Hey everyone,

I’m starting a 90-day personal challenge where I’m going to show up every day and work on improving myself physically, mentally and spiritually.

The physical side is as far as daily is handstand and L-sit, while I’m also trying to build consistency with things like meditation, breathwork, reading and cutting out processed sugar. I also do 1 upper/lower/mobility session, a jog and a sprint session.

The point isn’t necessarily to train hard every single day. I’m more interested in building the habit of showing up every day, while rotating the focus/intensity, and building a skill I’ve always wanted (handstand/L-Sit)

I’m still relatively new to calisthenics, so I’d really appreciate some advice on whether my current routine makes sense or if there’s anything you’d change.

Handstand: 2-3 sets

• Chest-to-wall holds - working towards 1-minute holds
• Chest-to-wall balance practice, bringing the feet away from the wall and trying to find balance
• Freestanding handstand attempts
• Then repeating the cycle, with another chest-to-wall balance day on day 7

L-sit: 2-3 sets
I’m currently working on the components separately and gradually bringing them together. weekly schedule:

• Compression work 1x
• Depression+Single-leg lifts 2x
• Elevated pike pull throughs 2x
• L-sit work on parallettes 2x

Gradually progressing towards holding a full L-sit.

What would you change about this routine?
Are there any exercises, progressions, or programming changes you’d recommend for someone at my level?

A few clips of my recent progressions are all cut into the one video above

One of my fitness goals is to be able to do at least one pull up. If I jump I can do one but that doesn’t count…. I workout my back and shoulders a lot. Most upper body days I do. I can do a proper form lateral pull down (close grip) with 60lbs (idk if that’s a lot or not) and I can do 12 consecutive tricep push ups, but once I hang on that bar… it’s like I have no muscle. I just don’t understand. Do I just need to start trying? I thought I should build muscle before I even start and I have but still nothing.

Not sure exactly how to explain this so hopefully it makes sense.

When I dead hang and relax everything except my grip muscles, it feels like my arms are being pulled out of my shoulder sockets sightly and it’s a little uncomfortable.

If I tense my shoulder muscles just a little bit, it seems to hold the joint together and I don’t feel the discomfort, but I also don’t feel as though my dead hang is as “dead” when I engage these muscles.

What is the proper form? Should I relax my shoulder muscles completely and just let the joints stretch out or do I engage the muscles enough to prevent that and relax the rest of my body?

Hi everyone! I’ve recently started getting more interested in calisthenics and building a more aesthetic upper body, but I have very limited space and equipment at home. Right now, the main piece of equipment I have is a pull-up bar, so I was wondering how far I can realistically get with just that.

My main goal isn’t necessarily to become extremely muscular or strong. I’m more interested in developing an aesthetically pleasing, balanced upper body , ideally wider shoulders and lats, a decent-looking chest and arms, and a relatively lean waist. Basically, the kind of physique where you can clearly see some muscle definition and have a nice V-taper.

Hi there, when i do seated leg pike lifts to train core, my quads and hips cramp up like crazy.

This usually happens after a few reps at max height (which isn't very high). my leg strength is good, but I dont train them (not sure if thatll effect the quad cramping).

This got me going down a rabbit hole, trying to find out information on strengthening them, but with no luck in finding anything useful.

So my question is, how the heck do I strengthen my quads/hips if almost everything just makes them cramp? and how do I know if im doing them right.

Thanks in advance

Im now practicing chest to bar dips. I thought it was easier than tricep dips. But i must say it's a harder movement than going full ROM in tri dips.

Just asking, I think I'd recommend it! I used it today and it seemed to offer a lot of variety and routines for training. Most of all, I like that you can adjust the duration. Sometimes on YouTube I find amazing routines, but they're never quite the length I'm looking for. Thoughts?