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Bored of the same old routines? We get it. That's why we offer a smorgasbord of workout methods. Classic programs, smart progress, or challenges – pick what pumps you up and smash your fitness goals.


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The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.

Roberto Duarte

If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.

Maite Ruiz

Very useful for getting into this world, intuitive and easy to use. Whether you are a beginner or advanced, you will be able to find suitable routines, well organized and explained, with videos in case you have any doubts. After using it for some time, I recommend it 100%

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  • Your first muscle up.
  • Front lever.
  • Getting started with planks.
  • Handstand by strength.
  • Back lever
  • And 25 more programs....

Access to +23 Smart Progress:

  • Chest and triceps muscle building.
  • Back and biceps muscle building.
  • Legs muscle building.
  • Shoulder and triceps muscle building.
  • Core at Home.
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  • We know it can be difficult to get started with calisthenics, but don't worry. We have a lot of content designed to make it as easy as possible for you.


    If you don't have a PRO subscription at the moment, this section is for you. Here you will find the best routines to start training in this wonderful world. More information about it in our Routines guide.

    Here is a list of routines that we consider ideal for beginners:

    Smart Progress

    It is our most advanced technology and the one we highly recommend. Routines progress in difficulty as you progress, and new exercises will be added as you complete exercises. More information on this in our Smart Progress guide.


    They consist of planning divided by phases to achieve a specific objective. More information about it in our guide of Programs.

  • In Calisteniapp we have a lot of content (Smart Progress, Challenges, Programs and Routines) in which you do not need any type of equipment.


    We have a complete section dedicated to at home routines, which do not need any type of equipment to be carried out. Additionally, much of our content dedicated to abs and leg work also requires no equipment. More information about it in our Routines guide.

    Here is a list of our favorite routines:

    Smart Progress

    It is our most advanced technology and the one we highly recommend. The routines progress in difficulty as you progress. New exercises will be added as you complete exercises. More information on this in our Smart Progress guide.


    They consist of planning divided by phases to achieve a specific objective. More information about it in [our guide of Programs] (guide # programs).


    The challenges are challenges of 21 consecutive days of training, with the aim of building a habit and improving your discipline. More information about it in our Challenges guide.

  • We have a large number of routines that can be done at home without equipment at all. And if you have a pull-up bar and something that works as parallel bars (like two chairs), you can already perform most of the routines.

  • Challenges are stored in the application, so you can do them whenever you want.

  • At Calisteniapp, you can carry out any kind of training, and we are constantly working in order to keep enlarging the exercises variety and possibilities. Get access to hundreds of free, preseted routines to work all muscle groups, at home, strength, high intensity, mobility, resistance, tricks, even specific movements, and more! We also have training programs for different purposes, where you will progress and prepare yourself, phase by phase. Finally, we have Smart Progress, our most advanced technology, with routines that continuously adapt to your progress in every session, and with which you will achieve spectacular results.

  • Before realizing any exercise program, please consult your doctor. It is not advisable to use this app and its workout programs if you are pregnant, injured, have a medical condition, or are over the age of 65.

    To reap the benefits of this program, it’s important that you honor your personal abilities and limitations. If you feel any pain or discomfort while practicing, take a break or stop altogether. If you’re not sure of your ability, consult a doctor before starting. The program doesn’t provide medical guidance, but relies on you listening to your body, moving mindfully and respecting your capabilities.

    The creators, producers and distributors of this program do not accept any responsibility for any injury or accident incurred as a result of following the exercises in this program.


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Learn everything you need to know about calisthenics

How to train Calisthenics at home

How to train Calisthenics at home

Do you need equipment to train Calisthenics?Normally, typical Calisthenics workouts are in a park with a pull-up bar, parallel bars, and so on. But you can also train perfectly without equipment. In this article we are going to see how you can do a complete routine at home without the need for bars or specific equipment. We will also see what to buy in case you want to have some simple equipment to expand your possibilities. To begin, we are going to divide the Calisthenics training into its most basic parts, such as: push, pull and legs, and thus we will analyze how to train each one of them.How to work PUSH MOVEMENTS at home without equipmentThe push is very easy to train without equipment, since in Calisthenics one of the basics are push-ups, a very complete exercise that works the pecs, triceps, anterior deltoids and generates abdominal work. You have a practically infinite variety of them. For example, if you are a beginner, you can start doing inclined push-ups, with your hands resting on a height that can be a chair, armchair or a small table. From there you could move on to knee-flat push-ups, regular push-ups, and then if you continue to gain strength you can move on to explosive push-ups, clap push-ups, archer push-ups, and other advanced variations.

How to train Calisthenics at home

Yerai Alonso

What is Calisthenics? How is it different from other disciplines?

What is Calisthenics? How is it different from other disciplines?

Thanks to the popularity that it has been acquiring in the last decades, Calisthenics has been evolving, establishing itself and defining itself, so that we can see more and more clearly what it consists of and what its properties are as a training system. In this article we are going to give a clear and concise definition of what Calisthenics is, its main characteristics, how it differs from other disciplines, its historical development and other frequently asked questions.What is Calisthenics?Calisthenics is a sports discipline based on body weight training that is usually performed in outdoor bar parks using distinctive exercises such as pull-ups, dips, push-ups, muscle ups, handstand, planche or front lever.Etymological root of the word CalisthenicsThe word Calisthenics comes from the Greek "kalos" which means beauty and "sthenos" which means strength.What are the main characteristics of Calisthenics?-It is based on training with body weight. Calisthenics are compound exercises that use multiple muscle groups and work with body weight. Some of the most typical exercises are pull-ups, dips, push-ups, squats, muscle up, handstand, planche, front lever, back lever, flag, pistol squat, etc. -Continuous learning. The way to advance in Calisthenics training is to be able to do more difficult, more technical exercises, learning skills and tricks and better controlling your body. -Training several physical qualities. In Calisthenics, strength, resistance, agility, balance, self awareness, flexibility and mobility are worked on, in addition to achieving aesthetic results of increased muscle mass. -Strict technical and aesthetic execution. In Calisthenics you try to perform the exercises in the strictest way possible, without sacrificing the technique to seek to do more repetitions. Balancing, inertia, "kipping", asymmetries or unwanted partial ranges are avoided. In the static exercises, locked elbows, pointed feet, correct positioning of the scapulae and hip, "hollow" position and correct alignment of the body are valued. -You can train on bars or without equipment. Calisthenics is usually trained in outdoor barbell parks, but it can also be trained at home without equipment. By simply training on the floor, with a wall and with a height such as a bench or a chair, you can carry out intense and complete training of all kinds. -Is free. Modern Calisthenics emerged as an alternative to gym training for people without resources, so you can train on the street or at home without equipment or with very basic urban equipment. -Creates community. Training groups are usually created in Calisthenics parks, which give a positive influence, motivation and support for people who may be going through difficulties.What are the most common exercises in Calisthenics?The exercises that are considered basic of Calisthenics are pull-ups, dips, and push-ups. In addition, there are very distinctive exercises to this sport, such as the muscle up, the front lever, handstand, planches, the human flag, the pistol squat, the handstand or the back lever. Most of this exercises are also performed in Gymnastics, but on the rings and in a completely different environment or setup, which makes it easy to differentiate between them. From the Calisteniapp team we have developed an app so that you have free calisthenics routines at your disposal, training programs to learn the different exercises and tricks, smart routines and much more. Take a lookhere.

What is Calisthenics? How is it different from other disciplines?

Yerai Alonso

How to combine Calisthenics and Gym weigh training

How to combine Calisthenics and Gym weigh training

In this article we present a complete guide on how to combine Calisthenics and Gym, both for calisthenics athletes who want to combine with weights, and for gymbros who want to combine with calisthenics. I'm going to try to make the guide as complete as possible and touch on all the important points so that it's useful to you, so without further ado, let's get started.Why combine them?First, let's talk about why combine these two disciplines. I think the most important thing is that you do it if you practice one of the two and the other catches your attention. For example, there are many cases of people who go to the gym, but the ability of calisthenics athletes to do muscle up, handstand, planche, front lever, etc. is very interesting and would like to try and see how it goes. It also happens with calisthenics athletes who usually train in the park, but in winter they sign up for a gym to be able to train more comfortably and use some of the machines, dumbbells or free weights. Also another very common case is that of people who go to the gym and find it extremely boring and monotonous, while calisthenics seems very fun. And the same with calisthenics athletes who have been on the bars for many years, and need a change or a different stimulus. Also, regarding the main golas I think it is important that you only combine both disciplines if it is in line with your objectives. For example, if you are in the gym and one of your goals is to improve your body control, your agility, or learn some skills, it is a perfect fit to combine with calisthenics. Or if you are a calisthenic athlete and one of your goals is to improve your aesthetic appearance or increase your maximum strength, it is also a perfect match. However, if, for example, you are a calisthenic athlete and your goal is to focus on improving planche and front, or statics and dynamics, it does not make much sense for you to combine. Another important issue, which we already mentioned before, is convenience. Perhaps your discipline is calisthenics but you live in a very cold and rainy place and it is convenient for you to train in the gym a few days, or perhaps what you like is going to the gym but it is too far away and you have a calisthenics park next to your home, or some days you don't have time and prefer to stay at home training. These are cases in which you could get a lot out of combining both disciplines. Finally, experience has taught me that there is an important psychological issue, which is that some calisthenics athletes think that to get really big they need to lift weights, or to grow their legs, and no matter how much you try to argue against that belief they have it in their brain and you are not going to convince them. The same happens with people who go to the gym and, for example, feel that no matter how much they train their backs, the stimulus that pull-ups give them is not given by any machine or weight, and they are totally convinced of this. In those cases, I think it's great that they combine, since in the end the important thing is that you are happy with your training and feel that it is really effective, and the possible, let's say, placebo effect that this entails, will be really useful and beneficial. .

How to combine Calisthenics and Gym weigh training

Yerai Alonso