A while back, I wrote about the very basics of doing exercises using just your bodyweight and no other equipment, and now I think it's time I did a follow-up for you to progress to once you master the initial ones. So here is the next set of exercises for you to do, taking you one step closer to being the guy who hangs horizontally on a rod.

Pull-Up:
Pull-ups, which work the lats, biceps, upper back, and core, are the gold standard for strength training the upper body. This move, which calls for grip strength and scapular control, is executed by pulling your body up until your chin clears the bar. Beginners can build up by concentrating on negatives or using resistance bands. 

L-Sit: 
The L-sit is a static hold works your triceps, shoulders, hip flexors, and core. This move requires full-body tension and balance and is executed by lifting your legs straight out in front of you while pressing your arms into the ground. Before attempting a full L, teens should begin with tuck holds, making sure their shoulders and legs stay locked.

Frog Stand
Often regarded as the first step towards hand balancing, the frog stand enhances core engagement, wrist strength, and spatial awareness. In this position, the hands hold the body on the floor while the knees rest on the elbows. For teenagers who want to learn handstands or crow pose, it's a fantastic beginning move. Maintaining balance and safety can be achieved by practicing on a soft surface and looking slightly ahead rather than down.

V-Sit
By raising the legs into a sharp V angle, this sophisticated isometric hold elevates the L-sit to a new level. It requires intense shoulder and quad engagement and works the entire core, particularly the lower abs and hip flexors. Teens should only try this after they have mastered the L-sit.

Those are four exercises to progress to once you’ve mastered the initial ones. Being able to perform these exercises comfortably definitely separates you from the rest, but it is still miles away from achieving your complete calisthenics potential. So follow along as I drop another set of even tougher exercises in a future blog. Until then, go out and crush it!