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Calisthenics Roadmap

The document outlines a No-Equipment Calisthenics Roadmap divided into four stages. Each stage focuses on different exercises aimed at building strength, core stability, and mobility over a specified duration. The roadmap progresses from foundational exercises to advanced skill training and strength development.

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kanisharraj369
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1K views2 pages

Calisthenics Roadmap

The document outlines a No-Equipment Calisthenics Roadmap divided into four stages. Each stage focuses on different exercises aimed at building strength, core stability, and mobility over a specified duration. The roadmap progresses from foundational exercises to advanced skill training and strength development.

Uploaded by

kanisharraj369
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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No-Equipment Calisthenics Roadmap

Stage 1: Foundation (Weeks 14)

- Incline Push-ups

- Wall Plank Hold

- Bodyweight Squats

- Glute Bridges

- Lying Leg Raises

- Wall Sits

Stage 2: Core Strength & Mobility (Weeks 58)

- Full Push-ups

- Pike Push-ups

- Bulgarian Split Squats

- Plank to Elbow Transition

- Hollow Body Hold

- Superman Hold

Stage 3: Strength Progression (Weeks 912)

- Diamond Push-ups

- Elevated Pike Push-ups

- Jump Squats

- Wall Walks

- Leg Raises

- Plank Shoulder Taps


No-Equipment Calisthenics Roadmap

Stage 4: Skill Training + Strength (Week 13+)

- Archer Push-ups

- Wall Handstand Holds

- Shrimp Squats

- V-Ups

- L-Sit on Floor

- Burpees

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