Artem OlekhnovychCalisthenics progression at home: Level 10 elite workout with pistols, one-arm push-ups and handstand push-ups. Full plan, demos and the elite test.
Artem OlekhnovychAdvanced bodyweight workout at home: Level 9 with box pistols, archer push-ups, nordics and wall walks. Full plan, demos and your test for Level 10.
Artem OlekhnovychA hard bodyweight workout at home: Level 8 builds shrimp squats, diamond and pike push-ups and nordics. Get the full plan and your move-up test.
Artem OlekhnovychA bodyweight workout to build muscle at home: Level 7 uses slow tempo, harder angles and supersets. Full plan, demos and a move-up test inside.
A bodyweight workout at home for every stage, from your very first sit-to-stand to pistol squats and handstand push-ups. 10 levels, 6 exercises each, animated demonstrations and a simple test that tells you when to move up. No equipment needed.
Written by Artem Olekhnovych, Level 2 and 3 certified personal trainer at SYP Fitness, Archway N19. 10+ years coaching busy professionals.
Pick your level, do it 3 times a week for 2-3 weeks, pass the move-up test, then climb. Every level has a full workout, exercise demonstrations, a week-by-week plan and FAQs.
Sit-to-stand, wall push-up, glute bridge, bird dog, dead bug, marching
15-20 min · Start Level 1 →
Squat to a chair, counter push-up, bridge hold, superman, knee plank, step-up
20 min · Start Level 2 →
Bodyweight squat, incline push-up, good morning, prone pull-down, plank, jumping jacks
25 min · Start Level 3 →
Reverse lunge, knee push-up, single-leg bridge, side plank, mountain climbers
25-30 min · Start Level 4 →
Split squat, push-up, single-leg RDL, table row, bear crawl, burpee
30 min · Start Level 5 →Jump squat, push-up, mountain climbers, reverse lunge, burpee, plank
25 min · Start Level 6 →
Bulgarian split squat, decline push-up, single-leg hip thrust, table row, hollow hold, Cossack squat
35-40 min · Start Level 7 →
Shrimp squat, diamond push-up, nordic curl, pike push-up, V-up, jump lunge
40 min · Start Level 8 →
Box pistol, archer push-up, nordic curl, wall walk, copenhagen plank, tuck jump
45 min · Start Level 9 →
Pistol squat, one-arm push-up, wall handstand push-up, nordic curl, L-sit, burpee tuck jump
45-50 min · Start Level 10 →Go down the list and stop at the last line that is true for you. If in doubt, start one level lower.
5 minutes of easy movement before every session. Each level shows you exactly what to do.
Monday, Wednesday and Friday works well. Walk on the days in between.
Add reps, slow the lowering or cut rest. Small steps, every week. Read progressive overload explained.
Each level ends with a move-up test. Pass it, then go up one level.
UK guidelines recommend strengthening activities that work all the major muscles on at least 2 days a week, plus 150 minutes of moderate activity. Bodyweight training ticks the first box at home, for free, and the 10 levels keep it challenging as you get stronger.
Want to know more about a single move? The Exercise Library explains 100 exercises in detail, and the free 0 to Elite course covers training, nutrition and recovery from beginner to advanced.
If you only have half an hour, the 30-minute home workout with no equipment gives you one complete session in three versions. Not sure whether to train at home or join a gym? Read home workout vs gym.
Safety: if you have a heart condition, high blood pressure, recent surgery, pregnancy or joint pain, check with your GP first. Stop if you feel chest pain, dizziness or sharp joint pain.
Home workouts build the habit. A coach builds the result. At SYP Fitness you train 1-to-1 in a private studio near Archway station, with a nutrition plan and weekly check-ins. Clients on the 12-Week Body Transformation lose 6-16kg (average, results vary).
Outside London? Online coaching gives you the same plan and check-ins. See all personal training prices.
Yes. Muscle grows when you work it hard enough and keep making it harder. Each level does that with harder angles, slower lowering, single-leg and single-arm work and more volume, so you keep progressing without weights. Eat enough protein and sleep well to make the most of it.
Start at the level whose entry test you can comfortably pass. If you are unsure, start one level lower. The first week will feel easy, which lets you learn the technique, and you can move up as soon as you pass the move-up test.
Three times a week on non-consecutive days, for example Monday, Wednesday and Friday, with walking on the days in between. That meets the UK guideline of strength work on at least 2 days a week.
Most people spend 2-3 weeks on each level, so a complete beginner could reach the advanced levels in 6 to 12 months. Levels 9 and 10 are genuinely hard skills and can take longer. There is no rush: each level is a good workout in its own right.
No. Every level uses your bodyweight plus things you already have at home: a chair, a wall, a sofa, the bottom stair and, from Level 5, a sturdy table for rows. A mat or folded towel makes floor work more comfortable.