HomeHome Calisthenics Skills
A 35-minute advanced home calisthenics session for men focused on skill work. Handstand push-ups at four sets of five and archer push-ups build unilateral pressing strength, hollow holds develop the body tension every skill depends on, and spider crawl plus scapula push-ups finish the shoulders.
Home Calisthenics Skills at a glance
- Level
- Advanced
- Duration
- 35 minutes
- Exercises
- 5
- Estimated burn
- ~340 kcal
- Equipment
- None — floor space only
- Muscles worked
- Chest, Shoulders, Triceps, Core
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Calisthenics Skills
- 4 × 5
- 4 × 8
- 3Hollow hold4 × 45s
- 3 × 12
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Calisthenics Skills
Skills come from fresh sets, not fatigued ones: rest two minutes between handstand push-up sets. Use a wall for the handstands and lower only as far as you can control. Scapula push-ups look trivial and are the reason your shoulders survive the rest.
Home Calisthenics Skills — questions
How long does Home Calisthenics Skills take?
About 35 minutes from the first set to the last. The session contains 5 exercises and burns roughly 340 kcal for an average trainee.
What equipment do you need for Home Calisthenics Skills?
None — floor space only. The session is built around Handstand Push-up, Archer push up, Hollow hold and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Calisthenics Skills suitable for beginners?
Home Calisthenics Skills is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Home Calisthenics Skills work?
Chest, Shoulders, Triceps, Core. 5 exercises, starting with Handstand Push-up, Archer push up, Hollow hold.
Is Home Calisthenics Skills free?
Yes. Home Calisthenics Skills is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Calisthenics Skills into the GymiaFit app — free, no account tricks, no paywall.
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