Progression Map to Advanced Bodyweight Exercises

Learning body-weight exercises is the single best thing you can do for a strong body. But learning those can be frustrating sometimes because there is no way you can track your progress in short time. You might be trying to do The Human Flag since last decade but the thing you didn’t realize was you were trying to clear post-graduation without clearing your elementary.

I have broken down the various exercises which you should be able to do before performing the most difficult exercises out there. This map is divided into zones. If you are a complete beginner you are at zone 0. Until you clear zone zero don’t worry about exercises in zone 1.

map2

Here are some useful demo’s of these exercises:

Zone 0:

Zone 1:

Zone 2:

Zone 3:

Zone 4:

Foundation for The Human Flag:

Foundation for Front Lever:

Foundation for Bruce Lee’s 2 finger pushups:

Foundation for Planche:

After crossing zone 4 you will be able to perform some fancy exercise (like muscle ups, pull over) which I have not mentioned here.

A special request: Please fill this survey to help us help you.


 

Advertisements

5 Comments Add yours

  1. Shreyansh Mishra says:

    How will I know that i have cleared zero level or 1?

    Liked by 1 person

    1. I have written no. of reps in the table. If you are able to reach that you can move on to next level

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s