The Seated Calf Raise (Full Range With Hold) is part of the Calf Progression in the Calisthenics Step-By-Step program.This exercise is designed for beginners to build lower leg strength gradually using simple bodyweight training. This is Level 3 of 21 in the progression. What this exercise trains This exercise primarily trains:• calf muscles• lower leg…

The Seated pull chair (butt on floor) Full is part of the Pull Up Progression in the Calisthenics Step-By-Step program.This exercise is designed for beginners to build pulling strength step-by-step using simple bodyweight training. This is Level 3 of 28 in the progression. What this exercise trains This exercise primarily strengthens:• back muscles• arms• pulling…

The Sit-to-Stand Squat (High Chair) — Hands Overhead is part of the Squat Progression in the Calisthenics Step-By-Step program. This exercise helps beginners build leg strength gradually using simple bodyweight training. This is Level 2 of 16 in the progression. What This Exercise Trains This exercise strengthens:• leg muscles• stabilizing muscles• coordination and balance It…

The Hollow Hold — Right Arm Raise is part of the Hollow Hold Progression in the Calisthenics Step-By-Step program. This exercise is designed for beginners to build core strength in a controlled and simple way. This is Level 3 of 15 in the progression. What this exercise trains This exercise primarily trains: • core muscles•…

The Hollow Hold Right Arm Raise is part of the Hollow Hold Progression in the Calisthenics Step-By-Step program. This exercise helps beginners build core strength gradually using simple bodyweight training. This is Level 3 of 15 in the progression. What This Exercise Trains This exercise strengthens:• core muscles• stabilizing muscles• coordination and control It also…

The Hollow Hold is part of the Hollow Hold progression in the Calisthenics Step-By-Step program. This exercise helps beginners build core strength gradually using simple bodyweight training. This is Level 1 of 15 in the progression. What This Exercise Trains This exercise strengthens: • core muscles• stabilizing muscles• coordination and control It prepares the body…

The Wall Push-Up Higher is part of the Calisthenics Step-By-Step program, designed to help beginners build strength gradually. At Level 3, this exercise increases the difficulty by moving your feet farther away from the wall. This shifts more body weight into your arms, making the movement more challenging while still remaining beginner-friendly. What this exercise…

The Sit-to-Stand Squat (High Chair) — Hands Overhead is part of the Calisthenics Step-By-Step program for beginners. This exercise builds on the basic sit-to-stand movement by adding an overhead arm position, which increases balance and body control. It is suitable for beginners who are ready to progress from basic squat movements. What this exercise trains…

The Wall Lean Downward Dog is part of the Shoulder Progression in the Calisthenics Step-By-Step program.This exercise helps beginners build strength gradually using simple bodyweight training.This is Level 2 of 30 in the progression. What This Exercise Trains This exercise strengthens:• shoulder muscles• upper back• stabilizing muscles It prepares the body for more advanced shoulder…

The Wall Lean Downward Dog is part of the Shoulder Progression in the Calisthenics Step-By-Step program.This exercise helps beginners build shoulder strength and control using simple bodyweight movement.This is Level 2 of 30 in the progression. What this exercise trains This exercise strengthens:• shoulders• upper back• arm stability It also improves body control and prepares…