#2 MULTIPLE MUSCLE UPS?

Now you know how to perform a solid muscle up. The goal here is to refine your technique and increase your rep count, aiming for 3 to 5 repetitions. It is very common to see people nail their first or even second rep, only to hit a plateau or start using awkward movements to get back over the bar. If your goal is to master this exercise and incorporate it into your training sessions, it is essential that you follow the exercises provided below. This routine will help you break through that initial barrier and take your performance to the next level.

#3 MASTERING THE MUSCLE UP

I see you have reached the point where you truly want to get to the heart of the matter. It is no longer just about how to do a muscle up or how to improve it; it is about becoming an absolute machine. To achieve that, you need to train like the best do.

In my experience, weighted training is the absolute best option. Now, you might be losing your mind, thinking “What happened to training with just your bodyweight and the fundamentals of calisthenics?” But let me tell you something: Street Workout is not strictly limited to your muscles and your willpower. You can easily use accessories, just like the resistance bands in the previous routines.

So, let’s cut the nonsense. Get yourself some good ankle weights (2 kg / 4.5 lbs per foot), a dip belt, or a weight vest. I don’t care about the format; the point is to increase resistance and avoid plateauing at the previous level. Regarding the load, this routine is designed for an extra 4 kg (approx. 9 lbs), though it is your responsibility to individualize and adapt it to your level. Simply put: if you can pull more weight, go for it.

If you cannot afford the “extras” I mentioned, don’t worry, it is not the end of the world. You can still follow the muscle up routine below, but you will need to add the extra reps (which I will list in parentheses) to the standard weighted volume. However, keep in mind that without added resistance, you might eventually hit a wall. Try to get some gear as soon as you have the chance.

ORGANIZING YOUR ROUTINES

ORGANIZING YOUR ROUTINES

All the muscle up routines I’ve shared are designed to last about an hour, or an hour and fifteen minutes at most. I did this on purpose so you can still add accessory exercises to your session, such as specific core and/or leg work, like any responsible calisthenics athlete would ;).

As for the frequency, I recommend performing these routines a maximum of twice a week to avoid overtaxing your body with the same repetitive movements. If you are unsure which routine to pair it with, you can choose one from my “routines by level” section. Naturally, pick one that either doesn’t include muscle ups or has very few repetitions.

Alright, at this point, you have the resources to know how to perform a muscle up, improve it until you hit three reps, and finally master it until you are knocking out sets of five or more. I’d also like to recommend another one of my articles on the most common muscle up mistakes. I truly believe it’s vital to read it so you can avoid the bad habits that are, unfortunately, so common with this exercise. See you in the next tutorial, and good luck with your training! See you next time!

🥇 Calisthenics Exercises for Beginners

If you’re just starting out, your priority should be body control and building overall strength. It’s not about making movements complicated; it’s about mastering the basics. I need you to burn the following table into your memory. In it, you’ll find a list of exercises that every beginner must master to build a solid full-body strength foundation: covering pull, push, core, and lower body.

One downside of calisthenics is that even basic exercises can get tricky. Try to scale them down whenever possible by using resistance bands or a partial range of motion.

📌 Coach’s Tip and FAQs

In this phase, prioritize technique and consistency. Don’t train to failure just yet; focus on moving with fluidity and stability. Master these exercises aiming for around 10 clean reps, or 15-second isometric holds before moving on to more advanced levels.

I hope this guide helped you understand how to structure your workouts based on your level. Remember: progression is the essence of calisthenics. It’s not about moving fast; it’s about moving with control and purpose. If you’d like me to dive deeper into a specific level, let me know in the comments. I’ll be publishing full guides for beginner, intermediate, and advanced exercises soon.

Starting calisthenics isn’t about brute strength; it’s about patience and consistency. Master these exercises, train with proper form, and you’ll see yourself progressing toward more complex movements. If you’d like more advanced content, drop a comment and I’ll make sure to get those intermediate and expert guides out to you. In the meantime, put these exercises into practice and build the foundation every athlete needs.

Best!

HOME CALISTHENICS EXERCISES: A PRACTICAL GUIDE BY MUSCLE GROUP

In recent years, I’ve seen many pages talking about how you should perform a home calisthenics workout, but they just focus on listing 30 movements without context.

To differentiate myself a bit, in this guide, I’m only going to give you some key exercises, tested with my own clients, that are truly useful to add to your workouts. You probably know many of them—I’m not trying to reinvent the wheel—but I’m sure there is at least one you aren’t doing yet or, at the very least, you aren’t giving it the importance it deserves. Let’s do this!

Home calisthenics back exercises
The horizontal pull pattern is always the most overlooked

We all know that pull-ups are a cornerstone of training. Working with Australian pull-ups is also very common. But… what about the horizontal pattern? In calisthenics, we often forget to work on horizontal traction, which is why you should include bar rows (or L-rows). You can easily perform them on parallettes, and you can get small portable ones for your home on Amazon or at sports stores like Decathlon.

Now you’re probably thinking: “Until I get this equipment, I can’t do anything?” That’s why I’m bringing you an alternative you can do simply with resistance bands (sorry if you don’t have any; they are a bare minimum requirement). Start from a seated position with a straight back and legs extended. Place the band (using the resistance that fits your level) around the soles of your feet, and the movement should focus on pulling toward your waist so that your hands end up close to your hips. Don’t flare your elbows out too much.

Home calisthenics shoulder exercises
Handstands, handstands, and more handstands

In this case, I’m certain: there’s no better shoulder workout than the exercises in the handstand progression. Plus, you’re prepping for a spectacular move if you’re interested in learning it. It starts with decline push-ups to build strength, followed by a solid phase of pike push-ups, eventually leading to assisted handstand push-ups as you level up.

Pro tip: don’t rush into assisted or free-standing handstand push-ups. Master the pike push-ups first—start on the floor, then move to elevated feet, and keep going higher to gain more verticality. A quick hack, if you can manage it, is to pick up some push-up handles or small parallettes. The neutral grip (less surface area) and those extra inches of height increase the difficulty and smooth out the progression jump, building serious shoulder strength.

Round it out with resistance band flys and T-rows, and you’re set! Every part of the shoulder is covered.

Home calisthenics chest exercises

Classic exercises, modern results

I’m sticking to the classics here. Push-ups and diamond push-ups are the star exercises for training your chest at home. If you have parallette bars, you can also perform dips, which take things to the next level. This way, you achieve a complete workout for your pectorals, anterior deltoids, and triceps using only bodyweight exercises, ensuring real transfer to other movements while improving both strength and muscle volume.

Of course, there are dozens of push-up variations, so don’t limit yourself to just these two examples. I’ve listed the most common and effective ones, but feel free to get creative with your workout: try decline/incline, wide/narrow grip, explosive push-ups, or even clap push-ups.

Home calisthenics leg exercises

Slide the towel, fire up the hamstrings.

In line with the rest of this guide, I wanted to introduce a slightly different exercise for the lower body. Hamstrings tend to be a neglected muscle group when training at home. Most people just stick to squat and calf variations and call it a day. For a complete home workout, you must include the towel hamstring curl—it’s especially ideal if you have a sliding surface like most apartment floors.

I often find that the basic version, with both legs on the towel, becomes too easy for my clients rather quickly. That’s why I’m showing you the advanced version directly: the single-leg (unilateral) variation.

Home calisthenics abs exercises

Plank today, six-pack tomorrow.

I’m not going to lie: my favorite ab exercise is the ab wheel, along with its progressions. It’s an incredibly comprehensive movement that you can quickly adapt to your level and, over time, master—or at least get close, which is no small feat.

That said, I’m aware that many people don’t own an ab wheel, and although it’s very affordable and I highly recommend it, today I’m bringing you a common yet effective exercise with zero excuses: the plank. Anyone can do a plank; you don’t need any equipment, and you can steadily increase the intensity by adding more seconds, placing some weight on your back, or slightly extending your arms forward…

Do you have any questions about these home calisthenics exercises? Drop them in the comments below, and I’ll get back to you as soon as possible. I hope you found this guide helpful. See you in the next one!

Training calisthenics at home doesn’t require fancy facilities or a ton of equipment—all you need is consistency and a solid plan. These home calisthenics routines are designed to help you build strength, mobility, and body control, regardless of your current level. If you stick to the progressions patiently and stay disciplined, you’ll see real results without ever having to leave your house. Remember, if you need a hand, you can always get a personalized calisthenics program here. Happy training!

L-SIT FRONT LEVER

This progression isn’t very common, and it’s all about getting into an “L” position — a 90-degree angle between your torso and your lower body.

It’s especially interesting because it lets you train bar rows, one of the most complete pulling exercises out there — and one of the few that work a horizontal pulling pattern.

Get used to holding this position if you want your back workouts to be as complete as possible.

ADVANCED TUCKED FRONT LEVER

Starting from the tucked position, bring your thighs forward. This is where things start to get tricky — even a small shift forward transfers a lot more weight into the movement.

It’s really important to get solid with this variation before moving on to the next progressions.