Exercises

90 Degree Chin-Up Hold

90 Degree Chin-Up Hold

Start in a regular chin-up position. Grab the bar with your arms a bit wider than your shoulders. ...

90 Degree Pull-Up Hold

90 Degree Pull-Up Hold

Start in a regular pull-up position. Grab the bar with your arms a bit wider than your shoulders. ...

Ab Roller

Ab Roller

Hold the Ab Roller with both hands and feet on the floor. Now place the ab roller on the floor i...

Arch Body Hold

Arch Body Hold

Lie facedown on your stomach. Stretch your legs together with pointed toes as far as you can. ...

Archer Pull-Up

Archer Pull-Up

Start position is the same as for wide grip pull-up. When pulling up bend only one of your arms as ...

Archer Push-Up

Archer Push-Up

Assume a pushup position, but extend one arm out to your side so it’s perpendicular to your body an...

Arch Raises

Arch Raises

Lie on the ground with your body straight. You can put your hands below your head to make it more c...

Around The Bar To Dip

Around The Bar To Dip

Hang in a pull up bar with your arms a bit wider than your shoulders. Lift your legs up till the...

Around The World Knee Raises

Around The World Knee Raises

With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull...

Around The World Knee Raises On Dip Bar

Around The World Knee Raises On Dip Bar

Hold yourself on a dip bar with your arms straight. This will be your starting position. Instead...

Around The World Pull-Up

Around The World Pull-Up

With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull...

Assisted Handstand Push-Up

Assisted Handstand Push-Up

Start with you standing on your arms and legs supported with wall, rings or similar. Keep your whol...

Assisted Pistol Squat

Assisted Pistol Squat

Start by standing on one leg, with the toes pointed forward and/or slightly turned out. Find a bar,...

Australian Chin-Up

Australian Chin-Up

Take a wider than shoulder width grip on the bar with your wrists pointed towards you and position ...

Australian Pull-Up

Australian Pull-Up

Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. ...

Aztec Push-Up

Aztec Push-Up

Start in the proper position for a standard push-up. Drop down towards the ground like you would...

Back Lever

Back Lever

Grab the bar with an overhand grip. Jump into a ball pulling yourself in a skin-the-cat (hanging us...

Back Lever Leg Raise

Back Lever Leg Raise

Start with a back lever position with your legs lowered towards the ground. Straighten your body...

Behind The Neck Pull-Up

Behind The Neck Pull-Up

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a ...

Bench Dips

Bench Dips

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out...

Boat Hold

Boat Hold

Start seated with your knees bent and feet on the ground in front of you. Sit up nice and tall then...

Bodyweight Romanian Deadlift

Bodyweight Romanian Deadlift

Start from a dead hang position. Pull your foot up so they are positioned against the sky. Keep ...

Bulgarian Ring Dips

Bulgarian Ring Dips

Grasp two gymnastic rings at approximately shoulder width and press into them to achieve full exten...

Burpee

Burpee

Begin standing with your legs shoulder-width apart. Place your hands on the floor and kick your ...

Calf Raise Hold

Calf Raise Hold

Stand still on the ground. You can help yourself by holding at some nearby bar or wall. This will b...

Chin-Up

Chin-Up

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. ...

Chin Up Hold

Chin Up Hold

Grasp an overhead bar using an overhand grip (palms down. Keep your back straight and legs slightly...

Clapping Dip

Clapping Dip

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help ...

Clapping Pull-Up

Clapping Pull-Up

Grab onto the pull up bar with both hands a little wider the shoulder width. Pull yourself up un...

Clap Push-Up

Clap Push-Up

Begin in the up position of a push-up: arms extended, back and neck in a straight line, and core ti...

Close Grip Pull-Up

Close Grip Pull-Up

Using a pronated grip, grasp the pull bar with a shoulder width grip. Take a deep breath, squeez...

Copenhagen Plank

Copenhagen Plank

Lay on your side with your feet just underneath the bench. Place your top foot on top of the bench,...

Copenhagen Plank With Movement

Copenhagen Plank With Movement

Lay on your side with your feet just underneath the bench. Place your top foot on top of the bench,...

Cossack Squat

Cossack Squat

Stand with your feet wider than shoulder width, at about the same stance you would set up for a sum...

Deadpress

Deadpress

Start by laying down on the ground with your arms right next to your body - like a push-up starting...

Diamond Push-Up

Diamond Push-Up

Get in the regular push-up position but with your hands together and back flat. Spread your fingers...

Dive Bomber Push-Up

Dive Bomber Push-Up

Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Push y...

Dragon Flags

Dragon Flags

Lie on your back and reach your arms behind you to hold onto a sturdy pole, column, or bench. Li...

Flutter Kicks

Flutter Kicks

Begin by lying down on your back. Keep your arms at your sides sides and the palms of your hands fa...

Frog Stand

Frog Stand

Start the exercise by placing the hands on the floor in front of the feet, next to the toes and get...

Front Lever

Front Lever

Keep your entire body straight as you lean your torso back and simultaneously pull your legs upward...

Front Lever Tuck Pull-Up

Front Lever Tuck Pull-Up

Start in a front lever tuck position - hanging in a bar with your body parallel to the ground and k...

Glute Bridge

Glute Bridge

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your ...

Hands Elevated Push-Up

Hands Elevated Push-Up

Place your hands on an elevated surface—such a box or bench—with your arms straight and your hands ...

Handstand

Handstand

From standing still position dive down to be able to push your body up using your hands. Using s...

Handstand to Planche

Handstand to Planche

From standing still position dive down to be able to push your body up using your hands. Using s...

Hanging Knee Raise Kicks

Hanging Knee Raise Kicks

Start from hanging in a bar with your arms a bit wider than your shoulders. In a controlled moti...

Hanging Knee to Elbow Raise

Hanging Knee to Elbow Raise

Grab a pull-up bar with a double underhand grip at shoulder width. Hang from a bar with your legs e...

Hanging Leg Raise

Hanging Leg Raise

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide gr...

Hollow Hold

Hollow Hold

Begin on your back with your legs straight and your arms extended overhead. Actively press your ...

Horizontal Australian Pull-Up

Horizontal Australian Pull-Up

Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. ...

Human Flag Hold

Human Flag Hold

In order to perform human flag, you will need a pull-up bar with a vertical support. Using your one...

Human Flag Push-Out

Human Flag Push-Out

In order to perform human flag push-out, you will need a pull-up bar with a vertical support. Using...

Hyperextension

Hyperextension

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust...

Jumping Muscle-Up

Jumping Muscle-Up

Start by holding pull-up bar with hands a bit wider than your shoulders while standing on the groun...

Jump Squats

Jump Squats

Stand tall with your feet hip-width apart. Hinge at the hips to push your butt back and lower do...

Knee Ab Roller On Hands

Knee Ab Roller On Hands

Put both hands and both knees on the floor. Lean forward a bit and raise your feet. Now slowly s...

Knee Assisted Copenhagen Plank

Knee Assisted Copenhagen Plank

Lay on your side with your feet just underneath the bench. Place your top foot on top of the bench,...

Knee Push-Up

Knee Push-Up

Start in the same position as a push-up, and keep your knees in contact with the floor as you press...

Knee Raises On Dip Bar

Knee Raises On Dip Bar

Position your body on dip bars holding with your arms straight. This will be your starting position...

Knee to Chest Push-Up

Knee to Chest Push-Up

Starting position is the same as for regular push-up. Do the push-up. After completing a single ...

Knee to Elbow Push-Up

Knee to Elbow Push-Up

Assume a standard push-up position. After you have lowered yourself toward the ground and returned ...

Korean Dips

Korean Dips

First off get on the bar so you are stable, turning your hands out so you grip the bar with your pa...

Legs Elevated Pike Push-Up

Legs Elevated Pike Push-Up

Assume a feet elevated pushup position on the floor. Your arms should be straight and your hands sh...

Legs Elevated Planche Lean Hold

Legs Elevated Planche Lean Hold

Place your hands at shoulder width and your hands facing up and outwards at hip level. Your legs sh...

Legs Elevated Push-Up

Legs Elevated Push-Up

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up a...

Leg Supported Dips In Rings

Leg Supported Dips In Rings

Adjust the height of the rings appropriate for your fitness level. Grip the rings, keep your leg...

L-Sit

L-Sit

Sit on the ground with your legs straingth. Raise your legs out in front of you, keep them strai...

L-Sit Chin-Up

L-Sit Chin-Up

With an underhand, shoulder-width grip, hang from a pull-up bar, then elevate your feet by bending ...

L-Sit Pull-Up

L-Sit Pull-Up

Get into a deadhang position while hanging from a pull-up bar – elbows locked and shoulders packed ...

Lunge Hold

Lunge Hold

Stand tall with feet hip-width apart. Engage core. Take a big step forward with right leg and st...

Lunges

Lunges

Stand tall with feet hip-width apart. Engage core. Take a big step forward with right leg and st...

Mountain Climbers

Mountain Climbers

Get into a plank position, making sure to distribute your weight evenly between your hands and your...

Muscle-Up

Muscle-Up

From the hanging position on the bar, arch your back, taking your legs back. Then make an explos...

Negative Chin-Up

Negative Chin-Up

Stand on the steps of a chin-up machine or place a bench under a under a chin-up bar. Grasp bar wit...

Negative Parallel Bar Dips

Negative Parallel Bar Dips

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help ...

Negative Pull-Up

Negative Pull-Up

Standing under a bar, or on a box if necessary, jump up, grabbing the bar with a slightly wider tha...

Nordic Curls

Nordic Curls

Lock your feet in a hamstring machine, behind the bars or with some heavy weight put on them. Keep ...

One Arm Dive Bomber Push-Up

One Arm Dive Bomber Push-Up

Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Take o...

One Arm Hanging Leg Raise

One Arm Hanging Leg Raise

Hang down from a pull-up bar with only one hand. Place feet together and raise your feet up to t...

One Arm L-Sit Hold

One Arm L-Sit Hold

Start by hanging in a pull-up bar with your arms a bit wider than your shoulders. Raise your leg...

One Arm Plank

One Arm Plank

Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your ...

One Arm Pull-Up

One Arm Pull-Up

Hang from a bar with a pronated (palms facing away) grip with one hand. Pull up and raise your b...

One Arm Push-Up

One Arm Push-Up

Begin from the “up” position, i.e. with your body raised off the ground and supported by your arm. ...

One Arm Superman Push-Up

One Arm Superman Push-Up

Start in a regular push-up position with your hands and your back straight. Do an explosive push...

One Leg Burpee

One Leg Burpee

From a standing position lower yourself down to a squat position with leg leg lifted up off the flo...

Parallel Bar Dips

Parallel Bar Dips

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help ...

Parallel Bar Support Hold

Parallel Bar Support Hold

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help ...

Pistol Squat Hold

Pistol Squat Hold

Start by standing on one leg, with the toes pointed forward and/or slightly turned out. With the...

Pistol Squats

Pistol Squats

Start by standing on one leg, with the toes pointed forward and/or slightly turned out. With the...

Planche

Planche

The goal of the planche is to hold the body parallel to the ground, supporting yourself on just you...

Planche Push-Up

Planche Push-Up

Lie on your belly on the floor and extend your arms by your hips. Alternatively you can use paralle...

Planche Swings

Planche Swings

While holding on parallel bars, keep straight arms and elbows as you lift your body weight. Pus...

Plank

Plank

Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned...

Pseudo Planche Push-Up

Pseudo Planche Push-Up

Get on the floor with your legs extended behind the upper body. Push your hands to the ground along...

Pull-Up

Pull-Up

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a ...

Pull-Up Hold

Pull-Up Hold

Set up at the top of the Pull Up with your chin above the bar and your chest pressed out. Hold ...

Pull-Up With Steps

Pull-Up With Steps

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a ...

Push-Up

Push-Up

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up a...

Push Up Reach In Rings

Push Up Reach In Rings

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...

Push-Up to Stand-Up

Push-Up to Stand-Up

Stand straight with your feet a bit wider than your shoulder. You can have either nothing or some b...

Reverse Grip Knee Raises

Reverse Grip Knee Raises

Hang from a chin-up bar with both arms extended at arms length in top of you using wide reverse gri...

Ring Archer Push Up

Ring Archer Push Up

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...

Ring Australian Pull-Up

Ring Australian Pull-Up

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...

Ring Dips

Ring Dips

Grip a ring in each hand, and then take a small jump to help you get into the starting position wit...

Ring Push Up

Ring Push Up

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...

Ring Roll Outs

Ring Roll Outs

Set the height of the rings higher to make the exercise easier, lower to make it more challenging. ...

Russian Push-Up

Russian Push-Up

Starting in a hands elevated push-up position with your arms positioned on a bar. Have small step b...

Russian Twists

Russian Twists

Lie down on the floor placing your feet either under something that will not move or by having a pa...

Scapular Pull-Up

Scapular Pull-Up

Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches with...

Seated Ring Muscle-Up

Seated Ring Muscle-Up

Begin seated on the ground, holding the rings in a false grip. Initiate the movement by pulling ...

Shrimp Squats

Shrimp Squats

Begin in an upright position, then bend one knee so you can grab your ankle behind your back (just ...

Shrugs

Shrugs

Start in a dead hang position and release your body while hanging. Without bending your arms pul...

Side Oblique Leg Lift

Side Oblique Leg Lift

Lay on the ground on your side with your legs straight, one arm behind your head and one positioned...

Side Plank Raises

Side Plank Raises

Start on your side with your feet together and one forearm directly below your shoulder. Contrac...

Side To Side Push-Up

Side To Side Push-Up

Start in a regular push-up position with having one of your arms on top of a box. Do a regular p...

Single Leg Deadlift

Single Leg Deadlift

Stand straight on both legs, position your arms together in front of you. Bend your standing leg sl...

Single Leg Deadlift Hold

Single Leg Deadlift Hold

Stand on one leg, position your arms together in front of you. Bend your standing leg slightly, pus...

Single Leg Glute Bridge Hold

Single Leg Glute Bridge Hold

Bend your knees and put your feet flat on the ground just close enough that you can graze your heel...

Skin the Cat

Skin the Cat

Begin in a dead hang position, with hands turned out. Keep the arms and legs straight. Point the...

Skull Crusher

Skull Crusher

Start in a narrow-grip push-up position, arms shoulder-width apart or slightly closer, with your ha...

Spiderman Push-Up

Spiderman Push-Up

Assume a standard pushup position, your body aligned from ankles to head. As you lower your body...

Squat

Squat

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be ...

Squat Hold

Squat Hold

Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. B...

Stiff Leg Deadlift

Stiff Leg Deadlift

Stand with your feet hip distance apart and your arms down in front of you. Reach down toward y...

Straddle Planche Hold

Straddle Planche Hold

The goal of the straddle planche hold is to hold the body parallel to the ground, supporting yourse...

Straight Bar Dips

Straight Bar Dips

Step up on a straight bar dip station (if possible) and position your hands with a pronated grip (t...

Sumo Squats

Sumo Squats

Grab your feet with your hands - you should bend your knees to get right for the starting position....

Superman Dips

Superman Dips

When you are in a straight bar dip position, start swinging your legs. Swing your legs upside so...

Superman Plank

Superman Plank

Plant the hands in front of the shoulders (slightly wider than shoulder-width apart) like your hand...

Toes to Bar

Toes to Bar

Hang (with active shoulders) from a pull up bar of set of rings with a closed grip. From the han...

Twisting Sit Up

Twisting Sit Up

Lie faceup on the floor with your knees bent and feet flat. Place your fingertips behind your ea...

Uchi Mata Push-Up

Uchi Mata Push-Up

Starting in a press-up position with one leg slightly raised, lower yourself to the floor and the p...

Vertical Australian Pull-Up

Vertical Australian Pull-Up

Take a wider than shoulder width grip on the bar and position yourself standing next to the bar whi...

V Up

V Up

Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed. ...

Wide Grip Chin-Up Hold

Wide Grip Chin-Up Hold

Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulde...

Wide Grip Pull-Up

Wide Grip Pull-Up

Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starti...

Wide Push-Up

Wide Push-Up

With your hands wide apart, support your body on your toes and hands in a plank position. Your elbo...

Windscreen Wipers

Windscreen Wipers

Hang from a bar, pulling down with your lats and engaging your shoulders. Squeeze your anterior ...

X-Plank

X-Plank

Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re...

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