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 in zone 0. Until you clear zone zero don’t worry about exercises in zone 1.

Here are some useful demos of these exercises:

Zone 0:

• Push-ups
• Pull-ups
• Leg Raises

Zone 1:

• Bent knee hanging leg raises
• Hindu pushups
• Dips
• Chin Ups

Zone 2:

• Frogstand holds
• Tuck pull ups
• Tuck chin ups

Zone 3:

• Tuck planche
• Handstand holds using wall
• L-sit pull up
• L-sit chin up

Zone 4:

• Hanging leg raises
• Tuck front lever
• Explosive pull ups
• Explosive chin ups
• Frog stand to headstand
• Handstand pushups
• One arm pushups

Foundation for The Human Flag:

• One handstand holds using wall
• Hanging wiper
• Typewriter pullups

Foundation for Front Lever:

• Dragon Flags
• One leg front lever

Foundation for Bruce Lee’s 2 finger pushups:

• One arm finger pushups
• 4 finger 2 arm pushups

Foundation for Planche:

• Frog stand to handstand
• Straddle planche

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

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