5 Best Exercises for each Stage in Calisthenics (Beginner to Pro)

Then make sure to watch this video for

What's up, guys?

It's Yannick here

from calisthenics family and our team and I

currently have over ten years

of calisthenics experience and helped over

1000 people transforming their physqiues and strength.

And in all those years,

we've also gone through a lot of different stages.

And many people often ask us,

So therefore, after quite some brainstorming with our team,

we have made a complete list of

to really progress in calisthenics.

And at the end of the video,

I will share a complete workout plan

that you can follow and get started straight away.

So also note that this video only include exercises

that build strength rather than skills.

But in fact, if you master all these exercises,

you should have enough

strength in order to perform most calisthenics skills.

So I've listed the exercise in five major stages

that we mostly see ultra beginner,

beginner, intermediate, advanced, and expert.

In those stages, I've divided the exercise into

So are you ready?

Let's get started.

the first stage is the ultra beginner or novice stage

in this stage, you really want to focus on

laying a good foundation so you avoid injuries

and can progress safely to a new stage.

With each exercise, I I'll give you the target

reps that you want

to work towards in order to move on to the next stage.

So these are the best exercises

you should do as an ultra beginner.

The Australian pull up is an effective exercise

for building strength in the back, shoulders and arms.

It helps to improve, grip strength and assists

in the development of the traditional pullup

Incline Pushups are a great exercise for building

strength in the chest,

shoulders and triceps.

They are also

a great modification for those who may not be strong enough

to perform a traditional push up on the ground.

the pike hold.

It's a fundamental isometric exercise

that improves shoulder stability and flexibility

and is the first preparation exercise for the handstand

the tucked hollow body hold improves overall core strength

and stability as well as body awareness and control

and is a great alternative for those

that are not strong enough for the full hollow body hold.

Lunges you are a great ultra beginner exercise

as it doesn't tax your leg muscles too much

but still work all major areas of the lower body.

They also help improve balance and stability.

the second stage is the beginner stage.

This stage is where most people start

their calisthenics journey.

If you have reached the targeted reps and sets

of the previous stage,

you can move on to this beginner stage.

So these are the

best exercises that you should do as a beginner.

the pullup is the most important exercise to build,

pulling strength and to improve grip strength,

which are both essential for all pull

related exercise in calisthenics.

The push up is the most fundamental exercise

in calisthenics that all beginners should master.

Make sure to focus on perfect form and good technique.

Pike pushups are great

for building vertical pushing strength.

As a beginner, you want to master this

exercise as it lays the foundation

for more advanced exercises such as the handstand pushup.

The full hollow body hold is the best core exercises

that we would recommend for a beginner.

It improves body awareness and the right core activation

that you need for almost all calisthenics

exercises like the handstand, frontlever,

but also for good form pullups.

Squats are the best exercise you can do to build

strong legs as it is a compound exercise,

they improve overall lower body strength,

mobility and endurance.

All right.

So now let's move on

to the third stage which is the intermediate stage.

this is the stage

where most people will quit their journey.

So if you want to get further than most people,

make sure to stay dedicated and consistent

with the training

and master the following best exercises.

Explosive pull

ups are great for building explosive pulling strength.

It helps for learning the muscle up and other

explosive pulling exercises.

Dips are key to master as calisthenics elite.

It is the foundation for most push related exercises

elevated pike push ups are excellent for improving

your vertical pushing strength by lifting your legs up.

You are preparing towards the wall handstand push up.

hanging leg races

are an effective exercise to target the entire core

as you are using your complete body weight.

They also improve hip and spine mobility.

Jumping squats are a great plyometric exercise

that improves

explosive power and overall lower body strength.

They also increase cardiovascular

endurance and agility.

All right.

So if you met all the targeted

reps and

sets of the previous stage, you can be proud of yourself

because you've gone further than 80% of the people

So now it's time for you to move on

to the fourth stage, which is the advanced stage.

So in order to progress from here,

you need to increase

the intensity of the exercise a lot more,

and you should really show some work ethic.

So these are the best

exercises that you should do as an advanced athlete.

Weighted pullups are an excellent way

to bring a pulling strength to the next level.

Focus on low reps to really maximize

your pulling strength.

Pseudo push ups

are super challenging, but so effective as you build

strength in a more forward leaning position.

This is essential for learning the planche

and the 90 degree handstand push up.

Reverse wall handstand push ups are best

for improving vertical pushing strength.

Always do belly to wall handstand pushups

as this exercise teach you the right technique

and body position for the freestanding handstand push up.

Toes to bar is an advanced core

exercise that target the entire abdominal region.

They improve core strength, stability,

as well as grip, strength and shoulder mobility.

elevated pistol squats are great for building

leg strength and muscles as this unilateral exercise

puts more strain on the muscles by only working

one leg at a time.

All right, guys, Congrats.

You've made it to the final stage.

The expert stage.

Only 1% of

the people will get to this stage.

So now you need some perseverance and keep going.

There's no way back any more.

So let's get into the best exercise that you should do

in order to complete the expert stage.

Waistline pullups are super challenging,

but very effective to bring your explosive pulling

strength to the next level and are essential

for unlocking strict for muscle ups.

Tucked planche pushups are great for improving

horizontal pushing strength for advanced athletes

as you are using your complete body weight.

It also improves straight arm srength in order to achieve the planche

handstand push ups

are the ultimate strength exercise.

Once you've reached the expert stage.

once you unlock this move, you can improve your strength

by doing more reps or using more range of motion.

full pistol squats are effective

for building strength

and size in the legs and improving mobility.

If you've mastered the bodyweight pistol squat,

you can challenge yourself by doing weighted

pistol squats.

Dragon flags are a very

challenging core exercise, but definitely the best of all

as you're using your complete body weight from head to toe.

It also helps improving core strength

for the frontlever, human flag and back lever.

All right, So if you reached all the targeted reps and sets,

you're now officially a master of your own body weight.

So let me know

So now let's get into the workout

plan that you can use to get you started from zero.

In our calisthenics app

We've created our most popular Full Journey workout plan

that also includes these exact five stages

from ultra beginner to expert.

And in this app

you can follow the first ultra beginner stage for free.

So if you want to get started

with this routine, make sure to download our app

in the Google Play, or App Store and give this a try.

See the first link in the description.

So lastly, let's get into this giveaway.

And this week, we will give away

one set of our optimal grip.

Calisthenics family

Parallettes that you can use for most push related exercises.

after publishing this video.

The winner will be announced in next week's video

So this is what we give away in the last video.

And the winner will appear right here in the screen.

Congrats.

So let us know

And we will see you next week.

Peace out, guys.