100 Calisthenics Exercises to Build Strength, Endurance, and Mobility
Calisthenics is one of the most effective and versatile ways to build strength using just your body weight. Whether you’re a beginner or an advanced athlete, 100 calisthenics exercises can help you improve endurance, flexibility, and overall fitness without needing a gym.
In this guide, we’ll cover 100 calisthenics exercises, ranging from basic movements to advanced skills, ensuring that you can progress no matter your current level.
Why Choose Calisthenics?
Calisthenics is a powerful training method that has been used for centuries to develop strength, agility, and mobility. Unlike weightlifting, calisthenics focuses on natural movements that engage multiple muscle groups at once.
Benefits of Calisthenics:
- No Equipment Needed – Train anywhere, anytime.
- Full-Body Activation – Engage multiple muscles in each exercise.
- Scalable for All Levels – Modify movements to match your strength.
- Improves Mobility & Flexibility – Enhances overall movement quality.
Now, let’s get into 100 calisthenics exercises that will help you level up your fitness.
Upper Body Calisthenics Exercises
These upper body movements will help you develop strength in your chest, shoulders, arms, and back.
Push-Up Variations:
- Standard Push-Up
- Wide-Grip Push-Up
- Diamond Push-Up
- Archer Push-Up
- Clapping Push-Up
- One-Arm Push-Up
- Pike Push-Up
- Hindu Push-Up
- Pseudo Planche Push-Up
- Explosive Push-Up
Pull-Up Variations:
- Standard Pull-Up
- Chin-Up
- Wide-Grip Pull-Up
- Close-Grip Pull-Up
- Archer Pull-Up
- Typewriter Pull-Up
- L-Sit Pull-Up
- One-Arm Pull-Up
- Explosive Pull-Up
- Around-the-World Pull-Up
Dips and Triceps Work:
- Standard Dips
- Korean Dips
- Bench Dips
- Straight-Bar Dips
- Bulgarian Dips
Handstand Training:
- Wall Handstand Hold
- Free-Standing Handstand
- Handstand Push-Up
- Wall-Assisted Handstand Push-Up
- Pike Handstand Push-Up
Lower Body Calisthenics Exercises
Your legs and glutes are essential for explosive power and mobility. These exercises will build strength and endurance in your lower body.
Squat Variations:
- Bodyweight Squat
- Narrow Squat
- Sumo Squat
- Jump Squat
- Bulgarian Split Squat
- Shrimp Squat
- Pistol Squat
- Cossack Squat
- Isometric Wall Sit
- Assisted Pistol Squat
Lunge Variations:
- Forward Lunge
- Reverse Lunge
- Jump Lunge
- Side Lunge
- Curtsy Lunge
Hamstring & Glute Exercises:
- Glute Bridge
- Single-Leg Glute Bridge
- Step-Ups
- Nordic Curl
- Elevated Hamstring Bridge
Core Calisthenics Exercises
A strong core is essential for stability, balance, and strength in every movement. These calisthenics core exercises will help you build core endurance and definition.
Ab & Core Variations:
- Standard Plank
- Side Plank
- Reverse Plank
- Hanging Leg Raise
- Hanging Knee Raise
- Bicycle Crunches
- Russian Twists
- L-Sit Hold
- Dragon Flags
- V-Ups
Full-Body Calisthenics Movements
Some exercises target multiple muscle groups at once, making them ideal for overall strength and coordination.
Explosive Movements:
- Burpees
- Jump Squats
- Tuck Jumps
- Box Jumps
- Clapping Push-Ups
Animal Movements:
- Bear Crawl
- Crab Walk
- Lizard Crawl
- Frog Jump
- Duck Walk
Advanced Bodyweight Strength Moves:
- Muscle-Ups
- One-Arm Push-Up
- Planche Hold
- Human Flag
- Front Lever
Mobility & Flexibility Calisthenics
Proper mobility and flexibility are essential for preventing injuries and performing advanced movements efficiently.
Stretching & Mobility Exercises:
- Shoulder Stretch
- Chest Opener Stretch
- Spinal Twist Stretch
- Deep Squat Hold
- Forward Fold
Balance & Stability Calisthenics Exercises
Balance is key in calisthenics, especially for advanced movements like handstands and pistol squats.
Balance Movements:
- Single-Leg Balance Hold
- Slackline Walking
- Stability Ball Plank
- Banded Side Steps
- Toe Taps
Beginner Calisthenics Exercises
If you’re just getting started, focus on these beginner-friendly exercises to build strength and endurance.
Foundational Exercises:
- Wall Push-Ups
- Assisted Squats
- Knee Push-Ups
- Modified Plank Hold
- Hanging Hold
Advanced Calisthenics Challenges
Want to test your limits? Try these hard calisthenics moves to see how far you can go.
Strength Challenges:
- 90-Degree Push-Ups
- Planche Push-Ups
- One-Arm Pull-Up Hold
- Iron Cross Hold
- Hefesto
Endurance Challenges:
- 100 Push-Ups Challenge
- 10-Minute Plank Hold
- 500 Bodyweight Squats
- 10 Sets of Pull-Ups
- 30-Minute Full-Body AMRAP
How to Structure Your Calisthenics Workouts
If you’re wondering how to use these 100 calisthenics exercises, try structuring your workouts like this:
Beginner Workout Routine:
- Push-Ups – 3 sets of 10-15 reps
- Bodyweight Squats – 3 sets of 15-20 reps
- Plank Hold – 3 sets of 30-45 seconds
- Pull-Ups (Assisted if needed) – 3 sets of 5-8 reps
Advanced Workout Routine:
- Muscle-Ups – 3 sets of 5 reps
- Pistol Squats – 3 sets of 8 reps each leg
- Handstand Push-Ups – 3 sets of 8 reps
- L-Sit Hold – 3 sets of 15 seconds
Final Thoughts
With these 100 calisthenics exercises, you have endless workout possibilities to improve your strength, endurance, mobility, and balance. Whether you’re a beginner or advanced, calisthenics provides a full-body workout without needing any equipment.
Stay consistent, challenge yourself, and keep progressing in your calisthenics journey!
Want more? Check these out!
Expand your calisthenics knowledge with these related posts:
- Push Pull Legs Calisthenics – Learn how to structure your workouts using the push-pull-legs split for maximum gains.
- Calisthenics or Pilates? – Which is better for strength and flexibility? Find out the key differences between calisthenics and Pilates.
- Can Calisthenics Burn Fat? – Discover how bodyweight training can help you shed fat and build lean muscle.
