calisthenics

Looking for a challenge to launch yourself to the next level? Master this essential, but challenging bodyweight movement.

Challenge your core and maximise your pushing strength with these scaled and advanced push up variations.

Feeling up for a challenge? The dragon flag might be hard, but this variation is a different beast entirely.

Here's a push up regression that allows you to engage all the muscles required for a proper push up.

Try using ropes and rings to tax your core, your grip, and your willpower.

Bodyweight exercise has been trending in the fitness world for some time, and with its effectiveness and versatility, there's no wonder.

Body control is an essential athletic skill, and the L-sit is an excellent tool to build it. Follow Timothy Bell's guide to holding a perfect L-sit.

The backflip is a cool stunt - and also ideal to train body awareness and athletic power.

The dragon flag will train your core to awesome levels of tension and control - just like Rocky.

In a planche push up, you balance on just your hands. Learn the principles and progressions to get you there.

If you want to improve agility, mobility, and athleticism, learn the back handspring.

At the end of this final week of the challenge, you will achieve one successful tuck pop up.

Dialing in your form and starting with the right progressions are the key to mastering the ultimate bodyweight exercise.

This week, you will improve on your low forearm pull ups on your way to the full tuck pop up.

This movement will strengthen your hips and develop your explosive power.

This week, you will master multiple forearm pull ups on your way to the full tuck pop up.