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Explore Elements

Dive into the fascinating world of calisthenics! Learn, practice, and master various elements step by step. Earn points and track your progress as you grow.

Check out the top pantheon of elements

  • Handstand

    Handstand progression steps.

    Steps:

    • Wall Handstand Hold

      Hold the wall handstand position for 30 seconds.

    • Freestanding Handstand

      Hold a freestanding handstand for 30 seconds.

  • Handstand Push Up ( Handstand Push-Up)

    Handstand Push Up progression steps.

    Steps:

    • Wall Handstand Push-Up

      Perform a wall handstand push-up for 10 repetitions.

    • Freestanding Handstand Push-Up

      Perform a freestanding handstand push-up for 6 repetitions.

  • One Arm Handstand

    One Arm Handstand progression steps.

    Steps:

    • One Arm Handstand Hold

      Hold a one-arm handstand position for 15 seconds.

  • Back Lever Progression

    Back Lever Progression progression steps.

    Steps:

    • German Hang Hold

      Hold the German hang position for 60 second.

    • Tuck Back Lever

      Hold the tuck back lever position for 30 seconds.

    • Advance Back Lever

      Hold the advanced back lever position for 20 seconds.

    • Straddle Back Lever

      Hold the straddle back lever position for 10 seconds.

    • Full Back Lever

      Hold the full back lever position for 3 seconds.

  • Back Lever Advance Progression

    Back Lever Advance Progression progression steps.

    Steps:

    • Full Back Lever Pull-Ups

      Perform pull-ups in the full back lever position for 10 repetitions.

  • Front Lever ( Full Front Lever Hold)

    Front Lever Progression progression steps.

    Steps:

    • Australian Pull-Ups

      Perform Australian pull-ups for 30 repetitions, easy start.

    • Tuck Front Lever

      Hold the tuck front lever position for 30 seconds.

    • Advance Front Lever

      Hold the advanced front lever position for 20 seconds.

    • Straddle Front Lever

      Hold the straddle front lever position for 10 seconds.

    • Full Front Lever

      ( Full Front Lever Hold)

      Hold the full front lever position for 3 seconds.

  • Front Lever Advance Progression

    Front Lever Advance Progression progression steps.

    Steps:

    • Straddle Front Lever Pull-Ups

      Perform pull-ups in the straddle front lever position for 9 repetitions.

    • Full Front Lever Pull-Ups

      Perform pull-ups in the full front lever position for 3 repetitions.

    • Hang Pull FL to Inverted

      Perform hanging pulls from front lever to inverted for 3 repetitions.

    • Circle Front Lever

      Perform circular movements in the front lever position for 3 repetitions.

  • Planche Progression

    Planche Progression progression steps.

    Steps:

    • Lean Planche

      Hold the lean planche position for 60 seconds.

    • Frog Stand

      Hold the frog stand position for 60 seconds.

    • Tuck Planche

      Hold the tuck planche position for 30 seconds.

    • Advance Planche

      Hold the advanced planche position for 20 seconds.

    • Straddle Planche

      Hold the straddle planche position for 10 seconds.

    • Full Planche

      Hold the full planche position for 3 seconds.

  • Muscle Ups ( Muscle Up)

    Muscle Ups progression steps.

    Steps:

    • Muscle Up

      Perform a muscle-up for 20 repetitions.

    • Wide Muscle Up

      Perform a wide muscle-up for 15 repetitions.

    • L-Sit Muscle Up

      Perform an L-sit muscle-up for 10 repetitions.

  • Squats Progression

    Squats Progression progression steps.

    Steps:

    • Full Squat

      Perform a full squat for 30 repetitions.

    • Assisted Pistol Squat

      Perform an assisted pistol squat for 15 repetitions.

    • Shrimp Squat

      Perform a shrimp squat for 10 repetitions.

    • Pistol Squat

      Perform a pistol squat for 6 repetitions.

  • Dragon Flag Progression

    Dragon Flag Progression progression steps.

    Steps:

    • Adv Tuck Dragon Flag

      Perform an advanced tuck dragon flag for 30 repetitions.

    • Straddle Dragon Flag

      Perform a straddle dragon flag for 20 repetitions.

    • Dragon Flag

      Perform a dragon flag for 10 repetitions.

    • Ankle Weight Dragon Flag

      Perform an ankle-weighted(each leg +2kg) dragon flag for 6 repetitions.

    • One Arm Dragon Flag

      Perform a one-arm dragon flag for 3 repetitions.

  • Ab Wheel Progression

    Ab Wheel Progression progression steps.

    Steps:

    • Ab Wheel

      Perform an ab wheel rollout for 8 repetitions.

    • One Arm Ab Wheel

      Perform a one-arm ab wheel rollout for 3 repetitions.