Calisthenics Levels -From beginner to Advanced
Calisthenics Levels – From Beginner to Pro
Intro
Calisthenics is all about progression. You don’t need fancy machines or a gym — just your body and a clear roadmap. Here’s a step-by-step guide to the different levels of calisthenics so you know exactly where you are and how to move forward.
Level 1 – Beginner
Focus on form, control, and building basic strength.
• Push-ups (knee → standard → diamond).
• Australian pull-ups (body rows).
• Assisted dips with bands.
• Plank holds.
Tip: At this stage, resistance bands are your best friend — they help you scale moves safely.
Level 2 – Intermediate
You’ve built a foundation. Time to push yourself further.
• Pull-ups & chin-ups (5–10 clean reps).
• Dips on parallel bars.
• Hanging knee raises.
• L-sit hold (10–20 seconds).
Shop Resistance Bands → to unlock these skills faster.
Level 3 – Advanced
Now you’re playing with powerful skills.
• Muscle-ups.
• Handstand push-ups (wall-assisted).
• Back lever (tuck or straddle).
• Front lever (tuck progression).
Level 4 – Pro / Elite
The dream moves — proof of years of dedication.
• Full planche.
• One-arm pull-up.
• Human flag.
• Front lever (full).
💡 Tip: At this level, parallettes + pull-up bars are essential for skill work.