progress it\n\n- **Less assistance**, then none at all.\n- **Arms crossed on the chest**, then overhead.\n- Slow tempo — 3s up, 3s down.\n\n### How many?\n\n- Log every set, and record both sides. Match the strong side to the weak side.\n- 3 sets of 5–12 per leg, 2–3× per week.\n",
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"description": "## How to do a crunch\n\nA short, controlled flexion of the spine that targets the upper abs. Small movement, big difference between doing it right and yanking on your neck.\n\n**Watch this first:**\n\nhttps://www.youtube.com/watch?v=YdZakh0Pkwc\n\n### Setup\n\n1. Lie on your back, knees bent, feet flat on the floor.\n2. Hands lightly behind your head or crossed on your chest. **Fingertips only** behind the head — never lace your fingers and pull.\n3. Keep a small gap between your chin and chest, as if holding an apple there.\n\n### The movement\n\n1. Curl your **shoulder blades off the floor** by shortening the distance between ribs and hips.\n2. Stop once the blades clear the floor — that is the full range. Your lower back stays down.\n3. Pause for a beat at the top and squeeze.\n4. Lower slowly. Breathe out on the way up, in on the way down.\n\n### Common mistakes\n\n- **Pulling on the neck** — the classic. Hands are a rest, not a lever.\n- **Going too high** — past shoulder-blade height it becomes a sit-up and the hip flexors take over.\n- **Speed reps** — bouncing off the floor. Slow down; the tension is the point.\n- **Holding your breath** — exhale as you curl.\n\n### Too hard? Regress it\n\n- **Reduce range** — lift just the head and shoulders an inch, hold 2s.\n- Cross your arms on your chest instead of behind your head (shorter lever).\n\n### Too easy? Progress it\n\n- **Arms straight overhead** — longer lever, much harder.\n- **Slow tempo** — 3s up, 2s hold, 3s down.\n- **Weighted crunch** — hold a plate or kettlebell on your chest.\n- **Cable / decline crunches** for added load.\n\n### How many?\n\n- Log every set. Quality over quantity — 15 controlled reps beat 50 sloppy ones.\n- 3 sets, 2–4× per week. Progress with tempo and load before chasing rep counts.\n",
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