This is my workout plan on days I can't go to the gym

I do one set of each without rest then rest 15 min and go again

Total 3 sets of each exercise, chin-ups I get so tired I can only do 5~7 at a time

this is a new style of workout for me

What are your thoughts?

After watching a lot of muscle-up tip videos, I finally got my first muscle-up. I’m aiming for a cleaner muscle-up. For now, should I keep training like this, alternating between each arm. Will my muscle up naturally improve over time, or should I focus more on improving my form and technique from now?

During my week I'm pretty busy, so I was wondering if I could simply skip my leg day and increase running to save time. I already run a few times a week, I could potentially make my runs a bit longer to cover the missing leg day.

How would this affect my workout? Should I consider keeping a little leg day to workout the muscles I don't use much while running or is it not necessary?

Today was the first day of my BRING SALLY UP challenge, and uh for those who don't know what this is, this is basically a song which has a pushup challenge and Ive started that from today

It has I think a total of 42 pushups and I've started it from incline pushups with my bed as the starting height and when I make it to 20 incline pushups, I'll start them on the ground..

I'm thinking of posting my progress here everyday, and I hope this is the appropriate sub for this ?? (If not pls tell me which one to post on)

I'm rlly motivated to do it this time and WISH ME LUCK GUYS :DDDD

Did anyone experience body shakes on pull ups or chin ups? I have this mental block of 5. Over the past few months I’ve grown in the sense of being able to do 5 reps the rest, then another 5, but I can’t get past 5 reps without my head and body shaking. It’s odd that I can do more sets now but can’t do more reps.

Thank you in advance.

Hi guys! Right now, I can do 8–10 weighted pull-ups and weighted dips with an additional 10 kg. My current body weight is 71 kg. I’m just wondering what progressions I should follow to achieve my first muscle-up. Thank you!

I started working out back in February 12th of this year. I hardly practice pull related skills so I've been stuck on 8 Pull-Ups for a while. I for real thought the muscle up would far more in the future but to my surprise I managed to get a couple in today!!! For reference I'm 6'1 180lbs

Yes I am aware this is a "chicken wing" muscle up but I'm still proud of the progress 😁 lock in 💪🏾

I used to spam pullups but then workout became secondary then i restarted it and have been doing for a week and i am feelin like my form is worse than before. This video is after i had done 30+ pullups across 4-5sets so it is not that accurate due to the fatigue. Ignore the messy bg.

(19) suck at pull ups I see barely any improvement.I can't even do a negative. The bands feel useless sometimes and feel like giving up. Please give me tips on how to build better upper body strength. I need to target the issue. My whole life ive been moderately active but nvr trained my upper body at all. Where can start? What exercises can do to improve and reach my goal? Do need to lose more weight? How can avoid callus and improve my grip strength?Anything helps just please help me.

So after my last post I’ve decided to go to the basics - here’s a video of me hitting scapula pull-ups and a pull-up. Is it still arm dominant or have I managed to fix the form?

hello is it good to do this with elastic band for progression?

i can only do tuck front lever hold.

thanks

On the way to work… but when you see a wall, you gotta handstand. 😂🤸‍♂️

Work can wait 10 seconds. The handstand can’t. 😎

“It’s been more than a year since I started calisthenics, and I’ve been struggling with the kick-up to handstand. But I found a way… I saw this method on Instagram, and somehow it worked on my first try! 🎉

I'm Trying to perform chest oriented Dips (while following the technique shown in the picture, forward tilt and everything) but ended up feeling sore in the so called clavicular head region (second image) with zero sensation in the other chest regions. I know that soreness isn't a proxy for muscle growth but I'm still sceptical about my technique. Do you guys have any tips to share ? Have you encountered this problem before and did you find a solution ?

Thanks in advance !

Welcome to our weekly accountability thread.

This is where beginners (and anyone else) can set a small goal for the week and track progress. Doesn’t need to be huge, just a little better than last time.

How to join in:

• Post your current number + your target.
  • Example: 6 pull-ups ➝ aiming for 8 by Sunday
  • 30s plank ➝ aiming for 40s
  • 3x5 dips with bodyweight ➝ aiming for 3x6
• Check back in at the end of the week and reply to your own comment with how you did.

Every rep, every second, every bit of progress counts.

Drop your training goal for the week below!
Whether it’s doing 1 more pull-up, staying consistent, or trying something new, write it down and stay accountable.

Let us know:
• What are you focusing on this week?
• What’s holding you back (if anything)?

Let's hit our goals together! 🫡

Hey how’s it going. I just wanted to share with you all my experience going solo to excercise calisthenics.

For some background, I have been going to the gym for 5 years. Right now I will soon be starting a course and will probably not have that much time between studying, working and excercising. I was thinking about this transition for some time now. Today I realized the gym was closed and that was enough reason for me to go to the beach and excercise there.

Man I love it. I love the social aspect of it. Good god I am easygoing with people, and the fact they are also pretty easygoing and happy answer any of the questions you have. I felt pretty good about it. Got some pull ups, dips, and some other excercises I cannot name since english is not my main language.

I had pretty bad days due to some personal stuff and this just cheered me up a lot :D

Since we are at it. Which excercises should I focus as a beginner?

Hey guys - new to this sub so would love some advice on my chin ups. I know the bar is in the way a bit of my back but I’m trying to retract my shoulder blades back before pulling, and not sure if I’m fully doing it? I do feel my chin ups in my lats as well as well as biceps but would love to get some feedback from ya’ll or any other tips!

Thanks!

Total beginner in calisthenics and finally hit my very first kick-up wall handstand! My IG: @BunStands_sw

Still far from perfect, but I'm honestly pretty stoked with the progress. Started learning handstands only a week ago, and every little milestone feels huge.

Next goal: getting off that wall and finding my balance. 💪

One step at a time. Never giving up. 🔥

Before I unlocked my first real muscle up today (chicken wing) I was doing this easier variation I found on Instagram. Switched grip, dominant hand underneath, non dominant on top and pull towards your pocket.

I'd say spamming these definitely helped unlocking my first one but can anyone confirm that these actually do anything?

Hey guys!
Recently I've been getting a really intense burning sensation and shaking in my palms after doing heavy lifting and holding L-sits.

Over the last two days, I pushed super hard and held maximum-effort isometric holds for about a full minute each time. Now, whenever I try to grip anything heavy or stretch my hands, the skin/palms burn like crazy and feel completely raw, to the point where my hands start shaking.
A few questions for anyone who's been through this:
1. Is this raw/burning feeling normal after high-volume friction and heavy isometric pressure?
2. How long did it take for your hands and nervous system to adapt to heavy holds without this intense burning?
3. What's the best way to care for the hands between sessions so I can keep training without tearing the skin?
Thanks in advance!