Advance Calisthenics: Influencing the Contemporary World of Exercises


Advance Calisthenics is the embodiment of the evolution of Calisthenics. The history is behind its advancement, from the equipment up to variations of exercises.

History Behind Advance Calisthenics

Before we advance into Calisthenics we need to learn its brief history. Calisthenics came from the unification of 2 Greek words: kallos which means beauty and sthénos for strength. In simpler terms, Calisthenics means beautifully strong.

Furthermore, Calisthenics is regarded as an art by some. Performing outstanding accomplishments requires utilizing bodyweight and athletic prowess. Others even consider it to be a talent, habit, or routine. But in the end, Calisthenics is an art to be honed and developed just like any other.

Learn more about the History of Calisthenics…

Advance Calisthenics Promotes Environment Conservation

As technology grows exponentially, it destroys the ecology we rely on. When the advancement of equipment in workout regimens dramatically affects our environment, Calisthenics becomes an effective option. We can learn how to be physically fit without relying on gyms, expensive equipment, diet supplements, or other profit-driven exercise commodities by employing a methodology like Calisthenics.

Unlike other workout regimens, Calisthenics flexibility brings a positive impact on our environment. With minimal apparatus involve, the conservation of electrical energy is brought into a possibility. With the help of Science, Calisthenics is constantly progressing. The varieties of different workout regimens continue to widen even in this modern-day era.


Advance Calisthenics Workout Modification

The progress of Calisthenics brought regular exercises into many variations without actually ruining their original pattern. Hence, the purpose wasn’t just for style but also to increase the engagement of other body parts.

These are some examples of modified workouts:

1. Superman

Superman is beneficial for your abdominal section, glutes, and back muscles, as well as the body’s minor muscles. Indeed, this also is a type of simple workout that even beginners can execute. Furthermore, this can be utilized as a cool-down or warm-up exercise.

  • Lie flat on the floor on the mat with your arms and legs extended and your forehead on rest. The position of your neck should also be neutral.
  • As you slowly elevate your arms, legs, upper back, and head off the floor, breathe out. Arms and legs should be upright but not tensed.
  • For at least 5 seconds, stay in this position.
  • Now return to your original position.
  • You can change your speed/reps depending on your limitations.

 Variations include Asymmetric Hip Superman, Varying Arm Superman, Dynamic Superman, etc.

2. Squat Leap Thrusts

Squat Leap Thrusts, the ultimate fat-burning workout, has a love-hate connection with the majority of individuals. It’s a cardio-strengthening move. Burpees are another name for it.

  • Begin by standing up straight with your abs firm and shoulders back.
  • Bend down and place your hands on the ground in front of your feet in a squat position.
  • Jump and propel your body back into a plank position, balancing your weight on both hands.
  • Return to your former position by jumping and standing up.
  • You can change your speed/reps depending on your limitations.
  • Perform push-ups after getting into the plank position to make this action more challenging.

Variations include Push-Up Burpee, Star Jump Burpee, Side Burpee, Superman Burpee, Mountain Climber Tuck Tump Burpee, Dive Bomber Burpee, Box Burpee, etc.


3. Prisoner Squat Jumps

Prisoner squat jumps are an altered variant of squat jumps. The numerous arm postures in prisoner squats strengthen the core, stretch the chest, and apply pressure on your upper back muscles. Start by standing with your feet separate in an upright position.                     

  • Place your hands behind your head, elbows up, and pointing out towards the side.
  • Squat low and slightly forward with your torso. Maintain a firm position of the spine and knees that are higher than your heels.
  • Now jump as high as you’re stretching out your body. Also, keep your hands still.
  • You can change your speed/reps depending on your limitations.

Variations include Side-Kick Squat, Split Squat, Pistol Squat, Single-Leg Squat, Frog Squat, etc.

4. Jumping Jacks

One of the most well-known fat-burning exercises is Jumping jack. It’s also an effective way to burn calories while strengthening your body in the process. The jumping jack is indeed a superb aerobic exercise. It benefits your heart and lungs. Furthermore, it is one of the most basic Calisthenics workouts.

  • Begin by standing with your feet together and your arms at your sides in an upright position.
  • Now take a deep breath and leap into the air, kicking your legs out wide.
  • Raise your arms overhead at the same time. You can clap or join your hands for added fun.
  • Jump once more and draw both hands and feet back simultaneously.
  • You can change your speed/reps depending on your limitations.

Variations include Cross Jack, High Knee Jack, Split Jack, Squat Jack, Hop Jack, Plank Jumping Jack, Push-up Jack.



To sum it up, there are many calisthenics routines that challenge our bodies physically and require us to overcome our gravitational limitations. Indeed, the greatest test of bodily control is doing advance calisthenics moves. Thus, it calls for simultaneous use of strength, agility, stability, bodily coordination, and mental connection.

Along with the elevation of technology is also the advancement of our knowledge in Calisthenics. With our hunger for progress, we continue to find new flavors not just for style but also for a wider range of body improvement.

What further advanced calisthenics exercises come to mind? Comment and share your ideas below!

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