Calisthenics Family

Holy s**t. Months of work, but it's finally here: Calisthenics Intelligence 🤯

Comment "PLAN" and we'll send you a plan that fits you perfectly, free to start in the app, so you can experience this firsthand.

This is the world's first calisthenics app with workout intelligence that grows with you. It knows what you did last session, sets your targets for today, and levels you up automatically the moment you're ready.

You stop guessing. You just train, and the app keeps you exactly where progress happens.

No fast AI hype, like most apps and coaches are built on nowadays. This is real coaching intelligence, built by our coaches on more than 10 years of experience.

Update your app to the latest version and it's waiting in your next workout.

Which exercise are you leveling up first?

Ready to level up? Comment "PLAN" and we'll send you your free plan to start in the app.

Comment "PLAN" and I'll send you our shoulder mobility plan for your level 💪🏼

Push-ups, handstands and even the planche all start in the same place: your shoulder blades. These three beginner-friendly scapular drills build that foundation.

Start on your knees with straight arms and round your upper back as you push the floor away. Level up to the full plank for more control. Then finish upright in a pike, shrugging your shoulders while your arms stay locked.

Master the small movements and the big skills follow.

These drills take five minutes and need zero equipment.

Which drill is new to you?

Want the full mobility routine? Comment "PLAN" and I'll send you our shoulder mobility plan for your level.

Comment "PLAN" and I'll send you the exact beginner plan for your level 💪🏼

If I had to start over as a complete beginner, these are the four push exercises I would pick. Pike push-ups for your shoulders, incline push-ups to build your chest, bar triceps extensions for strong arms, and the tucked hold for control and stability.

Simple, effective and all you need to build your first real pushing strength.

Every exercise scales down to any level, so you can start today.

Which one is missing in your routine?

Want the complete beginner roadmap? Comment "PLAN" and I'll send you the exact plan for your level.

Comment "PLAN" and I'll send you our shoulder mobility plan for your level 💪🏼

If your handstand keeps failing, your balance is probably not the problem. Your shoulder mobility is.

The child's pose stretch opens your lats and shoulders so you can fully lift your arms overhead. Pike scapula push-ups teach you to control your shoulder blades. And pike leans build the stacked position you need upside down.

Fix the mobility and the handstand follows.

Two minutes a day is enough to feel the difference within weeks.

Which one is going into your routine?

Want the complete routine? Comment "PLAN" and I'll send you our shoulder mobility plan for your level.

Comment "PLAN" and I'll send you the exact plan to unlock your L-sit 💪🏼

The L-sit looks impossible until you train it in pieces. Start with the tucked hold and build to 20 seconds. Then extend one leg at a time for 10 seconds per side. Finish with kickouts, where you extend both legs for a split second and hold it a little longer every session.

That's the complete beginner roadmap to your first L-sit.

All you need is the floor or a pair of parallettes.

Which of these three can you already hold?

Want the full progression? Comment "PLAN" and I'll send you the exact plan for your level.

Comment "CHALLENGE" and I'll send you our free 7-Day Calisthenics Challenge 💪🏼

The number one push-up mistake happens where you can't see it. From the side your push-up looks fine, but from above your elbows point straight out, and that puts your shoulders in a weak, unstable position.

Bring your elbows in to a 45 degree angle, so your arms form a clean arrow shape. That one detail changes everything.

Have you ever filmed your push-ups from above?

Start training with proper form today. Comment "CHALLENGE" and I'll send you our free 7-Day Calisthenics Challenge.

Comment "PLAN" and I'll send you our complete Handstand Mastery course, matched to your level 💪🏼

Learning the handstand feels impossible until you break it into steps. Hold a pike stand, then a frog stand, then the wall handstand, and build from there until you're balancing free.

Every step earns the next one. That's how skills are built.

No experience needed, the first steps work for everyone.

Which step are you at right now?

Want the full progression with exact timelines? Comment "PLAN" and I'll send you our Handstand Mastery course.

Comment "CHALLENGE" and I'll send you our free 7-Day Calisthenics Challenge 💪🏼

Almost every beginner makes one of these three squat mistakes. Your chest collapses forward, your knees cave in, or your hips shoot up first and turn the squat into a bad good morning.

The fix is simpler than you think: push your knees out, keep your chest tall and drive up from your legs first.

Save this for your next leg day 📌

You don't need any equipment for this, just a mirror or your phone camera.

Which mistake do you catch yourself making?

Ready to build proper form from day one? Comment "CHALLENGE" and start our free 7-Day Calisthenics Challenge.

Comment "PLAN" and I'll send you the exact plan for your level 💪🏼

Endless push-ups build endurance, not size. If you want to build size, add some variation:

1️⃣ Dips: lower chest
2️⃣ Wide push-ups: outer chest
3️⃣ Decline push-ups: upper chest
4️⃣ Diamond push-ups: inner chest

No machines needed, just your bodyweight and a dip bar.

Save this for your next push day 📌

Which one are you going to add to your routine?

Want a complete program built around these? Comment "PLAN" and I'll send you the exact plan for your level.

Comment "PLAN" and I'll send you the perfect shoulder mobility plan for your level 💪🏼

Most shoulder injuries in calisthenics start at the rotator cuff. That's why we recommend adding these three banded rotations to your warm-up. Do about 12 reps for each exercise. You can do them anywhere, all you need is one band.

It only costs you five minutes before every workout, but your future shoulders will thank you for it.

Which one are you adding to your warm-up?

Want the full routine? Comment "PLAN" and I'll send you the perfect shoulder mobility plan for your level.