Strength isn’t always about lifting heavy weights. Calisthenics athlete Demetri Alvanis is making movement open to all through The Calisthenics Academy, with free, local, community-led events and training supported by volunteers and peer mentors. Get a taste of what it’s all about with these beginner-friendly drills you can do at home or in your local park.
Warm up (10 minutes)
Head-to-toe dynamic stretching
Wrist rotations
Shoulder openers (using a band or the wall)
Scapular activation (using the shoulder blades)
Calisthenics fundamentals
Exercise 1 Push (pick from the below based on your ability, 3 sets)
Push Ups
Negative Push Ups
Knee Push ups
Exercise 2 Pull (with access to a pull up bar)
Pull ups
Negative Pull ups
Banded Pull ups/scapular raises
Exercise 3 Core
Leg raises
Pike compressions
Crunches
Beginner Calisthenics
Frogstands (5 attempts)
Hands shoulder-width apart on the floor, fingers spread.
Place your knees either side of your elbows in a ‘frog’ position.
Rest your knees on your elbows as you lean forwards and bend your arms.
Release your feet off the floor and hold the frogstand. Bonus tip: “Balance using your fingers and palms (forwards and backwards motion). If you’re struggling to release both feet, practise releasing one at a time”.
Wall Handstand
Find a wall. Face your back to the wall and enter into a ‘runner’s position’ as if you’re about to start a race.
Make sure your hands are facing forward and shoulder width apart. Extend one leg behind you and keep the other leg close to your chest.
Raise your hips and start swinging the back leg whilst hopping on the front leg. Keep your arms straight at all time.
Gradually build up the power until you feel comfortable trying to get your back leg to touch the wall.
Only once you feel confident with the previous 4 steps, send the handstand! Aim to get both legs against the wall and keep your entire body stacked vertically.
Demetri Alvanis
Demetri is a UK-based calisthenics athlete and coach and the founder of The Calisthenics Academy.
