Cultivate long-term fitness

Get fit and strong with just your body, gravity, and very little equipment.

Want to get started faster? Our mobile app guides you through the routine.

This routine is provided free of charge so that it may help as many people as possible.

It will continue to evolve based on your feedback so it becomes a truly community-focused routine.

Frequently Asked Questions Changelog

Special thanks to Paul Wade for the knowledge and inspiration. Thank you to my assistant Gretchen for helping me assemble the site!

First, take a few minutes to watch the introduction videos to understand the structure of the routine.

1.) Pick 6 Exercises that work the entire body: Pushups Pullups Leg Raises Squats Bridges Twists

2.) Schedule these exercises into a weekly routine. Start with the Hybrid Routine.

3.) Find a version of these exercises that you can do safely and pain-free (shown in Step 1). When you reach the Standard for an exercise, you can move on to a harder progression!

The sections below will help you do this!

FIRST

Watch the videos below to understand the method.

SECOND

Click on the exercise links to find an exercise progression that works for you.

THIRD

Work each progression until you hit the goals - then you’ll be strong enough to move on to the next one! Use the Hybrid Routine.

Gymnastic Rings - Now Available!

As shown below, we can use gymnastic rings to assist us in learning our pullups, squats, pushups, leg raises, and more!

They are very handy. Many places offer them, but I’d appreciate if you got them from us!

We also have a book version of the routine if you want a physical copy!

THE EXERCISES

Pushups

Perhaps the most famous calisthenics exercise, this exercise has become a staple in almost every physical discipline. It wonderfully targets our pectorals, triceps, and shoulders, but engages almost every muscle in our body. Harness this fundamental movement!

Leg Raises

Progressive leg raises may be some of the best dynamic core exercises in the world. Not only do these strengthen your abdomen, but they build powerful, mobile hip flexors as well. While leg raises are not as well-known as their sister—the situp—they are simpler to progress and build greater strength.

Squats

If there was ever a mantra all fitness enthusiasts could agree on, “don’t skip leg day” would surely be one of the top contenders. Our lower body is the seat of our power, strength, and athleticism. We must train it! Progressive squats work our entire lower body—targeting the quads, hamstrings, glutes, and calves!

Pullups

Pulling and climbing are some of the most fundamental human movements. Our ability to pull ourselves up has been optimized over millennia of human existence. Pullup variations give us a great opportunity to harness this power! These train your biceps, shoulders, and lats.

Bridges

Sometimes called the back bend or wheel pose, this exotic-looking exercise is often overlooked for flashier exercises. However, it’d be difficult to find a better exercise to train spinal mobility and reverse the effects of sitting. This incredible exercise strengthens our entire posterior chain and protects us from injury.

Twist Holds

Similar to the bridge progressions, some fitness enthusiasts may scratch their chin at why progressive twist holds are included in this routine. While not quite a strength exercise, regular twist holds help eliminate muscle imbalance and train the sides of our body—the often neglected lateral chain!

BONUS EXERCISES

Dips

Build functional pressing!

Lunges

Build lower body strength and mobility!

Clutch Flags

Train the sides of your body!

Explosives

Build speed and power!

Calf Raises

Train your lower legs!

Elbow Lever

Train your core and amaze your friends! (Friend amazement not guaranteed).

Grip

Build your amazing grip muscles!