The Ultimate Calisthenics Roadmap from Beginner to PRO

This is the world's first calisthenics skillboard with nine skills, from push ups and pull ups to muscle ups and even the human flag. Each skill has 15 levels and the higher you go, the more points you can score. And today we're battling through them all. At the end, the one with the highest total wins and the loser gets cake faced. Starting with the first skill push ups. So let's have a look at the 15 levels of the push ups. So the first two levels are knee push ups. This should be fine, right? Definitely for five points you'll need to do ten push ups. For ten points you need to do 50 push ups. For 15 points. You will need to do 125 push ups. What are you aiming for? I'm aiming at least for 40 push ups, but I want to get into the advanced stage. So therefore I need to do 50 push ups. So that's my goal. Anything beyond that is just a plus. Okay, so that's 11 points. Yes. All the way down to a 90 degree angle in your elbow. That's why you have this pad here. So we don't go too deep. Let's do this. 321. Let's go. One, two. 40. All right. So he cleared nine points. Oh 52. So that's a decent amount. Oh, you are in advanced range for 10 points Up to you. I have to do at least 50 to beat you. All right. One, two. Three. One. Only six. More man Oh, no! 64. Oh, I can't even get up. Holy shit. So that means it's 1-0 for me. He's in the lead up to the next one. Pull up. So for the second skill, we start with three levels of Australian pull up. Then for five points, you should be able to do three. Pull up for ten points. 15 pull ups. So that's already pretty hard for 15 points. 35 pull ups. Oh, shit. So what are you aiming for today? At least 50. Okay, that's also the advanced phase. Okay, so what to pull up? We need to clear that bar with chin and keep the body straight. Yeah, and hang all the way down with straight arms. Yes. Oh, one. Two. Three. Next is 18 pull ups. 18. What's next? Go for 20 pull ups Two more. Come on, come on. Ready! That's it. I'm getting dizzy, man. Well, that's pretty good. Your aim was 15 and he got 20. So how many points? Yeah. 12 points. All right. What are you aiming for, bro? At least 20. I have to beat you It's pretty challenging, I have to say. Let's see if he can beat me again. I doubt it. Three. Two. One. And go. 19. One more for 12 points. Do you know over the bar? Yes. That counts. Oh, 20. Oh, no. Same score. Yeah, I had the same. So it's a tie. I didn't lose this one. Next one. It's the dips right over there. So for the dip, it's again. Max reps as possible. So it starts from one dip for three points. All the way to 80 dips for 15 points. What is your all time record for a dip? Probably around 40, I guess. 40. Yeah. I think you had more. I don't know. Mine was 55, 55. I think it was 55. You're going to go first? I have no clue what's waiting for me. The rule is a 90 degree angle. The elbow, 3 2 1. Let's go. One. Two. Three. Four. 30. See? Let's see how many points you already have. 35. Come on. 40 is the next milestone. 36 Oh, no. No, no. Now, I knew I wasn't going to make it to 40, so 36 or 37, 36 doesn't matter. Kind of disappointed in myself.

If your record was 40, then 36 is pretty decent. All right. So now it's up to you. I want to get more points for it. Three two one and go. 1, 2 rep out more for. 30. Come on. Ten more. 31. Eight. 49. Nice. Come on. Bro. 40. Come on. Nice. Just go for the points. The next level would be 50. You got your goal? 12 points. Yes. I beat my brother. So now it's up to the next exercise. It's going to be a huge one. The muscle up. So up until now, we've only done like the calisthenics basic. So to push up the pull up and the dip. But right now it's really skill time. There are multiple progressions that you can choose from. You can do the assisted muscle up due to kipping muscle up, or you can do strict muscle ups. We got three attempts to try your max effort. Let's go for it. My strongest part in general, I think kipping muscle up should work. I mean, I can do one, three, 5 or 10 reps. Max kipping muscle. Let's go. One. Nice. Two. Come on. Three. There we go. You got nine points. Two more. Two more for ten points. Come on. Oh! Damn it! Yes! It goes. As long as you're over the bar. It's a muscle up 4 one more. Oh, my grip. Come on. Oh, no. Oh, fuck. You only need one. That's my grip. These muscles were so ugly. Be honest. Yeah. They were. I didn't deserve it. They were pretty bad. You got nine points for three reps. Intermediate level. You're not an advanced muscle up athlete. That's sucks. I'll go with the same approach. I'll go for kipping muscle ups and see how many I can get. He's nervous. Oh, nice. Well, that looks pretty easy 2. Three. He's going to make it to five at least. Yes. Oh. Oh, it's getting hard. It's got. Come on brother. 4 reps. Oh, five reps in ten. Next level is ten, right? Yeah, yeah. Fuck that. Five muscle ups. How many points is that? Ten points. Let's go to the next one. And that is I think both our favorite calisthenics skill. You have some push ups. We've already set everything up for this exercise. As you can see, we're using parallettes. But you can of course also do that just on the floor with your hands. We've got 15 levels ranging all the way from a ten second pike hole to three nine degree hands and push ups. Have you ever been able to do a nine degree and push up just one? Just once? Bro yeah, I have, I've done one in my life afterwards. I got an injury. So what do we got? We have wall handstand push ups. Should be fine. Reefers push up. Then we have three hands and push ups one, 3 or 5. I think that's what we're going to try today. To start, maybe a 90 degree. Maybe you go first. I'm going. Yeah. You go first. my man. Damn and you got to go like 90 degree in your elbows. That's why we put the pillows right there. Come on bro. Come on. That's 1, 10 points. Come on. Oh, fuck. Fuck, no. Okay, you got two more at that. At least I have one rep in. Come on brother All right, there's one. Two. All right. Well, one more. That would be insane. Oh, push, push. Oh, shit. Got it. Yeah, I was like, at the first rep. You're not going to make it. Oh, man. How many points? So that's 12 points for 12 points. Okay. Come on brother. Second attempt. Nice form. Nice push. We've got five. Oh, no! The balance. Final attempt. Oh, fuck. That's it. Three attempts. I screwed up, so I think because I already did like the dips and the push ups, I still got one rep and points for the Handstand push up. It's an advanced level, right? I am a avdanced handstand pushup master I got still two attempts. Oh you got. Oh shit. Yeah yeah. Oh, yeah. Keep going. So the next one is the straddle. 90 degree this one guys. It's pretty impressive. Yes. Push push. Oh, shit. Oh! Push push. Oh!

Oh! Holy shit! Oh! Locked. The balance is crazy. It was not the most beautiful one. The most beautiful ones. But I'm pretty happy with this because I haven't tried this over a year. So you've got one more attempt? No. I'm done, I'm done. This one's my man. 13 points for the hands and push of expert rate. It's a red dot. The goal is to have, like, the skill board all red dots. That's my dream. Next up is the handstand. We already saw that. His balanced. Crazy. What's your all time record? I think about two minutes. Two minutes? Yeah. I hope to get, like, the final level of the handstand. 2. 5 minutes. Never done that before, but my best attempt is, like 75 seconds. This is. Just hold as long as possible. Let's do it. I put my wrist reps on because I'm aiming for the highest level, which is level 15. Three. Two. One. Yes. 45. Next milestone is 60. 23. 24. Five. 28. 29. And 90s. Oh, no. That's it. 91 seconds. I overestimated myself a little bit. I'm still proud with this. With this achievement that's already better than my max all time record. And he just pulls it off like it's nothing. Does it help? Yeah. For me it helps. Yeah. Three. Two. One. Go. 40. 45. Come on. Go! For your record. Oh 47 48 seconds. So that gives you 11 points. Now let's get on to the hard stuff. Next up is the front lever 15 levels, ranging from 10 seconds bar hang. Should be easy until 15 seconds full front lever Have you ever been able to do a full front lever? Yeah a full front lever, but not 15 seconds This is probably my weakest skill from the whole skill board Im only going to get like 6 points. Advanced tuck is probably my level. Five seconds. Eight points. I'm going to try it out. Come on. First attempt. 1, 2, 3 Four. Five. There you go. You got it. Oh, that's eight points right there. I'm happy with eight points with this one. So now it's your turn. I'm starting with level ten 20s. Advanced tucked Are you counting? I'm counting. One, two. Three. 18. 19. 20. So that's ten points right there. Okay. Second attempt for you. This was max literally you could see it. Okay, so you just stay at this level. All right I'll go for the five second struttle front lever Let me get some chalk. I, ll count. Let's go. One. Two three. Four. Five. Six. Seven. Eight. Nine. Ten. Oh. Did it count? Yeah, I guess so. Yeah. Yeah, it was like nine 10s, like 12 points. You got some great lead here, man. All right, let's go to the next one. So we've got the backlever right here. And this scale runs all the way from ten second bar. Hang to 30s full backlever. So that's really hard. I think my, my best attempt ever is like 20s 25 seconds. Five years ago. Yeah. I'm aiming for 10s straddle backlever. The bar is yours. 12345. Six. Seven. Eight. Nine. Ten. Oh! Tomato! Hut! Pretty impressive. So you're going for. I'm going for the straddle as well. Let's go for five seconds, minimum. I hope for 10s. It's one bit lower. Yes. 23456789. 10, 11, 12. 13. 14. 15. Oh, shit. Bro. Is that even a level 15? That's not a oh, that's a level actually, yeah. At this level you got 12 points right there. We got three attempts. So I'm actually going a few levels up. Level 13. The ten second full backlever. That's actually the minimum for the full backleve five seconds. Not even allowed in this Skillboard challenge. Yes. Let's see what we got. Below 123456789 10, 11 12, 13, 14, 15. Woo! I hope that's a level I have to disappoint. Oh no. My man 15 is not a level. You have to go all the way to 20 okay. So now it's up to you I have to catch up. Let's get it bro. At least ten 12345. That's five. Right?

I did feel it too painfull in my elbow, but I'm proud of my 15 seconds straddle. That's a really good attempt. Yeah. Next up is the final skill for today. I think it's the most impressive. We need that thing over there. What a Human flag. This is going to be the final showdown. Who's going to get cake face or not? So, is this a strong skill of yours? Used to be. I haven't done the flag for more than a year already. I've been training it like few months ago. I think I can get a straddle. Let's see we go all the way. Level one 10s bar hang level 15 seconds full human flag Okay. That's crazy. That's kind of crazy. I'm going to try to straddle human flag. I can do five seconds or I can make it all the way to 10s. It's up to you. Good luck brother It's 123456789, 10. You're about to give up. tuck in and no. Fuck it. We're still going. I don’t know if it counts What do you say? No. It has to be like 10s all the way through straddle. You tuck your knees and so that doesn't count. So that's 11 points. I'm going to do a different approach. it on the other side. And I'm also going to do it from a kick up instead of from a negative. I think I'm just going to have half a second or something. Come on, come on. One. Oh, I thought my shoulder was like popping out or something. That's not going to happen. Now it's up to me. I'm going for the fall, but I need some chalk. This one is brand new. It's really good. All right. I try to full. All right. all right Yes. One two. Three. Four. Five. Oh, yes. That's it. It was like a negative, but I think you held it for five seconds in a full. How many points that were 13 points. You beat me again. Yes, I did it. So that brings me to a total level of 107. I made it only to level 96. You know what that means? Yannick will get cake faced. But if you also want to test your total level inside this calisthenics Skillboard than make sure to download the Calisthenics Family workout app and test your skills right now. You can, of course, also challenge your friends, see who's strongest, and you can also share it on social media. If you tag us on Instagram Story or post, we can repost it. Let's get into the cake face. I'm not ready. This is the moment I've been waiting for my whole damn life. Let's do this. I wish you good luck next year with the Skillboard challenge going to be your next year.