Many people have heard of exercises like the Human Flag, the Back and Front Lever or the Muscle Up. This course teaches these primarily gymnastic skills in stages. Every session has a small “daily routine,” a bodyweight workout that improves primarily your maximum and sub-maximum strength potential! It targets in a large part the torso and its connected joint systems.

Skin The Cat

The 360-degree turn also called Skin the Cat is used to build flexibility and strength for the front lever among other exercises. This exercise requires very good mobility and a lot of shoulder and arm strength.


The muscle-up, the supreme discipline in calisthenics, combines a dynamic pull-up with a dip and thus connects traction and pressure in one exercise. Through a clean technique in the transition phase, these partial movements merge into a new compound exercise.

Human Flag

In order to float almost weightlessly in the air with the Human Flag, you need a stable core and a shoulder belt that is at least as strong. With the help of sustaining leg positions, we are progressively working towards this lateral position.


In order to learn the handstand we are going to train body tension, shoulder strength and flexibility as well as the sense of balance. The handstand combines all these qualities in one continuous balancing act and allows for many other variations such as handstand push-ups, dynamic steps and demanding positions.