I had a lot of fun trying these moves! 1. I was able to hang for +95 seconds ✅ 2. Frog pose 🐸 I was able to hold it for 40 seconds without feet support but I lack on the balance part 😅 3. Side Plank 45 seconds one leg support ✅ 4. Squat hold 95 seconds ✅ 5. Typewriter Pull-ups, 8 reps :) ✅ 6. Handstand 45 seconds ✅ I purchased your program last year! And I’m currently on level 3, phase 12. So I can tell I’m progress represents these results very well! I’m excited for Level 4!! I rock climb 🧗♀️ outdoors And love street roller blading! Thank you for the program Alex! -Alex Sant
32yo male here. These exercises made me realise that I lost most if not all of the agility/mobility that I used to have. I practiced gymnastics when I was a kid and all the gains from there are now gone, probably because I spent years and years sitting passively in front of a screen and despite the fact that I started working out in a gym 15 months ago. Thank you for the much needed slap haha
I made a post on IG about this topic earlier today as people at the gym keep telling me I'm "too big" to be any good at climbing/calisthenics/ninja warrior. I love to prove them wrong.
Big key here - bodyweight! A higher bw will make you weaker in the calisthenics movements. However, when talking about the definition 'strength' - a bigger muscle weighs more than a smaller (no shit...) Therefore one can't argument that a strongman is weaker than a calisthenics athlete. Relative strength in all it's honor - a stronger person is someone who can lift heavier weights. Although this is impressive for sure - it'll still "only" make you relatively stronger but not 'stronger' by definition.
I feel you. I have a background into running and cycling, so a lot of cardio. All of the leg exercises I excel in, the core stuff I'm average in but upper body......... that's a struggle at times, but I'm getting better. I remember doing the passive hang for the first time and feeling my grip loosing earlier than I would like. Now that I have calluses I'm hanging for a lot longer now. Pity those calluses didn't translate into a few more bodyrows, but I'll get better in time.
💪 Calisthenics strength test by Calimove: 1. Passive hang Level 1: 30s - Level 2: 60s - Level 3: +90s 2. Frog stand Level 1: 20s feet support - Level 2: 20s without feet support - Level 3: +40s without feet support 3. Side plank Level 1: 20s with both legs - Level 2: 20s one leg - Level 3: +40s one leg 4. Squat hold Level 1: 30s - Level 2: 60s - Level 3: +90s 5. Typewriter pullup Level 1: 20s high pullup hold - Level 2: half typewriter - Level 3: one full typewriter 6. Handstand Level 1: 20s pikestand hold - Level 2: 20s wall handstand hold - Level 3: 40s handstand hold
When i practiced the frog pose the last time like a year ago i failed after like 7 seconds. Now i just tried it and reached advanced level without rebalancing with the feet. Crazy how your body even progresses without training specific skills :D
Nice video man. I wish I could do all these exercises, but I am still really fat and unflexible. Have been trying so hard recently though. Going to gym every day, and I got great meal plan from Next Level Diet. I hope I will slim down fast so I could start with these calisthenics moves. I believe in myself, that's the most important thing IMO.
Believing in yourself helps with consistency, which is the most important thing. But also, consistency helps with believing in yourself, as you are reminding yourself everyday that you can do this. Don't be afraid of going a little slower, just to be consistent, and always get back on the wagon if you fall off. We believe in you too!
@Zen2K4R at first just hs-wall holds until I could do it for 60 seconds, then I started to move my feet away from the wall, trying to find balance, it was actually a very VERY long and frustrating journey, but it was worth it
Passive Hang - I was 18 seconds away from slightly advanced Frog Stand - 2 - 4 seconds with only hands on the floor (due to balance) Side Plank - 12 seconds one leg in the air / slightly raised Squat Hold - 90 seconds spot on, and what a burn!! Typewriter Pull Up - Is unfortunately very difficult to get done since i only got a pull up bar, but i suspect i could perhaps last 20 seconds maybe more. Handstand - A little under 20 seconds if i remember correctly I am honestly very proud of myself that i was able to do anyone of them regardless of how long i lasted. Got 1,5 - (almost) 2 years of experience from the gym, and have had 10 months (close to a year) away from it. Got started last month with the Home Workout, so again. I'm very happy at what i managed to do. Although i seriously need to work on my balance or if it is my core strength that's weak, either one needs more attention. Excited to see how much of the calisthenic training can carry over to the gym and what benefits i may then have and notice
My results- 9th May, 2022 (after 5 months of Pullups, squats, pushups and walking whenever possible min 3hrs /70gm Protein approx alongside 3 litres water, fruits, greens only - currently 7 sets of 8 pullups, 2 sets of 160 squats, 2 set of 40 weighted 25kg squats & 2 sets of 13 pushups - dropped from 81 to 67kg now ) 1. Passive hang: 51s 2. Frog stand: 30s couldn't balance myself at all so kept my feet touching the ground. 3. Side plank: 25s both on the ground 4. Squat hold: 46s 5. Typewriter pullup: Don't have rings . . . 6. Handstand: Last time I tried I almost broke a few things so too scared to try ;) Will test again in 5 months.
You don't need rings for typewriter pullups. What makes you scared to try a handstand? Have you tried it against a wall? Once you learn how to fall there is very little that can go wrong.
This made me realize that before my knee surgery I was actually really strong, all of these things are pretty easy to me but still good exercises nonetheless . I just recently got a knee surgery a month ago and I still can’t properly bend my knee. I haven’t exercised in a while other than doing a crazy amount of pull-ups.
i'm incredibly unbalanced, 3 exercises i can do far more than the advanced range, while the other 3 took me several attempts just to pass the first stage.
Its been a year i started calisthenics and i cant believe im at level 3 on all of those test! Its not about genetics, its about how much you do your best
1: 37 seconds with overhand grip (44 with underhand) 2: Failed miserably at this one lmao 3: Can barely hold this position with 1 leg lifted (failed) 4: 2 Minutes (could probably do 2 and a half) 5: Don't have rings available 6: 63 seconds (could go for 90-100) Nice test :)
Really impressive work with the video editing, but also a quality of all tests and showing the importance of doing the exercises with proper technique. Your videos are getting even better, keep it up! I didn't expect to see climbing here, so it was even more interesting for me 😉
As a beginner I, performing advanced exercises such as Planche, OAP, etc... on a daily, weekly, or even monthly basis can be detrimental to the athletes CNS. Instead, I would suggest focusing on building the fundamentals, so that the more advanced skills can be performed on a more frequent basis, without wrecking the CNS.
Results as of 11/24: Passive Hang: Level 2 at 65 seconds. Frog Stand: Level 3 at 45 seconds. Plank Support (both legs): Level 2 at 21 seconds each leg. Typewriter Pullups: Level 2 for sure, but I only have access to a narrow pull-up bar so I can't get full range of motion. Handstand Holds: Level 3 at 65 seconds. I'll be coming back to this in two months! :)
I mostly do back facing facing the wall , but I prefer belly facing the wall...but I'm scared of falling backwards...any suggestions ?? BTW I can hold for 90+ seconds..I think lvl 4 🤣
Passive Hang - 4 weeks and 2 days Frog Stand - 8 days, 7 hours Side Plank - 11 days and 11 hours Squat Hold - 40 seconds, not my expertise Typewriter Pull Up - Didn't manage to find rings so went to the pub instead Handstand - 7 weeks and 2 days, but i didn't do it upside down Good luck guys
My grip strength has gotten weaker over the years. I'm 56 now and can no longer hang by one hand, at least on a bar that rotates which I use to do my pulling exercises in a doorway.
A quick Q about the passive hang; since I have to do it on my doorframe there isn’t enough clearance for my legs to hang down, does it effect the movements if I pull my legs towards my butt or knees towards my abs?
I feel that the "slightly" advanced aren't that advanced? I've been doing calisthenics for not even 2 years and I would handily pass all of them at advanced level. With (slightly) advanced calisthenics athletes, I feel we're talking people who can do front levers (5-10s), handstand pushups, or planches. I love these strength tests, and I find them helpful for myself, but I feel we need additional measurement options?
Advanced from a foundation perspective. Advanced would be more akin to iron cross, planche, maltese and weighted one arm pullups. Handstands are also more about overhead mobility rather than strength. If you have the mobility to get into the position, your weight stacks through your joints.
4 years ago I stated in the trauma unit barley able to move. Could do zero exercises. Told I never walk right or be normal again. Thank you so much for your help getting me threw some of the darkest days ever. I am currently doing alot of advance moves and for someone as old and busted up as I am the old saying if I can anyone can. Never give people your body is an amazing creation you can heal. Blood flow oxygen and water, also fasting helped me. Keep it simple. My injuries shattered hip shattered pelvis broke right shoulder broke 10 ribs severe hypothermia bruised lungs bruised femer. It's taken several years to get were I am, it's a very slow brutal process but you can do it keep the faith. Also 90 days outta hospital I quit all 💊 hope this motivates someone who doubts themselves. The less you move the worst it gets period
Hell yeah ... I passed them all on the highest level (stopped hanging after 2 mins cause it became boring) except for the squat which I had to quit after 60+ seconds. Legs are my weakpoint and I know it even If I can fully deep squat for ever. Also Sideplank on the left side was way harder than on the right. And I was really surprised I was able to do a full typewriter on rings on each side after pulling myself up from a hanging position. Oh BTW I´m almost 55 yrs old. Seems to be not so bad for an old man, right? ;-)
Passive hang 60sec Frog stand 20sec legs tapping floor Side plank 40sec let raised Squat hold 90sec Typewriter a full set both sides, but form got shaky Handstand 20sec Overall, intermediate to advanced. Gotta work on the frog stand in particular. Grip and hand stand could also use some strengthening.
I attempted all of these after watch this video and the results were : 1. Hang. time: 2 minutes 26 seconds 2. Frog hold. Time: 1 minute 23 seconds (I had problems balancing) 3. Side plank. Time:1 minute one legged hold 4. Squat hold. Time: 2 minutes 18 seconds 5. Ring slide. 3 type writers (6 left and right total) 6. Hand stand. Time: 1 minute
1:01 impressive.. it is one of my main purpose for being into calisthenics. I put having that kind of skills ahead of looking masculine and attractive body
So basically you are telling me I am an intermediate to advance athlete. Well I achieved that by following your complete calisthenics and mobility programs for over two years now. I did level one and two of CC over and over till I was strong enough and my joints were healthy enough to not die at level three. Now im doing level three and it is too easy. Im having big hopes for when I start level 4 in a month or so. Did the same with the mobility program. Repeated level one and two over and over. Now Im at level three and thats no easy hahaha. Its pretty hard, but if I have to do it for years till I achieve my mobility goals, I will.
Share your score here! My score: 1. Passive hang - level 3, 91 sec. 2. Frog stand - level 2, 30 sec. 3. Side plank - level 2, 30 sec each side. 4. Squat hold - level 3, 91+ sec. 5. typewriter pull-up - level 0 (couldn’t do) 6. Handstand - level 2, 30 sec.
Excuses but how much do you bench after all strength is strength, but if you dont train legs then somone that does squats is a better sprinter and jumper
Never tried the typewriter pull up b4.... Passive hand ✅ Frogstand- currently at 10-15secs side plank ✅ Squat hold 30-40secs Handstand hold, never tried it.
When I hang it's not my grip that fails. I don't know how long my grip would last because the pain in my back makes me let go long before I have any sense of losing my grip. It feels like my shoulders and back are on fire.
After 2+ years training i can say im slightly advanced you put a smile on my face calimove theres still way to go and whole lot of shit to learn and im giving my all
I've been training with cali move programs, I've finished level 2, 3 and 4 (currently starting level 5), and I'm proud to say that I can pass all the 6 test with the level 3 requirements :)
I am currently at 67% of level 4! started from level 1. Hope the best for you to finish level 5. Hope I can get level 3 for all of tests in this video as you!
Hi, which exactly program are you mentioning? I finished Mobility program and thinking about Complete Calisthenics. But i really hoped that by level 4 I would be able to do some calisthenics skills. Because the tests here I pass at level 3 now already, just having done some basic exercises at home
@@andreyzhiltsov2641 Hi, I was talking about complete calisthenics. More of level 1 and 2 is basics strenght. There after you have skills and basics. Level 3 starting with handstand, skin the cat and L-sit... and progressing in level 4-5 to planche, front-back lever, ice-cream maker, etc.
aight so 5 months in exercising (not calesthenics) 1. Passive hang : level 3 2. Frog stand : level 0 i couldn't manage to balance 3. Side plank : level 3 tho balance was hard once again 4. squat hold : level 3 5. typewriter pullup : level 0, I unfortunately don't own rings 6. Hanstand : level 0, i might give it a try, looks fun
I love this! Thank you so much Alex, I have been hoping to find something like it for a long time oh, years. Also planning to use it for my young ninja students that I coach, so helpful !
I did the Cali-Move Programm for 1 1/2 year now. I bought the full bundle for Muscle Growth (after this i will do the "skill - bundle"). I hit advanced easy now in every shown move. And im feeling and looking much better. Thanks Calimove! :) It's a nice programm, totaly recommended. Maybe some more informations about what we are doing in the program and why would be nice, and the chest training is relatively low in some weeks (where Dips missing). And some more motivation would be awesome - like a short video after every training phase like - "nice work you did it!" or some better tool to write down your training-successes. I did a own automated excel-sheet, what show me graphics of my muscle growth / repetition and weightgrowt / food / etc. I would recommend to follow the program and add 1 more exercise for the chest in every 2nd trainingday. And i would recommend to use weights, its hard to train your legs in the low-repetition workouts (4-6 / 10-15 squats/lunches are much too easy without weights), you need Rings, a Dipstation, Bands, pull-up bar and a weight vest (but its limited to 30kg, it will not be enough for your legs in 1 year training, but good for beginning, pull-ups or dips). Maybe im doin a transformation video later this year
I need help, I've been doing passive dead hang for a very long time and I'm stuck at 45 secs, it's been several months I don't know why I'm stuck at this very bad level.. I had De Quervain syndrome on my right thumb but I don't use my thumbs for this anyway so I don't understand why I don't get any progress whatsoever
I'll put this comment showing my progress and update by time. 1. Passive hang : 30 seconds 2. Frog stand : 10 seconds 3. Side plank one legged : 20 seconds each leg 4. Squat hold: 30 seconds 5. Typewriter pullup: 2 each side, 20 seconds 1. Passive hang : 30 seconds 2. Frog stand : 10 seconds 3. Side plank one legged : 30 seconds each leg 4. Squat hold: 30 seconds 5. Typewriter pullup: 2 each side, 20 seconds 6.
You have short femurs, so it's much easier to sit into a squat position. Wit long femurs, no way you can sit into a squat position below 90 degrees without bending the lowerback and rounding the shoulders!
Passive Hang - 2 minutes 12 seconds: slightly advanced level Frog stand - 54 seconds: slightly advanced level Side plank - 49 seconds: slightly advanced level Squat hold - 60 seconds: intermediate level (pls help i trained legs yesterday I have so much pain) Typewriter pullup - ½ Typewriter Pullup (Bar too short): intermediate level Handstand - 58 seconds: slightly advanced level
My Results: 1. Passive hang: Lvl 3 2. Frog stand: Lvl 2 3. Side plank: Lvl 2 4. Squat hold: Lvl 3 5. Typewriter pullup: Lvl 3 6. Handstand: Lvl 3 im pretty pround of myself but honestly Im 6'1 and 140 lbs as a 16 yr old guy and so even though I can do all these exercises pretty well im not that strong
My score: Hang: level 3, 126 seconds Frog stand: level 3, 94 seconds, can hold also tuck planche for a minute Side plank: level 3, 65 seconds each side Squat hold: level 3, 146 seconds Typewriter pullup: level 3, 5 full typewriters on a bar cause i dont have rings Handstand hold: level 3, 114 seconds
Frog stance lvl2 Typewriter, forearm was doing some static so i didnt bother doing it Squat hole lvl1 Handstand lvl1 Passive hang lvl1 almost lvl2 Side plank lvl1
I’m 13 and i’ve been doing calistenichs for 10 months. My passive hang is advanced,like 2 minutes or sum. My frog stand is level one :( My horizontal plank is 40 sec My squat hold is 1 min And the hand stand is 40 sec. My max push ups in a row are 35-40 My max pull ups are 10. Do you guys have any advices?
passive hang: 15sec frog stand: none/1sec (no balance) side plank r: 5sec l: 6sec (both legs) squat hold: 33sec typewriter pull-up: 4sec (no move) back handstand: 9sec see you next year.
Hang - lvl 1 Frog stand - lvl 2 Side plank - lvl 2 Squat hold - lvl 3 Typwriter - n/a, no rings. probably lvl 1 Wall handstand - lvl 2 I feel like 95% of calisthenics content is structured for men, seeing there's only one leg strength test which I easily got lvl 3 on... Thats ok though I knew I needed to work on my grip strength. So it was still a good test to see where my weaknesses are.
I'm sorry to come with this issue here. I bought cali move program (Which by the way is helping me a lot with a shoulder injury. ) and since 3 days a go 403 FORBIDDEN error appears every time I try so watch the videos and do my workout. I've written every day since to the contact me page, but no response at all, and the problem persists. Dear Egg, how can I solve the problem? Please help!!!
If you're flexible the squat exercise is inaccurate... I can probably hold a deep squat for over 10 minutes... making me hold myself up to parallel is way harder.
Haven't bought your program, have the mobility program, will this informations be included on one of the program? I ask because I will be buying it once I am done with the mobility program, on level 2 now.
Idk not trying to brag or whatever but this all seems too easy 😅 I'd like to see hogher levels bc so far I can pass everything and I'm not like focusing on calisthenics.
