A lot of people overcomplicate calisthenics at the beginning. You do not need to learn everything at once. If you want to build a real foundation, focus on the basics of these 3 things: • Strength • Skills • Freedom of movement That is more than enough to get started. 💪 1. The basics of strength If we keep it really simple, the big 3 are: • Push-ups • Pull-ups • Squats These 3 movements will get you very far. They cover the basics of pushing, pulling, and lower body strength. Of course there are lots of other great exercises and progressions. But if you are just starting, these are the main ones to focus on. A few important basics: • Use progressions that match your level • Quality matters more than ego • Give the same muscle groups about 1 day of rest before training them hard again • Progressive overload still matters That last one is important. If your workout is so easy that you could do the exact same thing again later that day with no problem, it probably is not challenging enough. At the beginning, I would rather see: • cleaner reps • better technique • higher rep practice Then later, as you get stronger, the reps can come down as the difficulty goes up. So think: • start around 12 to 15 good reps • later work closer to 8 to 10 as the progression gets harder 🤸 2. The basics of skills When it comes to skills, most people think they need to wait. They usually do not. A lot of people can already start working on beginner skills like: • Handstands • Crow pose • L-sit progressions • Elbow lever • Headstand That does not mean you will master them right away. It means you can start practicing the basics now. The goal with skills is not to destroy yourself. The goal is to build: • control • awareness • balance • confidence • technique That is why skill work is usually better in small amounts more often. 🐒 3. The basics of freedom of movement Freedom of movement is where people often get stuck because they think they need a huge mobility plan.

This is a great question from @Atul V.k because a lot of people know they should train handstands more often… But they are not sure what the session should actually look like. The biggest thing to understand is this: A handstand session should be built in order of importance. That way: • if you only have 5 minutes, you still do the most important things • if you have 10 minutes, you can add a little more • if you have more time, you can work on your weak points without overcomplicating it 🧠 The order of importance A simple handstand session should usually look like this: • Warm up • Main handstand work • Supplementary work • Weak point drill That is the order I would use for most people. ⏱ If you only have 5 minutes Do the first 2: • Warm up • Main handstand work That alone is enough to make progress if you stay consistent. ⏱ If you have around 10 minutes Do all 4: • Warm up • Main handstand work • Supplementary work • Weak point drill That is a really solid handstand session for most adults. 🔥 1) Warm up The goal of the warm up is simple: • get the wrists ready • get the shoulders ready • wake up the body position you need This can be very short. Examples: • wrist circles • palm pulses • shoulder shrugs • light pike hold • hollow body activation You do not need to spend forever here. Just enough to feel ready. 🎯 2) Main handstand work This is the most important part. For most people, this should be: • Wall handstands Why? Because wall handstands help you learn: • the right shape • the right line • the right shoulder position • the right technique If you are not there yet, then your main work should be: • Pike handstand • or pike hold That is your version of handstand practice right now. So your main work is not always the full handstand. It is the handstand progression that teaches the best shape and control for where you are. 🧩 3) Supplementary work This is where you work on one extra piece without making the session messy.