Hip Thrusts

This exercise is primarily dedicated to building your glute muscles and is particularly suitable for beginners. It primarily engages the hip and knee joints. If the exercise with just your body weight is too easy, you can use additional weight or perform the Single-Leg Hip Thrusts.

Bridge Hold

The bridge, also known as the wheel pose in yoga, is an intense backbend that stretches the front of the body and requires upper body strength. It is an excellent way to enhance the flexibility of your hips and spine. Although it is often considered a beginner exercise, it is complex and requires targeted training to avoid injuries.

Table Top Hold

This static exercise from the calisthenics world can enhance your strength, mobility, and flexibility levels. It is particularly effective for the shoulders, upper back, and triceps, and is excellent for beginners.

Bodyweight Squats

The bodyweight squat is probably the most well-known fitness exercise in the world. It strengthens your legs and glutes. However, it is not as easy to perform as it looks. Many still think that it's bad to push the knees beyond the toes. This myth has long been debunked. Much more important is that you perform the movement slowly and controlled, gradually increasing it. If you can perform 20-30 bodyweight squats, then goblet squats, barbell squats, or assisted single-leg squats could be a great progression.

Dips on the Parallel Bars

Parallel Bar Dips are an effective exercise for building strength and muscle mass, particularly in the chest and triceps area. They are well-suited for training with additional weight, such as a weight vest or dip belt. Although parallel bar dips require less stabilization than Ring Dips, they are ideal for anyone looking to specifically build muscle mass and strength.

A Raises with dumbbells

This exercise is perfect for strengthening the upper back and shoulders. It is easy to learn and ideal for building muscle.

Superman Exercise

Effectively train and strengthen your lower back muscles with this proven bodyweight exercise. Ideal for beginners, it focuses on proper form and requires no special equipment.

Scorpion Stretch

The scorpion stretch is ideal for improving the mobility of your lower back. It primarily targets the strengthening and flexibility of your hip and lumbar spine muscles.

How to Cartwheel

Practicing cartwheels can increase your shoulder strength and prepare you for demanding movements like the Handstand. This advanced exercise also helps improve flexibility in the hips and shoulders.

Hammer Curls with dumbbells

Hammer curls work more on the muscles on the side and underside of your upper arm, especially the brachialis and brachioradialis. This exercise helps to make your upper arms and forearms overall stronger and thicker by targeting different muscles than regular Biceps Curls. Using dumbbells makes it easy to perform and well-suited for beginners. Regular hammer curls are performed with both arms simultaneously.

Inchworm

The inchworm is a classic exercise from Crossfit that primarily trains your shoulders and mobilizes the back of your legs. It is also suitable for beginners and can help you lay the foundation for more demanding exercises like the Handstand.

Plank

The plank is one of the most widespread exercises for the abdominal muscles. No equipment is needed, so it can be done anywhere. However, a common mistake is not tightening the glutes and allowing the body to sag. This means the abdominal muscles are not working, and instead, the passive musculoskeletal system, including the spine, bears the load. Read here to find out what you need to watch out for to perform it correctly.

Push Ups

Push-ups are one of the most versatile and effective exercises for home workouts and are suitable for all fitness levels. Different variations can target specific muscle groups such as the chest, shoulders, and triceps. In calisthenics, there are numerous push-up variations that incorporate different equipment and positions. Particularly popular are diamond push-ups, which intensely target the triceps. Push-ups on gymnastics rings are especially interesting for advanced practitioners. There are also push-up variations that specifically target the shoulders, like pike push-ups. Calisthenics professionals will enjoy more advanced exercises such as archer push-ups or Bulgarian push-ups.

Push Ups on the rings

Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.

Crow Pose

The crow pose, known from yoga, is also excellent for bodyweight training. It strengthens the wrist, shoulder, elbow, and hip. This vertical pressing exercise provides a solid foundation for more complex exercises like the Handstand Push-Up.

Animal Move - Monkey

Animal Moves are fitness exercises where you move like different animals. The monkey is perfect for beginners. This exercise helps you work towards more challenging exercises like the Handstand.

Good Mornings

This exercise primarily targets your glutes, hamstrings, and lower back. It is ideal for beginners, positively impacting mobility and supporting muscle growth. For advanced practitioners, Weighted Good Mornings are recommended.

Ring Dips

Ring Dips are a challenging variation of classic Dips on parallel bars, requiring a great deal of stability and strength. They engage more muscle groups and promote strength and symmetry in the chest, triceps, and shoulders. Dips on the rings prepare you for even more demanding exercises, such as the Ring Muscle Up.

90 90 Stretch

This stretching exercise primarily targets your gluteal muscles and improves the mobility of your hips and knees. It is especially suitable for beginners in calisthenics and requires no additional equipment.

Mountain Climbers

The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.

Romanian Deadlift with a barbell

The Romanian deadlift, also known as the "Romanian Deadlift" or simply "RDL," is an excellent exercise for strengthening the posterior chain, particularly the lower back, hamstrings, and glutes. Unlike the classic barbell deadlift, where the movement starts from a deeper position, the Romanian deadlift keeps the knee position almost unchanged, with the focus on a controlled hip hinge. This allows for targeted activation of the posterior muscle groups while also being gentle on the knee joints. The origin of the Romanian deadlift dates back to 1990 when a Romanian weightlifter introduced this technique in the United States to provide Olympians with a new method for developing strength and athleticism. Since then, the exercise has become a staple in gyms worldwide and can be performed with both barbells and dumbbells.

Conventional Deadlift with a barbell

The conventional deadlift, also known as the classic deadlift, is a fundamental exercise that strengthens the back, glutes, and legs. When performed with proper technique, it offers significant benefits but requires precise execution to avoid back injuries. Especially advanced athletes can lift heavy weights with this exercise. Variants such as the dumbbell deadlift or using a Smith machine are suitable for beginners.

Bulgarian Split Squats

The Bulgarian Split Squat helps to balance the strength differences between your legs, as each leg is trained individually. Due to the large range of motion, the exercise improves your mobility in the hips, ankles, and knees. It is particularly popular because, unlike Barbell Squats, it does not put a heavy load on the lower back.

Leg Raises on the rings

Leg raises on gymnastics rings are an excellent exercise for strengthening the abdominal muscles and hip flexors. The instability of the rings also engages the shoulders and deep core muscles, making the exercise particularly challenging. This exercise is ideal as preparation for the L-Sit.

Russian Twists

The Russian Twist is an effective exercise for the lateral and straight abdominal muscles. You sit on the floor, lean your upper body back slightly, and rotate your torso alternately to the right and left. Alternatively, you can hold a weight or dumbbell in front of you during the exercise. Make sure to perform the movement in a controlled manner with your abdomen tensed to achieve the best results and avoid injuries.

Leg Curls with gym rings

Leg curls on gymnastics rings, also known as "Hamstring Curls" or "Ring Leg Curls," are an effective calisthenics exercise for strengthening the hamstrings. This exercise not only targets the hamstrings but also improves stability and overall body tension. Using the rings makes the exercise particularly intense, challenging the muscles in a completely new way. It’s perfect for those looking to train their leg muscles functionally and without machines.

Calf Raises

Standing calf raises are a fundamental exercise for strengthening the calf muscles. This exercise can be performed using just your body weight or additional weights, making it suitable for beginners and advanced individuals.

Goblet Squat with a dumbbell

The goblet squat is an effective exercise for strengthening the leg and glute muscles, where a dumbbell or kettlebell is held in front of the chest. Compared to the classic weighted squat, the goblet variation offers better balance and makes it easier to maintain an upright posture, which is especially beneficial for beginners. Additionally, the position of the weight in front of the body engages the core muscles more intensely, making the exercise ideal for training core stability.

Butterfly Reverse with dumbbells

This exercise specifically strengthens your upper back and shoulders. It is easy to perform, ideal for muscle building, and serves as preparation for more complex exercises.

Ring Muscle Up

Ring Muscle-Ups are one of the most challenging exercises in Calisthenics and offer a special challenge that goes far beyond the classic Pull-Ups. This complex movement not only requires tremendous strength in the latissimus dorsi, biceps, and trapezius but also perfect coordination and body control. Due to the instability of the gymnastic rings, the entire stabilizing musculature is also intensely activated. The Ring Muscle-Up is a combination exercise consisting of a Pull-Up on the rings, the Transition, and a Ring Dip. An ideal preparatory exercise to learn the Transition is False Grip Rowing with transition. This exercise helps you learn the False Grip, the necessary grip to transition from a hanging position to the support hold.

Barbell Bench Press

The Bench Press, also known as the Barbell Bench Press or Chest Press, is an essential fundamental exercise for targeted chest muscle development. This exercise can be performed with various equipment, such as barbells, dumbbells, or on the Smith machine. While the Dumbbell Bench Press offers greater freedom of movement, significantly more weight can be lifted during the flat Bench Press with barbells.

Jackknifes

The Jackknifes, also known as V-Ups, V-Sit-Ups, or Jackknife Sit-Ups, is a popular exercise for strengthening the abdominal muscles. This versatile exercise is widely used in the fitness community and offers various modifications that can be tailored to individual training needs. The main focus of the jackknife is on the rectus abdominis muscle, while the oblique abdominal muscles also provide supportive work.

Biceps Curls on the rings

This exercise primarily targets the muscle development of the biceps and is ideal for beginners due to its simplicity. By performing it regularly, you prepare yourself optimally for more demanding exercises such as the Pull Up.

Jumping Jacks

Jumping jacks are a classic cardio exercise that activates the entire body and quickly elevates the heart rate. This simple yet effective exercise involves jumping from a standing position with legs spread apart while bringing the arms together overhead, then returning to the starting position. Jumping jacks enhance cardiovascular fitness, improve coordination, and can be performed virtually anywhere without any equipment.

Compressions

This exercise aims to improve the mobility of your hips. As a beginner, you will particularly benefit from it, as it helps you build the foundation for advanced exercises like the L-Sit.

Triceps Extensions with a dumbbell

Tricep extensions with a dumbbell, also known as "Dumbbell Tricep Extensions" or "Overhead Tricep Extensions," are an effective exercise for targeting the triceps. This exercise isolates the tricep muscle and allows for precise control of the movement. Using a dumbbell makes the exercise versatile and can be adjusted to suit individual fitness levels. It's ideal for those looking to specifically build their arm muscles. Common alternative exercises to dumbbell tricep extensions include dips and close-grip push-ups.

Bench Press with dumbbells

The bench press, is an essential exercise for the development of the chest muscles. Compared to using a barbell or the multipress, bench pressing with a dumbbell allows for greater freedom of movement, which places more strain on the stabilizing muscles. As an alternative to a bench, the exercise can also be performed on the floor. This variant is known as the floor press. However, the range of motion is limited in the floor press. Those with healthy shoulders should therefore prefer bench pressing on the bench.

Arnold Press with dumbbells

The Arnold Press, also known as the Rotational Shoulder Press or Schwarzenegger Press, is a fitness exercise developed by Arnold Schwarzenegger, specifically designed for targeted shoulder muscle development. This exercise can be performed either standing or seated and is excellent with dumbbells or kettlebells. Learn more about the correct execution of the exercise in the following article.

Lunges with a barbell

Barbell lunges, also known as barbell lunges, are an effective lower body exercise that provides an ideal way to improve strength and stability. This exercise is suitable for both beginners and advanced practitioners. If you're looking for an exercise that also enhances explosiveness and coordination, jumping lunges are a great alternative.

Ring Rows

Rowing on gymnastics rings is an effective calisthenics exercise that strengthens the back, rear shoulders, and arms. Using your body weight as resistance, you pull yourself up on the rings, which also enhances your core stability. Compared to dumbbell rows or barbell rows, where the movement is more isolated, rowing on the rings requires more overall body tension. This exercise is ideal for building functional strength and specifically targeting the core muscles. It fits perfectly into a classic calisthenics routine and prepares you for more intense exercises, such as ring pull-ups} or {ring muscle-ups, row to the stomach, and row to the forehead are possible, allowing for more focused training of different regions of the back.

Barbell Back Squats

Back squats are one of the fundamental exercises in strength training. They are typically performed with a barbell, allowing for progressive overload. Back squats primarily target the thigh muscles, particularly the quadriceps and glutes. Additionally, they strengthen the core and lower back, as these muscles are crucial for stability and control during the exercise. Back squats are among the most well-known foundational exercises in strength training, as they promote overall body strength and stability, improve functional movements in daily life, and, when combined with other strength exercises like deadlifts or lunges, provide an excellent foundation for leg training.

Side Plank

The side plank on the elbow is an effective exercise for strengthening the lateral abdominal muscles and stabilizing core muscles. This exercise not only promotes core stability but also improves posture and balance.

Lying Leg Raises

Lying leg raises are an effective exercise for strengthening the abdominal muscles, particularly the lower abs. This exercise should not be confused with lying knee raises, as it specifically targets lifting the straight legs, thereby providing a more intense challenge for the abdominal muscles. Known as "Leg Raises" or "Leg Lifts," lying leg raises are a bodyweight exercise suitable for both beginners and advanced practitioners aiming to build a strong and stable core. In addition to this classic, floor-based version, there are other challenging variations of leg raises, such as hanging leg raises on a pull-up bar or on rings. These variations not only require strong abdominal muscles but also good grip strength and body tension. Another option is leg raises in the dip position on parallel bars or the ring variant, where the legs are raised from a supported but unstable position. These different exercises provide a comprehensive challenge for the abdominal muscles, making the training more varied and intense.

Inverted Hang with gym rings

The inverted hang lift is an effective exercise for strengthening the latissimus and abdominal muscles. This exercise is typically performed on gymnastic rings. When done on a pull-up bar, the inverted hang becomes slightly more challenging because you can't keep your legs completely vertical due to the bar. The lift is an excellent preparatory exercise for the Skin The Cat.

Human Flag

The Human Flag is a very challenging exercise from calisthenics, where you hold onto a pole sideways and stretch your body horizontally in the air. You need strong abdominal muscles, shoulders, and arms for this exercise. Your upper arm pulls the pole towards you while your lower arm pushes it away. Simultaneously, your abdominal and back muscles are tensed to keep your body stable. It requires a lot of strength and body control to perform this exercise against gravity.

Wall Walks

Wall walks are an effective exercise for strengthening the shoulders while also intensely engaging the abdominal muscles. You begin in a plank position against the wall and walk your feet up the wall as your hands gradually move closer to it. This exercise also promotes body stability and coordination. Learning wall walks has the advantage of improving the vertical position, facilitating the transition to more advanced exercises like the handstand or the handstand swimmer.

Sumo Deadlift with a barbell

The sumo deadlift is a variation of the classic deadlift, where the feet are positioned wide apart, with the toes pointing outward. This stance allows for a more upright torso position and places greater emphasis on the thighs and glutes, while slightly reducing the strain on the lower back. With the barbell version of the sumo deadlift, you can lift heavier weights compared to the dumbbell sumo deadlift.

Bird Dog

The bird dog exercise is a bodyweight exercise that specifically trains core stability and coordination. In this exercise, the right arm and left leg, as well as the left arm and right leg, are alternately extended while keeping the core stable. This exercise improves balance and enhances control of the body's center, which is especially important for maintaining a healthy posture and preventing back pain. Since it can be performed without equipment, it's also ideal for home workouts. This exercise is particularly suitable for beginners, as it is relatively simple to perform yet still effective.

Diamond Push Ups

Diamond push-ups, also known as diamond push-ups, are an intense variation of classic push-ups. In this exercise, the hands are placed close together, with the thumbs and index fingers forming a diamond or triangle shape, which puts particular emphasis on the triceps.

Shoulder Press with a barbell

Dumbbell shoulder press offers more freedom of movement and promotes stability, as each side of the body works independently. Compared to the barbell version, it requires more coordination but allows for a more customized range of motion.

Scapular Pull Ups

Scapular pull-ups strengthen the muscles around the shoulder blades and improve their control and activation. You hang from a pull-up bar and pull the shoulder blades down and together without bending the arms. This movement primarily activates the muscles of the upper back and shoulders and serves as an excellent preparatory exercise for pull-ups, as it helps maintain shoulder stability.

Single Leg Deadlifts with dumbbells

Single-leg deadlifts with dumbbells are an effective exercise for improving balance and stability. In this variation, the weight is carried on one leg, which particularly engages the posterior leg muscles and core. Compared to the classic deadlift, the single-leg deadlift with dumbbells demands more balance since all the weight is supported by one leg. It should not be confused with the sprinter deadlift, where the back leg lightly touches the ground during the movement instead of hovering freely in the air.

Chin Ups

Underhand pull-ups, also known as chin-ups or supinated pull-ups, are a variation of the classic pull-up where the palms face the exerciser. This grip position shifts the focus more towards the biceps and the lower parts of the back, adjusting the movement and engaging the muscles differently compared to the classic overhand pull-up. Chin-ups provide an effective alternative to the traditional pull-up, allowing for targeted upper body strength development.

Hamstring Curls with gym rings

Unlike traditional hamstring curls on a machine, hamstring curls on gymnastics rings are performed in a free-hanging position, which not only targets the hamstrings but also challenges the stability of the entire core. This exercise requires more balance and body control due to the instability of the rings and the need to move your body weight against gravity. As a result, not only the legs but also the glutes and lower back muscles are more intensely activated. Gymnastics ring hamstring curls are ideal for building functional strength and stability.

Front Lever with gym rings

This exercise, known as the "Front Lever" is a pinnacle move in calisthenics, characterized by a horizontal body position where the body is held parallel to the ground. The arms are extended on the rings, and the entire body is stabilized in a straight line from head to toe. The challenge of this exercise lies in maintaining this position without allowing the body to sag or bend, which requires an extremely high level of core tension. In calisthenics, the Front Lever is considered a benchmark for strength, body control, and functional fitness. The Front Lever can be trained through various progressions, where the legs are in a tucked, partially tucked, straddled, or one-leg bent position. There are also dynamic variations, such as Front Lever Pulls or Front Lever Rows, to increase the intensity and training effect.

Rollouts with gym rings

Rollouts on the gymnastic rings, also known as "Ring Rollouts" or "Ab Rollouts," are a challenging calisthenics exercise for strengthening the abdominal muscles and the entire core. This exercise requires a high level of body tension and, in addition to the abdominal muscles, also trains the shoulders and lower back. The instability of the rings makes the exercise particularly intense, making it ideal for advanced athletes looking to take their core strength to the next level.

Explosive Pull Ups

Explosive pull-ups are a dynamic variation of the classic pull-ups, where the body is pulled upwards with explosive force. This exercise primarily engages the upper body muscles, including the back, shoulders, and arms, while also requiring core stabilization. The movement ends in a quick, powerful extension, bringing the chin above the bar. Explosive pull-ups are often used as a preparatory exercise for muscle-ups, as they develop the necessary strength and explosive power in the upper body required for the more advanced movement.

Lateral Raises with dumbbells

The lateral raise with dumbbells is an effective isolation exercise that primarily targets the lateral part of the shoulder muscles (M. deltoideus pars acromialis). This exercise helps to define the shoulders and develop a broader shoulder area. You maintain an upright posture and lift your arms sideways to shoulder height to optimally activate the muscles. You only need dumbbells, and beginners can easily perform it.

Jumping Lunges

Jumping lunges are a dynamic variation of the classic lunge, in which a jump is performed between switching legs. Similar to jump squats, this exercise trains the entire leg and glute muscles while simultaneously promoting coordination and balance. The inclusion of jumps also increases the heart rate and strengthens the cardiovascular system. Jumping lunges are particularly well-suited for HIIT workouts or as an addition to strength training sessions.

Archer Push Ups

Archer push-ups, also known as archer press-ups, are a challenging variation of the classic push-up. They primarily target the upper body while also engaging the core muscles through the lateral shifting of weight. One side of the body bears more weight while the other remains extended, resulting in an asymmetrical load. This exercise requires good body control. The archer push-up can be seen as a precursor to the one-arm push-up, where a greater portion of the body weight is also supported by one side.

Hollow Body Hold

In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength. A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.

Floor Press with dumbbells

The floor press is an exercise where you lie on the ground and press the dumbbells up from the chest. Compared to the classic bench press, the range of motion is shorter since the movement is limited by the floor, reducing the strain on the shoulders. This exercise is particularly suitable for beginners, rehabilitation, or when a bench is unavailable. When performed on a flat bench, it is referred to as the dumbbell bench press.

Copenhagen Plank

The Copenhagen plank is an exercise where you support yourself on one forearm while placing one leg on an elevated surface, such as a bench. It primarily strengthens the core muscles and the adductors, while also promoting hip stability. This exercise is particularly popular in rehabilitation sports and sports involving quick changes of direction. A similar exercise is the side plank, which also strengthens the core muscles but targets the abductors instead of the adductors.

Bar Muscle Ups

The bar muscle-up, or muscle-up on the bar, is an advanced exercise where you first pull yourself up to a bar with a pull-up and then push yourself over the bar into a dip. This exercise trains the entire upper body, particularly the back, shoulders, chest, and arms, while enhancing both strength and coordination. It requires explosive pulling power and precise technique to perform the movement smoothly. The bar muscle-up is especially popular in CrossFit and calisthenics for demonstrating body control and strength.

Break Dancer Exercise

The breakdancer exercise is a dynamic movement that effectively trains your core muscles as well as your shoulders and upper back. It simultaneously improves stability, coordination, and flexibility by challenging you with controlled rotations. This exercise is ideal for adding variety and intensity to your workout.

Shrugs with dumbbells

Shrugs, also known as neck pulls, are a popular fitness exercise for strengthening the neck muscles and upper back. This exercise can be performed in various forms, including with barbells, cable machines, Smith machines, or resistance bands. Athletes can choose between standing and seated versions, as well as positioning the weights in front of or behind the body. Here you see standing shrugs with dumbbells.

Pull Ups

The overhand grip pull-up on the bar is a classic exercise in strength training that effectively strengthens the muscles of the back and arms. In this variation, the palms face away from the body. The overhand grip pull-up is not only a benchmark for functional upper body strength but also an excellent exercise for improving grip strength and body control. Similar exercises like the Ring Pull Up or the L-Sit Pull Up offer additional challenges. Furthermore, learning the overhand grip pull-up, combined with explosive pull-ups, lays the foundation for successfully mastering the Bar Muscle Up.

Chin Ups with gym rings

Pull-ups on gymnastics rings, also known as ring pull-ups, are a fundamental exercise in calisthenics. Compared to classic overhand grip pull-ups on a bar, ring pull-ups are often gentler on the wrists and elbows since the rings are freely rotatable and can adapt to the body's natural movement. However, the muscles engaged remain the same as with bar pull-ups. Ring pull-ups also serve as an ideal preparation for advanced exercises such as the ring muscle-up or L-sit pull-ups on rings.

Biceps Curls with a barbell

Barbell biceps curls are a fundamental exercise in strength training, particularly effective for building and strengthening the biceps muscles. This variation allows you to train both arms simultaneously. The ability to use heavier weights compared to dumbbells enables more intense training stimuli, making the barbell biceps curl a popular choice for athletes looking to increase their upper arm size and strength. With alternative exercises like dumbbell biceps curls or biceps curls on gymnastic rings, similar training stimuli can be achieved.

Negative Push Ups

Negative push-ups, also known as eccentric push-ups, are an exercise where you slowly and controlled lower your body from the top push-up position to the ground. This movement trains the chest, shoulders, and triceps and is particularly effective for muscle building. Negative push-ups are ideal for beginners looking to improve their strength and control, or for advanced athletes who want to increase their training intensity. The negative push-up is an ideal preparatory exercise for learning the classic push-up as it builds eccentric strength in the relevant muscles. It facilitates the transition to more advanced exercises that require greater body control and balance.

Biceps Curls with dumbbells

Bicep curls are a classic bodybuilding exercise specifically designed to strengthen and shape the biceps muscles. While performing the exercise with a dumbbell allows for isolated training of each arm, bicep curls with a barbell offer the opportunity to use heavier weights. The exercise bicep curls on gymnastics rings provides an excellent alternative, especially when you're traveling and don't have access to a gym.

Pike Push Ups

Pike pushups, also known as "shoulder push-ups" or "pike press," are an excellent calisthenics exercise for strengthening the shoulders and triceps. This exercise mimics the movement of a handstand push-up, making it ideal for those looking to build shoulder strength without using weights. Popular weighted alternatives include shoulder presses and Arnold presses.

Pancake Stretch

The pancake stretch is a flexibility exercise that primarily enhances flexibility in the hips, groin area, inner thighs, and hamstrings. In this stretch, you sit on the floor with your legs spread apart and bend your upper body forward. The further you lean forward, the more intense the stretch becomes. The pancake stretch is a mobility prerequisite for the Press Handstand and a preparatory exercise for the Splits.

Pistol Squats

The pistol squat is a challenging single-leg squat where you lower yourself deep into a squat while keeping the other leg extended forward. This exercise requires not only strength but also good balance and flexibility. It particularly targets the thighs, glutes, and core muscles. Those who want to work their way up to pistol squats can start with supportive exercises like the Bulgarian split squat or deep squat with weight to build the necessary strength and flexibility. Progressions of the pistol squat, which are explained further below, are also useful for learning the movement. Even more complex is the so-called dragon squat, where the free leg is crossed behind the standing leg as you lower into the squat.

Dead Bug

The Dead Bug exercise falls under the category of core exercises and aims to strengthen the abdominal muscles. It is particularly effective for improving stability and control throughout the entire body. During the exercise, the arms and legs are moved alternately. It is important to keep the lower back in contact with the floor to maintain tension in the abdominal muscles. A similar exercise is the Bird-Dog, where you start in a quadruped position instead of lying on your back.

One Arm Row with dumbbells

One-arm dumbbell rows are among the most effective back exercises in bodybuilding. Compared to one-arm rows with gymnastics rings, this variation has the advantage of allowing the use of lighter weights, making it suitable for beginners as well.

Face Pulls with gym rings

Face pulls are an exercise specifically designed to strengthen the rear shoulder muscles and the upper back. By pulling towards the face and rotating the arms outward, the rotator cuff and rear deltoids are activated, which helps to build shoulder strength and prevent shoulder injuries. This exercise is particularly effective in correcting muscular imbalances in the shoulder area and can also promote better posture.

One Arm Row with gym rings

The one-arm row on gymnastics rings is a unilateral pulling exercise. It offers a more intense alternative to one-arm dumbbell rows and is an excellent way to add variety to your training routine.

Dragon Flag

The Dragon Flag is a challenging core exercise, famously associated with Bruce Lee, and is notorious for its intense demands on the abdominal muscles. This exercise targets the entire midsection for strengthening. During execution, the body is held almost horizontally, with the upper back being the only point of contact with the floor. Although the Dragon Flag is an extremely demanding exercise, it is entirely possible to master it by training progressively. Effective preparatory exercises include the One-Leg Dragon Flag, where one leg is lifted while the other remains on the ground, the Tuck Dragon Flag, where the knees are pulled to the chest, and the Negative Dragon Flag, which focuses on the controlled downward movement. Essential preparatory exercises to master beforehand include the static holds Plank and Hollow Body Hold.

Triceps Extensions with gym rings

Triceps Extensions on the rings focus on building muscle in the triceps and are an excellent preparation for more advanced exercises like Ring Push-ups or Ring Dips. In this exercise, you start in an inclined plank position with your arms extended while gripping the rings. By bending your elbows in a controlled manner, you lower your body forward and then return to the starting position with a powerful extension of the arms.

Downward Dog Pose

The downward-facing dog pose is one of the most well-known yoga poses and often serves as a starting point for many other exercises. In this position, you stretch your body into an inverted V-shape, with your hands firmly on the ground and your hips lifted upwards. This pose stretches the muscles at the back of the legs, strengthens the shoulders, and improves spinal flexibility. The downward-facing dog also promotes circulation and can help relieve tension in the back.

Push Up Hold

The static push-up, also known as the push-up hold, is an isometric exercise. In this exercise, you maintain the push-up position without moving up or down as you would in classic push-ups. This exercise is particularly effective for training the upper body, as it requires you to maintain tension over an extended period. The static push-up challenges not only your strength but also your endurance and mental toughness.

Hanging Leg Raises

Hanging leg raises are an effective exercise for training the abdominal muscles, particularly the lower abs. In this exercise, you hang from a bar and lift your straight legs in a controlled manner up to hip height. This exercise requires core strength and strong grip strength. Compared to leg raises on the dip bar or rings, hanging leg raises are better suited for focusing on the abdominal muscles since you don't need to support your body. Additionally, they are an excellent preparation for the more complex exercise toes to bar.

Scissor Kicks

Scissor kicks primarily train the abdominal muscles and hip flexors. This exercise is performed while lying on your back, alternately lifting the legs. It is important to keep the lower back pressed against the floor. Scissor kicks complement a range of abdominal exercises that can be performed in a supine position without equipment, such as the V-Ups Hold, Leg Raises, and the Hollow Body Hold.

Z Press with dumbbells

The Z press with dumbbells, like the shoulder press or the Arnold press, primarily strengthens the shoulder muscles. You sit flat on the floor and press the dumbbells overhead while keeping your core and abdominal muscles engaged for a stable posture. This exercise also enhances shoulder stability and mobility.

Toes To Bar

Toes to Bar is a dynamic exercise performed on a pull-up bar where the legs are swung upward from a hanging position until the toes touch the bar. In German, this exercise is also called "Anristen." It can also be performed on gymnastic rings, which offers advantages, such as allowing the toes to move further past the line of the pull-up bar, which can be helpful for transitioning into a Skin the Cat. Similar to the hanging leg raise, this exercise specifically targets the lower abdominal muscles. Additionally, it engages the hip flexors and improves grip strength.

Skin The Cat with gym rings

"Skin the Cat" is a full-body exercise that promotes shoulder mobility and trains upper body strength, particularly in the back, abdominal, and shoulder muscles. For this exercise, you hang from a bar or rings and slowly rotate your body through your arms until your hips are above your shoulders. It can be seen as an extension of the Toes to Bar or Toes to Rings, as it requires not only lifting the legs but also a complete body rotation, demanding greater flexibility and control. The name "Skin the Cat" likely originates from the English expression "there's more than one way to skin a cat," which roughly means that there are different ways to achieve a goal. In gymnastics terminology, the phrase refers to overcoming an obstacle by turning or "skinning" the body through a tight movement.