Join the tribe of Movement & Calisthenics Athletespeople just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!



Your Handstand Workout🤸‍♀️🤸‍♀️🤸‍♀️

If you’re interested in getting a handstand, it’s best to focus your efforts on that goal.

Creating a handstand workout, there would be many factors, but mainly, your current skill level and goals would come into play.

Remember that learning a handstand is still a challenging task even if you’re already a generally strong athlete. There are muscle, strength and skill requirements involved where you can also read in our other article: From zero to upside down step by step. The most effective handstand progression. Add that there’s also a great deal of focus and mental sharpness needed in attaining a consistent free-standing balance.

For now, we’ll provide you with a 45-min sample workout that you can do that’s focused on getting you your handstand.

The workouts are divide into three levels that you may try. The skill level is not based solely on your handstand skill but also based on your overall general level of fitness.

Start with the easiest to minimize any injury and any broken egos.

👉Beginners 45-Minute sample workout

As a beginner learning a handstand, you would want to learn your handstand while achieving an overall good baseline of strength, mobility, and endurance.

This would allow you to progress faster, see faster results, make the process more enjoyable and will keep you motivated to train your handstand overtime.

Also do remember, even if you’re trying to learn a handstand, it’s better to set a larger and long time goal. Long time goals keep you motivated and will help you more disciplined in your training.

Don’t give up!

Regarding your beginner handstand workout, more basic progressions are used and exercises are aimed to develop overall strength. 

👉Intermediate 45-Minute sample workout

For more skilled athletes, we’ll be providing you more advanced exercises.

You’ll also be preparing more shoulder strength and core since they will be the major muscle groups working to get you to hold a free-standing handstand.

Strengthening exercises are not solely for strength as they will also help you increase your mobility mainly on your shoulders. Shoulder mobility is one of the main problem areas that hinder people from learning a good form of a handstand.  

👉Advanced 45-Minute sample workout

If you’re already an advanced athlete, you are expected to already have a good level of core and shoulder strength. Well, your whole body should already be strong and well-balanced at this point.

So the focus of your workout will be on strengthening key areas and common weak links in a handstand.

Common weak links mostly include shoulder mobility issues that hinders you from opening your shoulders. Open shoulders let you stack your full body in a straight line.

Lying shrugs is a good example. Don’t underestimate this exercise. It looks so easy, but if done correctly, it’s still a humbling exercise. 

Core strength is another area that needs to be addressed.

No, sit-ups won’t help you that much. Handstand needs a transferable strengthening exercise that mimics the position when you are in a handstand. A good example of this is a hollow body hold.

Train your weak links and you will soon hold your handstand. 


Ready-made workouts are not the best


Just before you jump straight into this workout and expect some gains, you need to know that these types of workouts are not ideal to progress in calisthenics.

At first glance, the workouts seem promising. It’s divided into levels in which you can categorize yourself into.

But these questions and realizations will come into mind especially once you got to try the actual workout:

  • How can you really tell if you’re already an intermediate, advanced athlete or still a beginner?
  • The difference in difficulty from each level is too drastic.
  • Some exercises are too easy or too difficult for you.
  • There are lagging body parts that I need to address.
  • The whole workout makes me progress too fast or too slow.

With these realizations in mind, you might end up demotivated, uninspired and ultimately quit your training. 

Such training programs also post a higher risk of injuries due to the sudden jumps of difficulty and inability to address weaknesses.  



🔓🔑What you actually need are 

personalized workouts similar to what

The Movement Athlete Academy

provides 💪💪💪

Powered by a powerful Artificial Intelligence, The Movement Athlete Academy app creates a program that is perfect just for you.

Personalized workouts are the exact opposite of the ready-made workouts.

First, since personalization is specific to your needs, goals and current situation, an assessment will start your program. The assessment bases the structure of your program so you’ll have the right level exactly just for you in every aspect. 

Your new program isn’t set in stone. As it’s fully personalized, it will continue to adjust based on your current progress and ability to train that day. 

Let’s be realistic. There are just those days that we can’t perform like we want to because of other factors in our lives affecting our performance. The Movement Athlete app adjusts for you.

If you badly want to reach your handstand, train realistically. 

Train safely, effectively, efficiently and with purpose. All of these while keeping it fun.

If you want to learn handstand, train with The Movement Athlete.

REady to level up?

Join our life-changing community and start getting lean, strong and mobile while unlocking and mastering over 100 new gymnastics & calisthenics skills.