CALITHENICS Beginner to Advance

Calisthenics is a fantastic way to build strength, flexibility, and body control using your own body weight. To progress from a beginner to an advanced level, you'll need to start with foundational exercises and gradually move to more challenging ones. 

Here's a guide to follow: Beginner (1-2 months) Focus on mastering the basic movements and building a strong foundation. Push-ups – Start with wall push-ups or knee push-ups, then progress to standard push-ups as you build strength. Squats – Bodyweight squats to strengthen the legs and glutes. Planks – Start holding a plank for 20-30 seconds, building core stability. Pull-ups (Assisted) – Use resistance bands or an assisted pull-up machine to help you get your first pull-ups. Dips (Assisted) – Use parallel bars or a bench to practice dips with

High Level (Developing Proficiency and Increasing Intensity) At this point, your movements are becoming more complex, skilled, and loud. Handstand Push-ups (freestanding or against a wall) Muscle-ups (transition from pull-up to dip) Squats with a pistol (freestanding) Pull-ups (with weight added) Dragon Flags (core work that is advanced) Planche Advancements (advanced tuck planche, tuck planche) Progressions of the Front Levers Push-ups with one arm or an archer From L-sit to Handstand

Extra Advice: Progress is essential. As your strength and technique increase, start with simpler variations and work your way up to more difficult ones. Rest and Recuperation: Don't ignore recuperation. Rest is essential for building muscle and avoiding injuries. Consistency: Follow a plan, gradually increase your workload, and have patience with your development. Mobility: To avoid injuries, make sure you're including stretches and flexibility exercises.