What Are The Top Calisthenics Exercises?


It can get pretty daunting just trying to figure out what are the “Top exercises among the thousands of them that already exist.

Rather than complicate things with a gluttony of  useless exercises I decided to stick with the basics. Rather than re-invent the wheel, I scoured the web for what I believe are some of the very best examples of the exercises visually performed almost flawlessly.

The 7 Basics (Top Calisthenics Exercises) according to Frank Medrano, and which I will have to agree with (A calisthenics expert):
  1. Push ups
  2. Pull up
  3. Dips
  4. Abdominal
  5. Squats
  6. Lunges
  7. Sprints

1) Push Ups

Corey Hall has a great YouTube channel. The guy really knows his stuff. This video covers everything from how to do a standard push up and the right technique to a fantastic chest routine. You can also check his website out at

Level: Beginner-Intermediate (Time: 7:10 min)

Level: Advanced (Time: 10:00 min)


2) Pull Ups

Strength Project is another great YouTube channel that has a ton of great videos. they also have a website you can check them out at

Level: Beginner (Time: 3:07 min)

Level: Beginner/Advanced (Time: 2:31 min)

3) Dips

For this particular exercise I have chosen two different videos from Baristi Workout (Beginner) and the other from Calisthenics & Weight Training (Advanced)

Level: Beginner (Time: 1:59 min)

Level: Advanced (Time: 2:12 min)


4) Abdominal

Who better to learn from the Frank Medrano, he is one of foremost calisthenic experts.

Here is a great routine.

30 Seconds Plank Right Arm Off Ground
15 Reps Right Leg Knee Tucks
30 Seconds Plank Left Arm Off Ground
15 Reps Left Leg Knee Tucks
30 Seconds Plank Hold Right Side
30 Seconds Plank Hold Left Side
30 Seconds Plank Hold
15 Reps Crunches Knees Raised
15 Reps Side Crunch Right Side
15 Reps Side Crunch Left Side
15 Reps Leg Lifts

(Time: 2:22 min)

Here is another routine:

30 Second Mountain Climbers
15 Double Crunches
30 Second Mountain Climbers
15 Double tap Twist Crunch One Side
30 Second Mountain Climbers
15 Double tap Twist Crunch Opposite Side
30 Second Mountain Climbers
15 Seated Knee Tucks
30 Second Mountain Climbers
100 Flutter Kicks
30 Second Mountain Climbers
30 Second Crunch Hold

(Time: 2:40 min)

Here’s a second abdominal routine, I like to mix up the routines and movements, doing a total of 12-15 sets (12-15 exercises) this routine only has 9 exercises, but you could add 3 more if you like:

30 Crunches
20 Bicycle Crunches
20 Sky Touches
30 Second Rest
20 Crunches
10 Single Leg Toe Touches (Each leg)
10 Single Leg Crunch (Each leg)
30 Second Rest
30 Crunches
15 Oblique Toe Touches (Each side)
30 Second Leg Flutters

(Time: 5:17 min)

Intermediate Abdominal Routine

10 Sky Touchers
10 Single Knee Crunches (Left Side)
10 Single Leg Toe Touches (Left Side)
10 Single Knee Crunches (Right Side)
10 Single Leg Toe Touches (Right Side)
10 Crunches
10 Rainbows
10 Knee to Elbow Crunch (Left Side)
10 Knee to Elbow Crunch (Right Side)
10 Side Toe Touches (Left Side)
10 Side Crunches (Left Side)
10 Side Toe Touches (Right Side)
10 Side Crunches (Right Side)
20 second hold Plank

(Time: 4:21 min)

5) Squats

Al Kavadlo is a leading Calisthenics and Bodyweight exercise experts. This is probably one of the best videos on this subject being the most advanced calisthenic squats. He covers beginner to more advanced moves. Here is his YouTube channel

Level: Beginner –  Advanced (Time: 1:38 min)


For those of you Beginners out there, here is a really well done video on Leg Squats from  calisthenicsVs.age

Level: Beginner (Time: 4:04 min)

6) Lunges

Calisthenics & Weight Training has a great video that I personally gleaned some jewels from and incorporated into my own leg workout.

Level: Beginner to Advanced (Time: 3:58 min)

7) Sprints

This is an excellent video on sprinting and Charlie Francis, an Olympic training coach, that passed away in 2010.

(Time: 4:44 min)

For more videos on applying the techniques by Charlie Francis, here is Bert Hill NFL Coach applying the Charlie Francis system to the Detroit Lions

(Time: 11:26 min)

So there you have it the 7 Top Calisthenic Exercises. It’s been my personal goal to master all 7 before I go on to more advanced or extreme calisthenics. Now granted, each and every one of us is at a different skill level. If you find that you have indeed mastered all 7 of these calisthenic exercises, then by all means ignore this post.

But as I have learned in my short time on this planet, I still have a lot to learn. And especially with calisthenics there is always some sort of change or tweak you can do to just slightly alter the exercise to make it more difficult.

About Bronson Tang

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  1. sikis izle

    May 3, 2016 at 1:15 am

    Usted tiene un blog fabuloso gracias.

    • Bronson Tang

      November 1, 2016 at 12:17 pm

      Muchas gracias, lo aprecio mucho el comentario. Un saludo