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Bodyweight Strength

Build incredible strength using just your bodyweight. Master advanced calisthenics movements from pull-ups to human flags.

Intermediate
Advanced

Unlock Your Body's True Strength Potential

Master gravity-defying strength using just your bodyweight. Progress from basic pull-ups to muscle-ups, levers, and human flags through structured calisthenics training.

What Makes This Class Different

Experience strength training that builds more than just muscle

Progressive Programming

Clear progressions from beginner to elite. Perfect intensity every time.

Skill-Based Training

Chase skills, not reps. Every session gets you closer to that muscle-up.

Partner Work

Safe spotting for advanced moves. Build strength and community.

Full-Body Integration

Every move engages multiple muscles. Real-world strength.

Joint-Friendly Training

Strengthen joints and connective tissue, don't destroy them.

Measurable Progress

Track progress through skill unlocks, not arbitrary numbers.

Class Structure

Each 60-minute session is carefully designed for maximum results

1. Dynamic Warm-Up (10 min)

Mobility, activation, injury prevention. Prime your nervous system.

2. Skill Practice (15 min)

Practice complex skills while fresh. Handstand push-ups, muscle-ups, more.

3. Strength Circuits (25 min)

Main work: 3-4 stations hitting all muscle groups with perfect progressions.

4. Conditioning Finisher (5 min)

Quick finisher for endurance and mental toughness.

5. Cool-Down & Flexibility (5 min)

Essential recovery work. Stay flexible for advanced skills.

From Zero to Hero: Your Progression PathPulling Mo

From Zero to Hero: Your Progression Path

Pulling Movements: Start with assisted pull-ups, progress to strict pull-ups, then weighted pull-ups, muscle-ups, and eventually one-arm pull-ups.

Pushing Movements: Begin with push-ups, advance to diamond push-ups, pike push-ups, handstand push-ups, and work toward planche push-ups.

Core & Levers: Master hollow holds, progress to L-sits, then front levers, back levers, and human flags.

Leg Strength: Build from bodyweight squats to pistol squats, shrimp squats, and explosive jumping variations.

Every skill is broken down into achievable progressions. You'll never feel lost or overwhelmed - just consistently challenged at the right level.

Prerequisites & Recommendations

Minimum Requirements: 5+ push-ups, 30-second plank, 1 assisted pull-up minimum. Not there? Start with Foundation Classes.

Recommended Preparation: Foundation program or basic gym experience helps but isn't required.

Injury Considerations: All exercises modifiable for injuries. Just tell your coach.

Equipment & Training Tools

We provide all equipment, but here's what we use in class

Gymnastic Rings

Essential for upper body strength and stability work

Pull-Up Bars

Multiple heights for different exercises and progressions

Parallettes & Blocks

For L-sits, handstand work, and push-up variations

Resistance Bands

For assistance and adding resistance to movements

Mats & Padding

Safety equipment for learning new skills

Weight Vests

Optional for those ready for added resistance

Complement Your TrainingCombine Bodyweight Strengt

Complement Your Training

Combine Bodyweight Strength with Flexibility Classes for better form and injury prevention. Add Handstand Training for advanced upper body skills, or Ring Classes for unstable strength work.

Skills You'll Learn

Pull-Ups

The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.

Beginner Intermediate
2-6 months (first pull-up)

Muscle-Up

The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.

Advanced
3-6 months (with prerequisites)

Dips

Build powerful triceps and chest with this fundamental exercise. Essential for muscle-up development and upper body strength.

Intermediate
1-3 months

Push-Ups

Master the fundamental pushing pattern. This versatile exercise builds the foundation for handstands, planche, and pressing strength.

Beginner
Immediate to 3 months

L-Sit

Build exceptional core strength with this fundamental hold. The L-sit develops compression strength essential for advanced gymnastics movements.

Beginner Intermediate
2-3 months

Planche

The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.

Elite
2-4 years

Front Lever

Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.

Advanced
1-2 years

Back Lever

A horizontal hold with your back facing the sky, building unique shoulder and bicep strength. Often the first lever skill achieved by practitioners.

Intermediate
6-12 months

Human Flag

The iconic sideways hold that defies gravity. This skill combines pressing and pulling strength with exceptional lateral core stability.

Advanced Elite
2-3 years

Pistol Squat

Master the single-leg squat for exceptional leg strength and balance. This challenging movement builds functional lower body power.

Intermediate Advanced
3-6 months

Ready to Join Bodyweight Strength?

Start your journey with a free assessment to ensure this class is right for you.