calisthenics

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 this playful drill to warm up for gymnastics work and improve your grip strength.

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

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.

Learn two quick, powerful tips to improve your freestanding handstand.

To achieve a one-arm push up, we will utilize many different hand positions and ranges of motion.

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

Stuck at a plateau? These movements will get your pull ups progressing again.

Do you think you have mastered the push up? Try these ten advanced push up variations for size.

In his new book, Paul "Coach" Wade answers a common question: How do you build muscle using bodyweight-only training?

Master this difficult hold, and leverage the strength gains into your overall athleticism