Top 10 Calisthenics Athletes

Top 10 Calisthenics Athletes

Calisthenics has become more and more popular in recent years. And with it’s tremendous growth we get some people whom manage to perfect the sport.

These athletes are an inspiration to many. With their YouTube videos and appearance on social media they influence people to train like them.

So let’s take a look at the top 10 calisthenics athletes!

Also keep in mind that we don’t put the list together to represent the best to worst. This list include some of the most popular and well recognized calisthenics athletes and personas.

Frank Medrano

Frank Medrano is one of the most well know calisthenics athletes. Frank has been doing calisthenic workouts since 2010 after he saw videos of it on YouTube. He has also said in a interview with BaristiWorkout that one of those YouTube videos was from Hannibal For King , another well know calisthenics athlete.

Frank Medrano
Frank Medrano

Right now Frank Medrano has some of the most viewed videos on YouTube about Calisthenics and it’s very likely that you have seen them.

It should also be noted that Frank is a vegan which makes his accomplishments even more impressive.

Hannibal For King

Hannibal For King (yes, that’s what he calls himself) was one of the first to upload videos to YouTube about calisthenic workouts.

His first videos date all the way back to 2009, however he has become more inactive in recent years, the last video from his YouTube channel was uploaded over 1 year ago.

Hannibal for King
Hannibal for King

However you can still see him in newer videos from other calisthenics YouTube channels.

Hannibal for King has also been known for his extreme and intense calisthenics workout videos. We recommend you to check them out on his channel.


Barstarzz is also one of the most well know calisthenics athletes. I was gonna say that most of his videos are informative training and exercises videos, but he has so much more than that.

His videos are both informative, inspiring and fun to watch.

Barstarzz is also a workout team founded by Edward Checo. In recent time, Barstarzz have been collaborating with other big YouTube fitness channels, one of them include the famous bodybuilder Steve Cook.


Also known as Pavel Rudometkin, has been making YouTube videos teaching people how to master various difficult calisthenics exercises.

Pavel has lots of experience and has been doing calisthenics since he was a teenager.

Now Pavel has a family and doesn’t upload as frequent as he used to. You can still see some of his fitness/family vlogs on his YouTube channel

Calisthenics & Weight Training

Calisthenics & Weight Training also know as Kris Karlsson is just what his channel name say.

Kris makes videos on both calisthenics and weight training and how to get a shredded physique doing so.

Calisthenics and Weight Training
Calisthenics & Weight Training

With over 15 years of fitness experience Kris makes instructional and motivational videos on his YouTube channel. Although he doesn’t upload as frequent as he used to, it’s still a good watch.

Dominik Sky

Dominik Sky is one of the more hardcore calisthenics athletes.

His has some instructional videos on how to perform various difficult calisthenics exercises. But most of his videos features him doing some insane parkour/calisthenics tricks.

Dominik Sky
Dominik Sky

As you can see from the gif above, Dominik does some impressive stunts.

You can see more of his training and stunt videos on his YouTube channel.

Calisthenic Movement

Calisthenic Movement is a team from Germany who make some of the best instructional videos on how to train calisthenics.

They state on their Facebook page that their goal is to get people reach their goals and get a healthy lifestyle.

Calisthenic Movement
Calisthenic Movement

You can watch more from Calisthenic Movement on their YouTube channel.

Corey Hall

Corey Hall is not one of the biggest calisthenics YouTubers, but defiantly noteworthy.

He has been making videos for over 4 years and still at it.

Although he may not have so many videos with millions of views, he still got some good motivational and instructional videos you should watch.

Corey Hall
Corey Hall

Corey has since got a wife and kids and sometimes upload training videos with his family. You can check Corey Hall’s YouTube channel for more.


BaristiWorkout is one of the bigger calisthenics YouTube channels and is not focusing on one person or athlete.

Founded by Dennis Ratano, the YouTube channel has everything you want from a calisthenics video channel and more. Both instructional and motivational videos can be found on the YouTube channel.

BaristiWorkout also have interviews with several major calisthenics athletes, including Hannibal for King and Frank Medrano (as mentioned previously in this post).

The calisthenics world championships are also featured on the YouTube channel. All in all it’s a great channel for anyone who are into calisthenics. You can check it out for yourself on BaristiWorkout’s YouTube page.

Brendan Meyers

Brendan Meyers is one of the newer channel compared to others on this list, even though he’s been at it for over 3 years.

Brendan has one of the most popular calisthenics transformation video on YouTube. But he is also know for his training videos featuring advanced exercises for the more experienced people.

Brendan Meyers is actually one that uploads quite frequently, in fact he uploads almost every day to his YouTube channel.

Hope you enjoyed this list of the top 10 calisthenics athletes. And remember this is not a countdown list from best to worst. This is a list of ten calisthenics personas which provide you with quality and inspirational content.

Let us know in the comments what calisthenics channel inspired you the most and if it was not listed here add the YouTube channel with your comment!

Calisthenics Leg Workout

Calisthenics Leg Workout

Calisthenics bodyweight workout for legs.

Legs are one of the biggest muscle groups in your body alongside the chest and the back, but training them can be a real pain, especially if you are only doing calisthenics bodyweight workout. So today we will explain the importance of training legs and how to train legs doing only calisthenics bodyweight workouts.

The Importance Of Training Legs

The legs are made up of at least six notable muscles,

  • quadriceps (front leg)
  • gluteus maximus (butt)
  • hamstrings (back leg)
  • calves (back leg)
  • adductors (inside thigh)
  • abductors (hips)

Each of those individual muscles can be broken down into even smaller categories, this means that, each big muscle is made up of at least two or three smaller muscles.

The Importance Of Training Legs
The Importance Of Training Legs

While giving you more strength and gain an overall symmetric look, it will also increase your mental strength.

Targeting each of these muscles is an even more challenging while doing calisthenics, and doing cardio doesn’t build much of a muscle tissue.

Calisthenics Leg Exercises

There is a limited amount of bodyweight exercises you can do in order to gain muscle in your legs, but like we already know, calisthenics is not for people who want to be huge and have massive muscles. Calisthenics id for those who prefer to use only their natural bodyweight to workout.

But with that said, here are the best calisthenics exercises you can do to train your legs.


Squats may be the all time best leg exercise regardless if you do calisthenics bodyweight exercises or do weight training. This is a must have in any leg training program.


Walking Lunge

If you have ever been to a gym you will see people walk across the room like a grasshopper. This is called the walking lunge.

This is also a great exercise that will target your Quadriceps (front leg), it will also help target your calves, glutes, hamstrings and hamstrings as secondary muscle groups.

Walking Lunges
Walking Lunges

If you don’t have the space to walk around while doing walking lunges you can try doing stationary lunges, this is the same concept as walking lunges just that you don’t walk.

Stationary Lunges
Stationary Lunges

Instead of walking you push yourself back up to the starting position and repeat.

Box Jump

Box jumps is one of the more explosive leg exercises you can perform. Box jumps is a great exercise to help you jump higher and will be most beneficial for your Hamstrings.

Box Jump
Box Jump

With this said, box jumps may not be the best exercise for you. If not done correctly you can get injuries. So let’s put it this way, if you like doing box jumps, go for it. But if you don’t like doing box jumps or feel uncomfortable doing them, there are other calisthenics leg exercises you can do to target your hamstrings as well. Just take a look at the exercise below.

Wall Squat Hold

The wall squat hold is all about the time under tension. Calisthenics is all about the time under tension, but it is not usually prefer when training your legs. We talk about how important time under tension is in all our workouts posts, but not for the legs workout.

However this is one of the few (if not the only one) exercises we will be using time under tension for our legs.

Wall Squat Hold
Wall Squat Hold

Remember to keep your legs at an 90 degree angle and hold it as long as you can.

Pistol Squats (Single Leg Squats)

This is for the more advanced athletes that has been doing calisthenics for a long time. This exercises require not just strength but also balance.

Pistol Squats
Pistol Squats

When doing pistol squats you get all the benefits of a normal squat plus you train your balance. You can start doing assisted pistol squats if you don’t feel comfortable doing them yet or simple don’t have the leg strength to do them.

To perform a assisted pistol squat you simply hold on to something and try to squat as low as you can on one leg. Over time you can do it with less assistance until you manage to do a pistol squat all on your own!

These are just some of the many Calisthenics leg exercises you can perform. We chose to talk about these exercises in particular because it they all target big muscle groups in your legs.

So now that we know more about different types of calithenics leg exercises let’s move on to the main subject of this post Calisthenics Leg Workout.

Calisthenics Leg Workout

Let’s start with a simpler calisthenics workout routine to help you get going.

Calisthenics Leg Workout Beginner
Calisthenics Leg Workout Beginner

This is a great leg workout for those just starting out. It target nearly every muscle group in your legs and is not too hard to perform.

Like always we want to mention that try your best to have as little breaks as possible, this is one of the most important things you have to keep in mind while doing calisthenics workouts.

Let’s move on to a bit more advanced leg workout. This is a intermediate calisthenics leg workout.

Calisthenics Leg Workout Intermediate
Calisthenics Leg Workout Intermediate

You can already see that this will be a rougher leg workout, but that’s what calisthenics is all about. Pushing yourself to the limit.

However if you look at the image it says 1 minute rest between exercises, we think that’s too much rest to have between exercises, try to have as little or no rest between exercises and rather catch your breath when you are resting between sets.

Like always we will include a workout program for the more advanced calisthenics athletes.

This is a hard leg workout program and not many people will manage to complete the whole program.

Calisthenics Leg Workout Hard
Calisthenics Leg Workout Hard

Remember no cheating! Do the exercises with proper form and try to hold the time limit. If you can’t complete the workout program yet, no worries! You will get it eventually!

Thanks to MadBarz for the image illustartions, check out their website at

Thanks for reading, and if you have any questions just post them in the comments below. We would also like to hear about your experience with these leg workout programs, did you make it through them all? Let us know in the comments!

Calisthenics and Creatine: Should You Take It?

Calisthenics and Creatine

Creatine is one of the most popular supplements on the market, but should you take it while doing calisthenics workouts?

In this post we will talk about the popular supplement creatine. What creatine is and if you should use it.

What is creatine?

If we are going to debate whether or not to take creatine we need to understand what creatine is and how it affect our body.

Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.

The body produces some of the creatine it uses. It also comes from protein-rich foods such as meat or fish.

Creatine is also though to increase strength and lean muscle mass and help the muscles recover more quickly during exercise.

The research and studies of creatine is somewhat mixed. Although some studies have found that it does help improve performance during short periods of athletic activity, there is no evidence that creatine helps with endurance sports. Research also shows that not everybody respond the same to creatine. While some have muscular gain from creatine use, others who used it saw no benefits at all.

Is Creatine Safe?

There is still no clear research on the long term effect of creatine, especially among young people below the age of 18 years old. This age group also have the tendency to take more than the recommended daily dosage labeled on the pack, and like any supplements you should never go over the recommended dosage.

Let’s move on to the side effects of creatine. Although most healthy people can take it with no problem, creatine can in rare cases have some unpleasant effects, particularly when used in excess. As stated on, Side effects may include:

  • Weight gain
  • Anxiety
  • Breathing difficulty
  • Diarrhea
  • Fatigue
  • Fever
  • Headache
  • Kidney problems
  • Nausea, vomiting
  • Rash
  • Stomach upset

These are ofcourse very uncommon side effects and if you are a healthy person it’s unlikely that you will experience any of them.

Creatine and Calisthenics

So let’s get down to it, should you take creatine while doing calisthenics workouts?

Well, it depends. Creatine has both good and ‘bad’ sides to it. Why most people tend to avoid creatine is that is increases the water absorption in your body, that can result in a bloated look.

It’s great if you want to increase muscle mass and stamina. One of the top calisthenics athletes, Frank Medrano say that he use creatine on his website.

There is also the common theory that you will get fat if you don’t work out while on creatine. This is not true, it may seem like it due to the water absorption, but you won’t go fat because of creatine. Many people also experience more hunger while supplementing on creatine, resulting in more workout.

So after reading this article i hope you have a better understanding of what creatine is and if you should supplement on it. But remember like any supplement it should be used to supplement your existing meal plan, not replace it.

What Is Time Under Tension

What Is Time Under Tension

What is time under tension and what does it mean?

When you read articles about calisthenics and bodyweight workouts you often see the term time under tension. We have also mentioned the importance of time under tension in our workout section and how important it is. However we have not really explained what time under tension mean.

For some people time under tension can be a confusing statement and question what it actually mean. However today we will put an end to that confusion and explain to you exactly what time under tension mean.

Time Under Tension

Time under tension is basically how long your muscles are under strain during a set. An easier way to say this is the time you use to perform an exercise.

One of the most common exercises associated with the therm time under tension is the plank exercise. The plank exercises is a great bodyweight exercises and one of the best for your lean ab development. While standing in the plank position your abdominal (abs) muscles are constantly under tension. This is where the term time under tension comes from.

plank time under tension
Demonstration of how to do the plank exercise.

We can also apply time under tension to other exercises, take for example the pull up. When doing a pull up you usually don’t use more than a few seconds to complete the whole pull up exercise. However the more time you use to pull yourself up and lower your body again, the more tension you put on your muscles.

What Is Time Under Tension Good For?

Adding more tension on your muscles will greatly benefit your muscle growth and strengthen your muscle fibers. But like anything you shouldn’t overdo it, this can cause muscle breakdown and injuries.

Having more tension on your muscles also increases the intensity of the exercise you are performing. So by having higher intensity you will increase the muscle fibers without gaining and extensive amount of muscle mass which will lead to more lean, solid and compact muscles. This is why people prefer to have more tension when performing ab exercises, so you don’t get bulky but rather more lean and solid looking abs.

Hope you enjoyed this post and now have a better understanding of what time under tension is. Let us know in the comments of there is any fitness terms you want us to cover next!

Calisthenics Workout For Back

Calisthenics Workout For Back

Calisthenics bodyweight workout for back.

We have already covered calisthenics bodyweight workouts and provided you with great workout plans for both chest and abs, now we move on to the next big muscle group, back.

Doing calisthenics bodyweight workout for back is a challenging task to do. Not just because calisthenics in itself is a hardcore form of working out, but also because it’s hard to isolate the back using calisthenics bodyweight workouts.

However there are exercises you can do, and yes, we will provide you with free workout plans like in our previous posts.

It should be said though, that you have to be string before you start doing calisthenics bodyweight workout for your back. A lot of the common calisthenics exercises for back include pull up, chin up, etc. various exercises you will perform on a pull up bar. As you might know, doing a pull up is not a easy task to do, especially for beginners.

If you are not strong enough to do a pull up you can start by doing eccentric pull up. This mean that you will jump up to the bar and slowly lower your body till you hit the ground. Some people also call in a negative pull up, here is a visual example of what a eccentric pull up looks like.

Eccentric pull up
Eccentric pull up.

You can also use a assistant band to help you lowering your body. This is a great way to learn the pull up rang of motion and help you do more pull ups.

Pull up using a assistance band.
Pull up using a assistance band.

You can buy assistance band from Amazon here.

Calisthenics Back Workout Program

Like with any back exercise, either if your doing calisthenics or weights, you will most ofent use biceps as a secondary muscle group, but that’s totally ok!

Here is a beginner calisthenics workout plan for back. Remember, even though it’s a beginner workout plan it’s still hard. Calisthenics is a hardcore form for exercising and if you cannot do a pull up yet you can always use a assistance band.

Calisthenics back workout program
Calisthenics back workout for beginners.

Here is yet another calisthenics workout program for back, a bit more advanced than the first one. This workout plan is suitable for more advanced athletes.

Calisthenics Workout For Back
Calisthenics back workout, Intermediate.

You should also notice the limited rest time you get between exercises and sets, we have said this before, but it’s one of the most important aspects of calisthenics and any bodyweight workout program that I feel the need to repeat it. Have as little rest as possible!

Now for the truly hardcore athletes who is experienced with calisthenics bodyweight workout and want a challenge. This workout plan is for you.

Calisthenics back workout, hard.
Calisthenics Workout For Back hard

Now if you manage to work thorugh this workout you are truly a hardcore calisthenics athlete. But remember minimal rest and no cheating! Haven’t been mention much in this post but having a good form is also one of the most important things you have to keep in mind. If you don’t have a good form you can end up hurting yourself, so if you are not string enough to keep a good form while doing these exercises try using the assistance band till you feel comfortable.

As always leave a comment and let us know if you manage to work through these workout programs!

Calisthenics Workout For Six Pack Abs

Calisthenics abs workout intermediate.

Calisthenics bodyweight workout for six pack abs.

Just like any calisthenics workout we want to focus on time under tension, this is especially important when you want to develop a six pack, whether your a guy or a girl calisthenics is the best way to get your six pack abs. Today we will help you understand how and provide you with a workout routine for free!

Just like in our previous post about calisthenics workout for chest development, we talked about the calisthenics workout routine being a really hard and challenging workout. Doing calisthenics for abs is no different and will require lots of dedication, hard work and consistency.

In fact calisthenics is the best way for anyone who want to get six pack abs. Even if you are a bodybuilder you want to use calisthenics to get your six pack abs. The reason is, if you use weights to get abs you will get bulky abs, and this will ofent not look good or result in the infamous bubble gut phenomenon. However, when doing calisthenics workout exercises for your abs you will not get the bulky bubble gut look, but rather a lean, solid look.

Calisthenics Abs Workout Program

It’s really important that you manage to keep the time under tension when doing abs, so if you are not familiar with abdominal (abs) exercises we recommend you to start with the beginner workout program. Then when you feel comfortable you can rather use the more advanced ab workout program(s).

Here is a visual example of a calisthenics abs workout program for beginners.

Calisthenics abs workout for beginners.
Calisthenics abs workout for beginners.

This workout program is for the beginners who are just looking for a simple and not too challenging abs workout. There is more breaks between exercises and sets to help you catch your breath.

Now let’s move on to the more advanced calisthenics ab workouts, as seen below.

Calisthenics abs workout medium
Calisthenics abs workout medium.

What you should notice right away is the minimal rest between exercises, this is one of the most challenging part of getting six pack abs, but the most important too. The less rest you have between sets and exercises the faster your ab development will occur. Next picture is another calisthenics ab workout program, just with some mix-up so you don’t get bored.

Calisthenics abs workout intermediate.
Calisthenics abs workout intermediate.

Like the last calisthenics ab workout program (above this picture), you will have minimal rest between sets and exercises. We already explained why this is important in order to achieve that shredded six pack abs physique.

Hope you enjoyed this post on how to achieve six pack abs with calisthenics and our free workout programs. Feel free to give them a try an let us know in the comments of you manage to complete the workouts. See you in the next post!

Calisthenics Workout For Chest

calisthenics chest workout for beginners

Calisthenics bodyweight workout for chest.

When we are doing a calisthenics bodyweight chest workout we want to keep as much time-under-tension as possible to really get that pump going. Before you start using calisthenics bodyweight workout for chest you should know that it will never get as big, as if you were using weights. But, you will achieve a more hardening lean and solid muscular development as well as it will feel more natural on your body.

But don’t get too confident, calisthenics is one of the most challenging forms of exercises you can do, if you want to build muscle that is. It’s all about will power, stamina and discipline. Doing a set of calisthenics bodyweight workout include, minimal rest between set and very little to none rest between exercises. This also goes for calisthenics chest workouts.

In this post we will go through different calisthenics chest workout programs, having a good calisthenics workout plan is on of the most important things in my experience. And best thing is, you need zero to no equipment so you can perform it anywhere you want, and we provide you with detailed workout plans for FREE!

Calisthenics Chest Workout Program

Here is a visual example of a calisthenics chest workout program for beginners.

calisthenics chest workout for beginners
Calisthenics chest workout for beginners.

If you can’t complete the whole set and have to take a break, that’s ok. Remember calisthenics is a challenging form of working out. Also notice that we have minimal rest between sets or rounds, and that we have no rest between exercises. This is one (of many) reasons of what make calisthenics workout programs so challenging and it’s important that you try your best to have as little breaks as possible.

Now over to the more advanced calisthenics chest workout program. If you are an experienced athlete and really want a challenge, well, we got one for you! Here is a more advanced calisthenics chest workout that only hardcore fitness athletes will manage to complete.

Calisthenics chest workout
Hard calisthenics chest workout

As you can see, this workout plan is a bit more challenging than the last one, and is meant to challenge the best of the best. Like the the beginer workout program we have minimal rest between sets, but the amount of reps (repetitions) of each exercise have doubled.

Feel free to give them a try an let us know in the comments of you manage to complete the workouts. See you in the next post!

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