Calisthenics Basics

About This Workout

Bodyweight training at its most classic: push-ups, dips, planks and burpees, the same moves gymnasts and street workout crews have leaned on for decades because they simply work. No machines, no membership, no excuses, just you against gravity and six exercises that build real strength without a single piece of equipment in sight. Master these and you've basically mastered bodyweight training itself: the push-up teaches you to push, the dip teaches you to press, the plank teaches you to brace, and everything else you'll ever try is just a fancier remix of the same fundamentals.

Muscle Groups

Chest, shoulders, triceps, core

Equipment

None, just your bodyweight

Level

Intermediate

Duration

14-21 min

Exercises In This Workout

Exercise	How to do it	Level
💪 Push-ups	Lower your chest to the floor, elbows tucked in, then push back up.	Intermediate
🙃 Pike Push-ups	Start in a downward-dog shape, bend your elbows, lower your head toward the floor, then push back up.	Expert
Tricep Dips	Using a bench or chair, bend your elbows to lower yourself, then push back up.	Intermediate
Plank	Forearms and toes on the ground, hips level, core braced. Just hold still.	Beginner
🏔️ Mountain Climbers	From a plank, drive your knees toward your chest one after the other, fast.	Intermediate
🐸 Burpees	Squat, kick into a plank, add a push-up if you're feeling brave, then jump back up and clap overhead.	Advanced