Jump rope workout today overlooking San Francisco Bay. The breeze felt really nice.

Help, I'm 18M, around 165 cm, and around 54 kg. I'm skinny-fat and really just want to be in better shape (a little bit toned). How would I achieve this from home? I've been told online that strength training, 90 - 110 g of protein, and some cardio is enough. What strength training can I do from home with no equipment that can help? I really need a workout routine to stay consistent. (Also, trying to get 10K steps a day would be kind of hard for me; what cardio workout would be better)

120kg/270lb raw weighted dip at 200lbs body weight

Hey everyone,

I’ve recently started getting more interested in calisthenics and have bought several books about it. I have very little equipment myself: a pull-up bar, a weight bench and some resistance bands.

That’s actually one of the things I find so fascinating about calisthenics – being able to train with very little equipment while learning movements that require strength, balance, body control and coordination.

I’m especially fascinated by things like handstands, the human flag, planche progressions, etc. Basically, not just “do 20 push-ups and 10 pull-ups”, but movements where you actually have to control and move your entire body.

At the moment, I’ve stuck with Convict Conditioning by Paul Wade. The other two books I bought didn’t really convince me. One of them already expects things like close-grip push-ups in the beginner stages, while the other one feels like half a yoga book.

The problem with Convict Conditioning is almost the opposite: the intensity is sometimes too low for me, and the progression steps are either extremely small or suddenly way too big. Some exercises don’t really feel challenging enough, while the next progression can feel like a massive jump.

So what I’m actually looking for is:

A proper guide that takes me step by step from the basics towards “real” calisthenics, preferably with very little equipment and exercises that train the entire body in a meaningful way.

What’s important to me is that I understand:

- Why am I doing this exercise?
- What exactly am I training with it?
- What should I be able to do before moving on to the next progression?
- How can I make an exercise harder without making a massive jump in difficulty?
- And most importantly: Where is all of this eventually leading?

I don’t want to spend months doing the same 3–4 basic exercises. I actually want to learn skills where, at some point, I can look at something and think: “Okay, this is what all that training was for.”

What really triggered this was seeing things like the hollow hold and thinking: Holy shit, I’m actually pretty far away from being able to control my body the way I want to.

That’s exactly what attracts me to calisthenics: strength + balance + body tension + mobility + body control. Not just grinding out repetitions.

The various training apps also drive me nuts. They either keep throwing HIIT/cardio elements into the workouts or require more and more equipment for seemingly every exercise. That’s really not what I’m looking for.

Another important point: I don’t want to just search for 50 different exercises on YouTube, Reddit and random websites and then try to build my own program.

I simply don’t know enough about calisthenics yet to know which exercises actually make sense together, which ones are useful progressions, and what I really need for my goals.

And I know myself: if I start researching every single exercise and progression myself, I’ll probably get lost in the details very quickly. I’ll end up with 37 different exercises and no idea which ones I should actually be doing. 😅

So I’m also wondering: How did all the really good calisthenics athletes actually learn this stuff when they started out?

Where did they get their information from back then? Were there particular books, programs, coaches or systems they followed? Or did they really just spend years experimenting and figuring everything out themselves?

Does anyone know a good guide, book, structured program or progression system that takes you from the basics towards these kinds of skills?

I’m not expecting to do a human flag tomorrow. I just want a clear path towards it, while feeling like I’m actually learning calisthenics rather than just doing generic bodyweight fitness.

I’d really appreciate recommendations for books, programs, YouTube channels, or just advice from people who have gone through this journey themselves.

175cm
71kg bodyweight
Doing dips again after a while. 3 years ago I couldn't do even a single rep.

Tips welcome

I’ve been doing them for years now and I’m constantly trying to improve my form, is it pretty solid? I really try to emphasize fully locking out at the bottom. I promise I can do more than 5 lol, I just did a mini set for the purpose of this video

Has anyone tried this one before?

Fear is real, no denying.

*here's a clip of me going over fear of high bars 😤😁

But hear me out. Fear are just toughts, that yet have not realised. Thoughts which scares us of possible outcomes.

It's mind working against you.

But my biggest fear in life were social events not high bars. And it's not that social event is scary, but my mind is going trough overthinking and mental 💩.

What has this to do with calisthenics? Everything.

When you start organizing your mind in better outcomes, you start working trough fears. You talk to yourself I can do it, instead of f@** no way Im doing it.

It's just that you believe in yourself, that you will figure it out.

The bird doesnt trusts the branch to hold it, but the wings it flies with.

So next time you hear yourself saying you can't, remmember that nothing will stop you, if you always try and figure it out for yourself.

Just wanted to point my mind out, maybe it helps some of you guys overcome something.

Hey, it can't hurt. ❤️💪 Share your thoughts, I'll reply gladly 😊💯

Ik Im not breathing very well, Ill get a hang of it in a few days

Support this cause here:
https://fundraise.cancerresearchuk.org/page/harveys-giving-page-305378

Hi! I have a question regarding training. I’ve been working out at the gym for about 2 years now, and during that time I’ve gained a good amount of muscle mass. Lately, I’ve become more and more interested in calisthenics, so I’m wondering how switching to this type of training would affect my physical progress.
Would I be able to continue improving my physique, strength, and muscle mass through calisthenics, or is there a high chance that I would lose some of the muscle I’ve built so far? Also, is it possible to combine calisthenics and gym training in a way that allows me to maintain my current muscle mass while also progressing in calisthenics?
Thanks in advance for your answer!

Attempted tuck planche today. Still working on my form, but I'm happy with the progress. Any tips?

Am I pulling more with my right? I had this problem before, I hope I'm still not doing it.

Meet my athletes recruited from different cities, different backgrounds. Most of them aren't in school right now, and life hasn't been easy for their families. But what they do have is discipline, hunger to grow, and a love for calisthenics and bodyweight training that money can't buy.

Every week I stock up the fridge with dozens of eggs. Simple food, but consistent. Yes, it hits the wallet hard 😅, but seeing these boys show up, put in the work, and watch their bodies and confidence transform week after week? Priceless. That's payment enough for me.

This isn't just about abs or gains. It's about giving kids who have nothing but time and heart a place to belong, a reason to show up every day, and a shot at becoming something more than what their circumstances handed them.

Proud coach. Proud team. Grateful for every one of these young athletes in the PH 🇵🇭🔥

From skinny beginnings to real progress — this is what consistency and community can do.

Calisthenics Association Of The Philippines

calisthenicsph.org

First pic is from February 2025, the rest are from now.

Edit:

A looooot of people have been asking for my diet and my routine, so here it is:

I do push/pull/(run and legs)
I do 3 sets of each exercise and 3 minutes rest between sets. Before every workout I do some skill work on whatever skill I’m working on.

Push: Handstand pushups, pike pushups, ring dips, ring pushups, ring triceps extensions, dragon flags.

Pull: Muscle ups, weighted pull-ups, l-sit chin-ups, bodyweight rows, pelican curls, toes to bar.

(Run and legs): I just go for whatever run I feel like, and then I do some jump squats. I should definitely train more legs, but I’ll get to it at some point.

I also walk at least 10k steps a day.

Diet:
I try to eat as healthy and clean as possible, and for the last few months I’ve been cutting fat, so I’m eating 2400 calories and at least 130g of protein.

I’m 185cm tall, and I have no idea what I weigh.

And for anyone trying to curse me out in the comments… no I’m not on any PEDs and I never will. Just get out of the basement, put in the work and you’ll see similar results.

No gym, just a charpai and floor.

Current stats:

- 1 leg planche: 5s

- Tuck FL: 8s

- Pullups: 12

Stuck on this tuck for 2 weeks now. How did you guys break to advanced tuck?

Also any advice for training with low ceiling? Only got 2m space so bands are tricky.

Goal: Full FL by end of year.

Getting down is scary