Calisthenics Push
Handstand, Dips and Rings
Execute with Smart Rest Timer & Weight Logs
Automatic rest countdown, 1kg micro-plates support, and 100% offline logging.
Routine Exercises
5 itemsPike Push-up
Rest: 60s
Technical Cue: Hips high, head passes between the arms; progress to elevated feet.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Pike push-up with feet elevated.
Parallel Bar Dips
Rest: 75s
Technical Cue: Torso slightly leaning forward; lower until the elbows reach 90°.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Feet-Elevated Push-up
Rest: 45s
Technical Cue: Rigid plank body, elbows at about 45°.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Push-up
Rest: 60s
Technical Cue: Turn the hands outward at the top; the instability demands control.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Wall Handstand Hold
Rest: 60s
Technical Cue: Ribs tucked, push the floor away; count seconds instead of reps.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Pike push-up with feet elevated.