---
title: "Calisthenics Training to Master Your Body & Build Functional Strength - mytribe"
description: "Unlock your potential with Calisthenics Training in Bangalore. Our bodyweight strength training focuses on functional fitness and skill development for all levels, from beginners to advanced. Build a resilient body and prevent injuries. Join Cali OG today!"
canonical: https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training
last_updated: 2025-09-12
---

# Calisthenics & Bodyweight Strength Training in Bengaluru

By [Cali OG](https://mytribe.in/cali-og) · I help you build real strength and mobility for daily life using calisthenics, bodyweight exercises, and old-school tools like rings and mudgars, with a focus on injury prevention and step-by-step progressions for advanced moves.

## Locations

Training at studio in 1st Block Koramangala

### Visit at

- Studio at 1st Block Koramangala, Bengaluru (Located near HSR Layout, Agara Lake, BTM Layout, Nexus Mall, Silk Board Junction, Bellandur)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Foundational Assessment & Drop-in

Single-day access or 30-minute mobility screening to evaluate strength baselines and experience the raw warehouse atmosphere.

Typically ₹0-800 Per Session (estimate)

#### Assessment Protocol
*   **Mobility Screen:** Evaluation of wrist flexibility, shoulder range of motion, and squat mechanics.
*   **Strength Test:** Max rep testing for fundamental movements like Push-ups, Pull-ups, and Plank holds.
*   **Consultation:** 1-on-1 discussion with a coach to set realistic progression timelines.

#### The Drop-in Experience
*   **Class Entry:** Participation in a live batch to gauge the coaching style and intensity.
*   **Facility Usage:** Usage of bars, climbing ropes, and obstacle elements under supervision.
*   **Environment Check:** Firsthand experience of the industrial, non-AC setup to ensure it fits your preferences.

### Monthly Street Access Pass

Flexible 30-day pass offering full access to daily semi-personal coaching batches and equipment without the quarterly commitment.

Typically ₹6,000-7,500 Per Month (estimate)

#### Training Schedule
*   **Duration:** 30 Days flexible access.
*   **Schedule:** Monday to Friday guided sessions plus Saturday Open Gym.
*   **Format:** Integrated into the standard semi-personal batches with long-term members.
*   **Suitability:** Ideal for travelers or those testing the Calisthenics lifestyle before a long-term commitment.

#### Skill Focus
*   **Foundations:** Emphasis on mastering basics like Push-ups, Pull-ups, and Dips form before advancing to elite skills.
*   **Conditioning:** High-intensity circuit training designed to build initial endurance and work capacity.

#### Amenities
*   **Access:** Full entry to the warehouse facility including the Ninja Warrior course during supervised hours.
*   **Exclusions:** Does not include membership freeze options or pause features.

### Quarterly Ultimate Membership

Flagship 3-month plan with 5 days/week semi-personal coaching, open gym access on Saturdays, and specialized ninja warrior course usage.

Typically ₹15-18K Per Quarter (estimate)

#### Core Training & Access
*   **Duration:** 3 Months (Quarterly Cycle).
*   **Frequency:** Monday to Friday guided coaching plus Saturday Open Gym (07:00 to 16:00).
*   **Format:** Semi-Personal Guided Training where coaches provide individual form correction within a small group setting.
*   **Disciplines:** Calisthenics skills (Muscle-ups, Handstands, Planche), Animal Flow mobility, and S&C weight blending.

#### Facility Specs
*   **Setup:** Industrial warehouse workspace with natural ventilation and high-velocity fans (No AC).
*   **Equipment:** Professional steel Calisthenics Rigs, wooden gymnastic rings for superior grip, and obstacle courses (Spider Climb, Rope Climb, Dry Ice Wall).
*   **Flooring:** High-density rubber mats optimized for barefoot training and impact absorption.

#### Community & Value
*   **Batch Slots:** Fixed morning or evening slot selection to guarantee coach-to-student ratio.
*   **Add-ons:** Access to internal community circles for accountability and specific injury prevention protocols in warm-ups.

## About Calisthenics & Bodyweight Strength Training

### What We Do

I run Cali OG, straight out of Namma Bengaluru. Calisthenics is all about lifting yourself, not just weights. If you’re looking for real strength, not just bulking up, you’re in the right place. We keep it street, keep it humble - no ego, just growth.

### Strength Over Looks

- I focus on functional strength for daily life, not just aesthetics.
- Sessions mix full-body moves and conditioning, using rings, mudgars (Indian clubs), and classic street workout Bangalore style.
- You’ll get stronger and more resilient, with power that isn’t just for show.

### Beginners Welcome

- Desk job? Zero fitness? No scene, macha.
- I start you on basics like push-ups, hangs, and home calisthenics routines.
- The idea is to fix stiffness and imbalances first, so your base is solid.

### The Grind

- Fast, intense 30-minute circuits build endurance and strength.
- I blend old-school tools with new-school science.
- Progressive overload means you’ll keep getting stronger, with moves like weighted pull-ups and dips.

### Unlock Superpowers

- Learn handstands, muscle-ups (bar & rings), levers, pistol squats, and more.
- Clear step-by-step progressions - no shortcuts, no kipping.

### Built for Longevity

- Injury prevention is serious here.
- Joint and tendon conditioning is part of every session, using slow reps and isometric holds.
- Mobility work is baked in, so you stay loose and pain-free.

I’m all about making you strong for life, not just for the ‘gram.

## Highlights

Browse through Cali OG's best work.

### [Featured](https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training/featured)

- [Video: This is Cali OG. We're a street-inspired fitness space in Namma Bengaluru where everything is functional. We mix calisthenics, climbing, parkour, and more to build real-world strength. We keep it street.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16e7c2b0-8983-4904-9238-ea21e75da76c)
- [Video: This is how we build serious strength. Here's a look at the briefing for our weighted pull-up endurance challenge. We focus on perfect form, dead stop reps, and pushing your limits safely. No kipping, no shortcuts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04f1284a-91be-4284-abc9-860a0936d370)
- [Video: Our philosophy is simple: strength over aesthetics. We use tools like the traditional Indian mudgar to build functional power and resilience that you can use in your daily life, not just for show.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a0c7ece-332e-48f2-a37e-33c33b618620)
- [Video: Here's what we stand for at Cali OG. We focus on rebuilding your foundations, making every movement functional, offering varied training, and bringing out the inner child in you. It's about making fitness effective, educational, and fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e118df13-8cd4-4510-854c-7e5d3775a6d0)
- [Video: Think you can't do a back lever? Think again. I break down advanced skills like this into clear, step-by-step progressions. If you can do the basics, you can unlock your superpowers with us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25f5790f-ede7-432b-bf84-22488a59cb7c)
- [Video: A gym is more than just equipment and programming. We believe the most successful gyms are built on community. Here, we focus on creating a supportive environment where everyone feels like they belong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84f0c11c-f6b7-404e-8c32-5f1a9b4b32c9)
- [Video: Training hard is important, but training for life is the real goal. I explain how isometric holds are crucial for joint and tendon health, helping you build a body that's resilient and pain-free for the long run.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/099ae34b-29e2-48b8-8d1d-b1aa5ff8c634)
- [Video: Who said leg day can't be fun? Here's a look at an explosive, bodyweight-only leg workout you can do anywhere. We bring the energy and show you how to get strong without needing a single weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/647d841e-a22e-4b7d-8f34-e0f1afd3afc3)

### [Unlock Your Strength: Calisthenics Skills](https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training/unlock-your-strength-calisthenics-skills)

- [Video: Think you've mastered the pull-up? Adding weight is a game-changer for building next-level strength. I'll show you the right way to approach weighted pull-ups, from prerequisites to proper form and programming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b834213b-0a96-4662-898d-1a122eb1b0c6)
- [Video: Build bulletproof shoulders with these pull-up variations. I demonstrate mixed-grip, archer, and grip-switching pull-ups to improve rotational strength, fix imbalances, and enhance scapular control for advanced calisthenics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e629b08-3a94-4eb4-9df0-9738bda20f85)
- [Video: Consistency is everything in calisthenics. This is your reminder to stick to the game, even when progress feels slow. The strength you build rep by rep is what leads to unlocking major skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/935a463f-00cd-4aee-8094-f0af6b753d8b)
- [Video: Bodyweight training is more than just yoga. Watch one of our strong members demonstrate what real calisthenics strength looks like, from clean pull-ups to solid push-ups. This is what we build here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad6ddf45-47a0-4069-9505-5f22bac90633)
- [Video: Here's the number one tip for acing your pull-ups: get a strong bestie. Partner-assisted reps are a great way to build strength and get over the bar, all while having fun with the community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6321242-8a3f-4aa6-80fe-88deb93f98bc)
- [Video: Here's my take on the ring muscle-up, calisthenics style. I demonstrate how to do it with a false grip and strict form, no kipping or swinging. It's all about control and raw strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b50008f-be6c-4abf-8eba-a357a0c88daa)
- [Video: What's harder, ring pull-ups or bar pull-ups? I break down the mechanics. Rings offer a better pulling angle but demand more stability, which is why they can feel both easier and harder depending on your weaknesses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d72039e8-4cf6-49f3-a6c9-24944d345636)
- [Video: Life is too short not to learn a muscle-up. We're spreading this important message across Bengaluru. It's an iconic skill that represents a huge milestone in any calisthenics journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8eaa4d5c-c31c-4e4a-bfe9-7604ea9d4b0f)
- [Video: Here’s how I teach the front lever to anyone, step-by-step. We start with foundational strength like weighted pull-ups and progress through scalp raises and negatives to unlock the full movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b51c6e2-bfc6-4f40-b488-b5693cd72dc8)
- [Video: Want to increase your reps on front lever pulls? Our static champ Ajay breaks down the technique, explaining how to use regressions like bands and how to structure your sets and reps using RPE to build endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2306bb0-08ce-4de2-ae33-c04d10b84dff)
- [Video: What does a rest day look like for a calisthenics static specialist? It's complicated. Even on off days, the work continues with light holds and active recovery to maintain that elite level of control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d00ec2b-4b9d-430d-b132-4c86ecc55122)
- [Video: This is Episode 1 of my ultimate guide to the planche. I cover the essential prerequisites and the first phase of drills, including planche leans and knee drives, to build your straight-arm strength and scapular awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79535b4d-91a9-41a6-8409-7135bd081129)
- [Video: A quick look at a handstand push-up progression on parallettes. This is what mastering bodyweight control looks like, moving from foundational holds to dynamic strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f9d930b-aeab-4055-b9a3-c544a3a1f05d)
- [Video: If your handstand is looking a little banana-shaped, these drills are for you. I demonstrate chest-to-wall tuck raises, pelvic tilts, and hanging hollows to build the core strength and alignment for a straight handstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc47eec2-2ce8-4a1c-9f05-e196d054a33e)
- [Video: Here are three beginner-friendly calisthenics skills that are for everyone, not just for girls. I show you how to approach the crow pose, candlestick, and skin the cat to start your journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e310048-0f06-4076-a1ff-8e6024fd96d3)
- [Video: Meet the Bengaluru calisthenics scene. Here's a spotlight on Ajay, India's static champ, showcasing the incredible talent and dedication we have right here in our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a50fae09-075f-4997-b573-9c8eb3025428)
- [Video: Unlocking a new skill is an awesome feeling. Watch one of our members unlock the kip-up in just 18 minutes during a freestyle session. It's a cool-looking, entry-level skill that's all about timing and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41833343-6eac-47f2-8823-a551d62134ef)
- [Video: Calisthenics isn't confined to the gym. Here I am holding a back lever on a mountain ledge. It's about building strength you can take anywhere and finding peace and focus through movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58f9f4c2-cb14-4f20-b885-a3e4c432873e)
- [Video: Just a glimpse of the after-party showcase from our OG Bar Wars event. Our athletes showing off their hard-earned skills and celebrating the grind together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b283e376-cf40-4287-b81e-396af41b151c)
- [Video: More action from the Bar Wars after-party. You can see the high-level skills on display, from back lever pull-ups to other static holds, all fueled by the energy of the crowd.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0c9bc9c-5a1b-4e28-9ecb-def3ead629d4)
- [Video: What's your static goal for 2025? Here are some of our members working on their goals, from back levers on rings to planche holds. It's all about setting a target and putting in the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bea7f94c-48e0-4e14-bd13-3ae3de23bd47)
- [Video: Lu raises are a game-changer for taking your calisthenics skills to the next level. I explain how this move strengthens the small stabilizer muscles around the shoulder to reduce injury risk in moves like the planche and handstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d05ebec-d14e-4fd8-b43b-de5c1c356613)

### [Build Real-World Power: Strength & Conditioning](https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training/build-real-world-power-strength-conditioning)

- [Video: If you're a runner, the explosive hex bar deadlift is a staple for building power. I coach one of our members through the proper setup and execution, focusing on explosive speed to improve running performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48832e37-5fe2-4f95-9b97-331fda336357)
- [Video: When you don't feel like working out, remember this. Every small step forward, like these weighted kettlebell carries, brings you closer to your goals. Just keep showing up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/084c7fdc-f3a2-4323-a83a-ff5ffe584948)
- [Video: Here's a look at a full-body strength and conditioning workout programmed by one of our top coaches. It's a test of strength and endurance, designed to make you a more capable human.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90553027-6c6b-4a72-9738-84632c45027d)
- [Video: Glimpses of the winter arc at Cali OG. This is the time for building our base strength with weighted pull-ups and other heavy lifts, getting stronger for the skills we'll unlock later.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a10e5dc1-0be5-4105-b071-f4b2e776508d)
- [Video: Movement training is the foundation of everything we do. We use a variety of tools and methods to improve the quality of your movement patterns, making you more efficient and injury-proof.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ad2772e-ec90-4e13-94a2-6cbf0f397752)
- [Video: Only have 30 minutes? No excuses. I show you a quick and effective bodyweight circuit you can do anywhere, including high planks, side kick-throughs, and explosive lunges to get a full-body workout in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec50b971-63cf-4f45-9978-bdd585295767)
- [Video: The Lord Hanuman workout is a test of pure endurance. We take on 108 reps of Dands, 108 squat halos with the mace, and 108 pull-ups to honor the strength and devotion of Hanuman.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5af7b35-19ce-4bdb-acb9-74f141cec26d)
- [Video: This is The OG Program. It's not about looking good, it's about being strong. This montage captures the raw energy and effort our community puts in every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2824d7be-150c-47e5-bc1a-74169338d3a3)
- [Video: A high-intensity glimpse into The OG Program. The fast cuts and intense coaching cues like "Pull, pull, pull!" show the kind of energy and drive we bring to every session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09376931-8022-4aae-b0db-4ba3f2eb082a)
- [Video: More from The OG Program. It's about pushing your limits, whether it's with clap push-ups or chin-ups, and challenging yourself to beat your best time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/266e90b3-3f1d-4294-a4af-bf2ae473c4fe)
- [Video: A behind-the-scenes look at the aftermath of a tough workout from The OG Program. You can hear our members discussing their reps and pushing each other, showing the camaraderie and grit of our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1fe6ab4-506a-41ae-b33b-8a1566f1f922)
- ![A snapshot of the blackboard detailing one of our "I Love My Gym Bro" partner workouts. This gives you an idea of the high-volume, challenging circuits we program to build endurance and mental toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c94feb6d-fec9-4012-a77d-7eb44b6519b7)

### [Train for Life: Mobility & Injury Prevention](https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training/train-for-life-mobility-injury-prevention)

- [Video: Here's how to avoid the four most common injuries in calisthenics: wrist, elbow, and shoulder pain. I demonstrate essential warm-up drills and explain why overtraining is your biggest enemy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8c78052-f3e3-4e90-a331-5db0f95be510)
- [Video: Rehab shouldn't only happen after an injury; it should be part of your training. Proactive rehab prevents injuries, enhances performance, and ensures you can keep training for years to come.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48a98973-af62-4320-bb14-d37216d0b4be)
- ![Your muscles grow fast, but your tendons grow slow. This is why you can't neglect tendon training. Pushing for skills without preparing your connective tissue is a recipe for elbow pain, wrist aches, and other injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c19b9ac-94ee-4a61-bcc9-11a19ac3b0ba)
- ![Tendons are your internal shock absorbers. Their growth relies on collagen synthesis, which requires a different training stimulus than muscle growth. Let's break down the science.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bf334b6-33b9-49cd-9bb9-33ef189d1232)
- ![Did you know tendons and ligaments can grow? A study on soccer players showed ACL thickness increased with training stress. The same principle of micro-tears and collagen rebuilding applies to calisthenics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34d11b07-25e4-4f15-af17-3562693d453a)
- ![Here are three bodyweight tools for tendon training. Start with isometric holds, progress to slow eccentrics with heavy load, and build up to full tension reps. This combination creates resilient tendons.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9a20471-cf2e-487a-ac50-63312f84e376)
- ![Don't let weak joints hold you back from your goals. Swipe to learn how to bulletproof your body with calisthenics tendon training, a foundational part of our program.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32cfee94-ddf4-4db5-845f-eabab9cf3c0a)
- ![You're training for muscle, but are your tendons ready? It's a critical question every athlete needs to ask. We focus on preparing your entire system for the load, not just the muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca761c32-a34b-4da0-b287-b5ae75efef68)
- [Video: The Copenhagen plank is an excellent exercise for runners. It strengthens the adductor muscles of your inner thigh and core, helping to prevent groin injuries and improve stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e9d0d16-0a9b-4f3e-9ee2-3c44c2fb7cf6)
- [Video: Nordic hamstring curls are a must-do for runners. This exercise focuses on eccentric hamstring strength, which is crucial for improving power, preventing injuries, and developing a more efficient stride.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8dd7847-be83-4a94-a1ce-1e1b5767b3c4)
- [Video: Dealing with runner's knee? This pain is common, but preventable. I demonstrate stability exercises that strengthen the joints, improve balance, and build explosive power to protect your knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8f865ad-6bee-43a2-a64b-71e23afadca6)
- [Video: Have a knee injury but still want to train? Don't just skip leg day. I show you essential rehab movements like heel-elevated hip drives and Spanish squats to rebuild strength safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f56e6d6-5b68-4686-99b6-acc8985d30d5)
- ![This is a key hip flexor mobility routine for runners. Strong, mobile hip flexors are essential for an efficient running stride and can help prevent injuries caused by muscle imbalances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fa78849-934b-43f8-ac4f-a66ebc08058d)
- ![Another look at our hip flexor mobility routine. Performing drills like these fire hydrants helps to open up the hips, which is crucial for runners and anyone who sits for long periods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbdad20f-c300-4647-9052-3cef49b8c9a3)
- ![A visual guide to our hip flexor mobility routine for runners. This is a fundamental part of our training to ensure athletes move well and stay injury-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d54202e9-f385-496a-804b-53f2939bc2c0)
- ![A Cossack squat in progress, part of our hip mobility routine. This movement improves flexibility in the hips, groin, and hamstrings, which is vital for both athletic performance and daily movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb3999ab-6221-4a92-9631-7ef8946fc2a7)
- [Video: A look into our Friday mobility session. I guide the class through a series of movements like slow Cossacks and SOTT presses to improve hip mobility, squat depth, and overall flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22fff4cb-e530-4bb6-923d-1dbbf54eed4b)
- [Video: More from our Friday mobility session. The focus is on controlled movements and deep stretches to undo the stiffness from a week of training and sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35262eb3-a907-4ceb-8cc5-e0a4b477c785)
- [Video: Our mobility sessions are a group effort. Here you can see our members working together on drills like fire hydrants and deeper squat extensions, guided by our coaches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7691ffca-f489-4f29-82ad-5ad01e312b9e)
- [Video: A close-up of the slow Cossack squat from our mobility class. This drill is basically a pistol squat without the full squat, teaching control and balance through a wide range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93de37d0-7560-4d05-8313-073db49618c6)
- [Video: A black and white look at our Friday mobility lessons. As the quote says, "As we move less, our joints and muscles do as they are told," so we make sure to keep them moving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3c36471-d34d-469c-a3aa-dcbcab21120c)
- [Video: Another angle from our mobility session, showing the focus and dedication of our members as they work on improving their fundamental movement patterns.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0b92c7e-14d7-4f07-9526-2c191b3b2b90)
- [Video: The fire hydrant drill is a staple in our mobility work. It targets the hip abductors and external rotators, crucial muscles for stability and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de5437d1-1cb5-4100-a221-7fe67e8c5146)
- ![A demonstration of a side-lying windmill, one of the key thoracic opener moves we teach. This is excellent for improving posture and releasing tension in the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4aed3d6c-dce3-468b-b492-c2e189990c9c)
- ![The child's pose single-arm bent extension is another great thoracic opener. It helps to stretch the lats and shoulders while rotating the upper spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ad1af2f-59c5-44e4-ab95-aa1db5485364)
- ![Here's a look at the child's pose with a focus on thoracic rotation. This helps to undo the rounded posture many of us develop from sitting at desks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e04d17f-11a8-4d29-a4c1-d6c11a9c2869)
- ![The tabletop swing is a dynamic thoracic opener that improves shoulder mobility and strengthens the posterior chain. It's a great way to get your posture right.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b17f595d-7d66-4a64-8138-8e885e37448f)
- ![A demonstration of the camel pose rotation, an advanced thoracic opener. This move combines a backbend with rotation to deeply stretch the chest, shoulders, and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6113ec1-efb7-46d1-9162-8c7a42ddfd2b)
- ![The full wheel pose, or upward bow, is an excellent thoracic opener that requires significant flexibility and strength. This is what we work towards in our mobility sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f278820f-8143-4aa8-8f24-034a4dec1cf8)
- [Video: Got rounded shoulders or poor posture? A partner-assisted thoracic stretch like this one can help release tension in the spine, shoulders, and pecs, improving your overhead mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fe1a1a1-24e6-4e7b-b488-9f62df7f5323)
- [Video: If you suffer from lower back pain or a stiff lumbar area, these two movements can help. I demonstrate Turkish get-ups and other exercises to improve spinal health and hip mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28c08e7a-ac85-4bf9-9c09-66f66a8644ae)
- [Video: Unlocking the middle split requires consistent work. Here are some drills, including sumo good mornings and pancake stretches, that we use to improve flexibility for this advanced skill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ce18954-368f-4aca-a7cb-b8c6b3ffa8ae)
- [Video: When the yoginis hijack Cali OG. Here you see our members practicing Astavakrasana (eight-angle pose), which improves core strength, stretches the lower body, and enhances focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2546f05c-d3bf-4b58-8113-f0f5e8c0b348)
- [Video: Diaphragmatic breathing is the foundation of functional fitness. We use simple drills, like balancing a balloon on your nose while breathing, to teach proper core engagement and stress reduction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0bff204-1a92-4dcc-8aab-fccf6a4ff9b8)
- [Video: An ice bath is a powerful tool for recovery. It helps reduce muscle soreness, boosts your mood through endorphin release, and builds serious mental toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd468922-7066-4674-b162-529c53bc6b3e)
- [Video: The "kiss the floor" challenge is a fun test of mobility and flexibility. It requires a combination of hip, spine, and shoulder mobility to complete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87d94b66-7151-442d-b2a7-1b57385b46e4)

### [Start Your Journey: Beginner & Foundation Training](https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training/start-your-journey-beginner-foundation-training)

- [Video: If you have a sedentary lifestyle and no time for the gym, here are five things you can do at home. Start with Surya Namaskar, go for a run, practice basic push-ups, and get a pull-up bar for hangs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e21c4e83-31f6-4275-8557-176fdd6f0a36)
- [Video: Here is a calisthenics lower body workout you can do at home. I guide you through beginner to intermediate exercises like toe squats, curtsy lunges, and assisted pistol squats to build leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f881f95b-455f-4549-9c6b-e652de32cc6a)
- [Video: Is Cali OG only for athletes? Absolutely not. If you have no sports background but run every day, you should start with plyometrics to build resilience in your joints and connective tissues. We teach you how.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72ecf971-a723-403c-8ae8-0b0b62c9a0d9)
- [Video: Modern life encourages sedentary behavior, which leads to poor posture and stiffness. We focus on rebuilding your foundational movements, like a proper deep squat, to counteract this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc5af9ce-9e1c-48db-9e16-f85ae0a600de)
- ![Why can a 6-year-old do a pull-up while most adults struggle? It comes down to neuromuscular connection, relative strength, and a lifestyle of play. We help you rediscover that ability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24e71cc7-1912-41b1-b213-a089cce495d2)
- ![Kids have a stronger brain-body connection. Their developing neuromuscular system allows them to learn faster just by watching and trying, which is a huge advantage in calisthenics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d23112c-be73-4769-a177-9eeb73e4a7fb)
- ![Kids move without fear or ego. They fall, try again, and build strength through play. We try to bring that same spirit of fearless movement into our adult training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4f524a4-d90f-40a7-a678-c08bf38e02cb)
- ![A key reason kids are strong for their size is relative strength. Pulling up a 20kg body is much easier than a 70kg one. They also naturally climb, hang, and move more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea29d296-6ef5-4cd1-9fa7-743d490b242c)
- ![Adults often suffer from lifestyle damage. Years of desk jobs and inactivity reduce pulling ability, mobility, and core strength. We work on reversing that damage from day one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d74954e-4c77-44d9-8145-2a13e5b6418d)
- [Video: It's never too early to start. Watch this little one practicing her dips on the parallettes. We believe in building a foundation of strength and movement from a young age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24301588-96a3-479a-b8e7-b385834b8d90)
- [Video: More reasons why starting calisthenics early is beneficial. It develops muscle memory, boosts confidence, and promotes all-around physical development in a fun and engaging way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80f7ce11-4679-4534-868f-c60438694dfc)
- [Video: Cali genetics in the making. This video captures the pure joy and natural strength of kids playing and moving in the gym. This is what building a healthy foundation for life looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaed75af-287a-4f17-b78f-1b888a437f3e)

### [The Cali OG Community & Vibe](https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training/the-cali-og-community-vibe)

- [Video: Salud, mi familia. At Cali OG, we believe fitness is a key part of a healthy life, and we treat everyone like family. This is our community, our vibe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6f35df4-2ba3-47ba-bba5-c5f62d9a7024)
- [Video: We build community, not just members. This is what it's all about: earning your place, supporting each other, and celebrating milestones together, like getting your first pull-up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dca0a1d8-8ca9-4761-a278-a79d747079d8)
- [Video: Why is Cali OG different from other gyms? Because it never gets boring. We offer a versatile program with a holistic approach, where fitness meets fun and function.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efb32216-7fc5-4419-ab16-a66fbbfe1645)
- [Video: Two things you can't just buy: a genuine smile and the STREET hoodie. You have to earn them both through hard work and dedication. This is a symbol of being part of our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f552f4c2-8ead-4075-8bbd-b2bef246ecfe)
- [Video: You don't just buy our Cali hoodie, you earn it. It's a reward for mastering a new skill and leveling up your game. It proves you're part of the grind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb82f220-7c0f-4f5d-b6a0-fda2a9bbce11)
- [Video: Another member unlocking her pull-up and earning her hoodie. This is a huge moment that represents dedication and the support of the entire community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe01c272-f454-4179-896f-262bcc36641d)
- [Video: Tag your gym buddy who drags you through a rough week. If I'm dying, you're dying with me. That's the kind of support we have here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0765b5c2-e253-44ce-a4f0-6d4e6b89b51e)
- [Video: Dinner dates are overrated, bench press dates are where it's at. Shout out to this strong couple pushing each other to get stronger together. That's what we call couple goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ebb256e-37db-4087-9663-0c9e8587f6a5)
- ![Love to every woman who prioritizes her own health while taking care of everything else. We have so much respect for the strong ladies in our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa73c7d3-e8cf-46ce-a930-9dea8af8ea2a)
- [Video: What's your dream for 2025? Our members share their goals, from doing a no-banded pull-up to just being fit. It's all about setting goals and chasing them together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ac65a88-5605-4d6a-8367-e319e335d116)
- [Video: Just a random dump of moments from around the gym. From kids playing with the gym dog to members working on their mobility, this is the daily life at Cali OG.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a265f73-4388-4b9e-ab8c-c43dfff78e2c)
- [Video: A glimpse of our inclusive community. Here's one of our members, a proud mom, getting her hangs in and sharing a laugh. Age and background don't matter here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b489f68-4045-4cd7-9380-2f1b121a8ebe)
- [Video: More moments from the Cali OG community. The smiles, the high-fives, and the shared struggle are what make this place special.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7ed6ed7-0d41-42bb-9300-5df8e3f116dc)
- [Video: A carousel dump showing the diversity of our community. Kids, adults, beginners, and advanced athletes all training and growing together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dca21db2-8838-4d24-8e28-2ac7dcedee57)
- [Video: A look back at our military-themed training days. We love to mix things up and keep the workouts fun, challenging, and a little bit crazy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f02715eb-ada6-4cfa-a714-32505f4f4e16)
- [Video: What's up Bengaluru? Ready to get baptized by father Aslam? Just another day of intense, fun, and slightly crazy training at Cali OG.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e31c5b4-5a3d-4afc-86ad-934f924776f5)
- [Video: When the local "Don" wants to try calisthenics. We keep it street, and everyone is welcome to join the fun, even if they show up in character.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f23d850a-3aec-4274-822d-82eb6b1b7b39)
- [Video: A little behind-the-scenes fun. Wait for the result to see how we create some of our epic shots. It's all about teamwork and not taking ourselves too seriously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0293c18b-91ac-4319-ad1c-de1c92864f1d)
- [Video: A reminder: the more you train, the less time you have to spend with other people. Just a bit of gym humor for our dedicated members.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05e81d4a-b75d-4611-a009-d46ef6358696)
- [Video: Hey runners, I have a question for you. Between you and your money, who is running faster? A little joke to remind you that investing in your strength is always a good idea.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08d19afa-5d05-42af-b6b1-aa385f0bf1c7)
- [Video: That feeling when you get another 5-star review. We love our community, and it's awesome to know they love us back. Time for a celebratory handstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12ba0fc5-8dfd-44c7-a3e7-6b5d550119c8)
- [Video: The feeling when you say you'll be at the gym every day, but life happens. A funny and relatable meme for everyone who's trying their best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f287e40-0067-4548-9194-b2002c63d4f0)
- [Video: Getting a gym membership in India versus other countries. A humorous take on the questions we get, from discounts to lady coaches. It's a true story.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60682923-ff47-494c-812c-477d9c50359a)
- [Video: When your mom asks what you're doing at the gym and the coach has that look. A relatable meme for anyone who's ever had to explain their workout choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74d62517-44ad-476e-9c21-605c3518748f)
- [Video: Roses are red, violets are blue, but at our gym, there are no discounts for you. We believe in pure discipline and real results, not fake romance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ac34fae-2607-4c22-9010-6c8961c26ffa)
- [Video: Looking for bedroom exercises? We've got you covered with some functional moves to increase blood flow and strengthen key muscles. And yes, we have a sense of humor about it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93115ce8-6a0c-4b4e-b4fa-14c37d43fac1)
- [Video: POV: It's 2025, are you still doing boring chest/tri's and back/bi's splits? We're all about functional, full-body training here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94b2f2a2-8055-4bcb-aa7e-8ef07236860f)
- [Video: No disrespect to badminton, but if you're a corporate warrior looking for fat loss, it might not be the answer. Come to Cali OG and we'll show you what real functional fitness is.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a28596d2-11f0-4884-b58c-2e64d9c12b90)
- [Video: Have you ever noticed that gym fees feel expensive, but weekend parties don't? A little food for thought. Pay for your fitness today, or pay for illness tomorrow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/beac76f6-376b-4748-b687-ca8c267438b6)
- [Video: "I do calisthenics, why would I train legs?" A satirical take on a common myth. If you're not a competing athlete, you need to train your legs. Please.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d22376b4-68ed-459d-8f6c-b29d843d9ffe)
- [Video: Calisthenics versus mobility. A fun video showing the dynamic between a pure strength athlete and a mobility specialist. The truth is, you need both to succeed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d56fbacd-24c0-4a11-8803-3ee552a6806f)
- [Video: This watermelon bag won't make your life easier, but these three hip-opening drills will. A funny take on a viral product, with some actual useful advice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/defd44b2-de54-40f6-bb76-6c672bcc519e)

### [Bar Wars & Events](https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training/bar-wars-events)

- ![Announcing Bar Wars 2025. Mark your calendars for our annual calisthenics competition right here in Bengaluru. Categories, registration, and prize money details will be out soon.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c60003d1-8bba-4cdc-ac3d-6049fc15e5c1)
- [Video: That's right, Bengaluru, we're on again. Calisthenics Comp '25 is happening. Get ready for another epic showdown of strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef6e4961-7246-47aa-8f56-203dd15860ba)
- ![Here are the official categories for Bar Wars 2025. This competition is focused on intermediate-level endurance, designed to give local Bengaluru talent a platform to shine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60503b6d-0c23-4668-bb7f-53635341d160)
- [Video: The prep for Bar Wars 2025 is on. This is Bengaluru's premier calisthenics endurance competition. Registrations are open, so click the link and sign up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fecbbc8-5f33-42ec-ac67-b32413b9674a)
- ![Competition alert for The OG 300. This is a weighted strength and endurance challenge with limited spots. Do not sign up if you can't go all in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/119ee7b7-e148-43c1-b8e5-2b72553661e0)
- ![The men's standards for The OG 300 competition. This includes a 20ft rope climb, 50kg reverse lunges, 60cm box jumps, and 30lbs ball slams.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45466485-5443-4817-8e9a-b02edf60cce3)
- ![The movement standards for the barbell reverse lunges in The OG 300. The back knee must touch the ground, and the bar must stay on your back for all 50 reps per leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56484c97-6687-4ed1-af2f-992f5a5c7344)
- ![The standards for the ball slams in The OG 300. This requires 100 reps with a 24lbs ball for men and a 16lbs ball for women, with a full squat on each rep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/647fa879-8ae5-42db-86b9-11064df60567)
- ![A look at the full circuit for The OG 300. It's a brutal combination of barbell reverse lunges, rope climbs, ball slams, and box jumps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6a591f4-994d-4ce9-a4fd-1a20955d35c5)
- ![The official briefing for the Bar Wars Male Bodyweight Endurance category. This poster outlines the entire circuit, from pull-ups to clap push-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78a756d8-1e10-4ffb-ad84-ef445962e5cb)
- [Video: Here's the official briefing for the male bodyweight endurance circuit. We explain the rules: all sets must be unbroken, with a 10-second penalty for any broken set.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd39d805-6a9f-4b4d-947a-984ca79130fd)
- ![A detailed breakdown of the Male Endurance circuit for Bar Wars. It includes varied-grip pull-ups, dips, chin-ups, lunge-to-squat jumps, and clap push-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4afd9473-0e30-43d4-9e46-550a9a2ad2c9)
- [Video: A demonstration of a valid pull-up rep for Bar Wars. Your chin must go above the bar, with elbows locked out at the bottom. No kipping allowed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9455a297-b02f-48fe-a9b8-72fb0fa58bbd)
- [Video: Here's a demonstration of the first movement in the male endurance circuit: 15 pull-ups with close, shoulder-width, and wide grips, all unbroken.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5ed4168-a43e-48d1-8ea9-278f35746604)
- [Video: This is what an invalid pull-up rep looks like. Kipping and not locking out at the bottom are not allowed in our competitions. We hold our athletes to a high standard.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b817e1ab-6a90-4174-9d2f-e1618959a2a9)
- [Video: OG Bar Wars female routine. We're on a mission to find the strongest calisthenics girls in the city. Here's a look at the endurance challenge they'll be facing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e50a0fd1-a104-4d0f-bf92-c288b2097ac4)
- ![The full breakdown of the Female Endurance circuit for Bar Wars. This includes pull-ups, lunge-to-squat jumps, push-ups, dips, and P-bar L-raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/961e0412-9f46-4159-bd29-169dfb489c0a)
- [Video: The prep for the female endurance category is in full force. With just 24 days to go, our athletes are grinding hard to be ready for Bar Wars.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f574b9cf-0e4e-41b9-a89d-ccc4ba0244b5)
- [Video: The official briefing for the female bodyweight endurance push-ups. I demonstrate the proper form, with the chin touching the block and arms locking out on every rep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/576dacc1-9941-4faf-b842-36e6ed65c2a0)
- [Video: Here's the briefing for the lunge-to-jump-squat portion of the female endurance circuit. The knee must touch the ground on the lunge, and the hip must fully extend on the jump.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/925fadda-2c4d-4fde-80fd-58b7ec8c3336)
- [Video: A demonstration of the pull-up standard for the female endurance competition. It's all about a dead hang, chin over the bar, and no kipping.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f81dec73-98f8-45e1-a3ca-5c8ffe87ff84)
- [Video: A detailed briefing for the Male Weighted Endurance category at Bar Wars. I explain the standards for weighted muscle-ups, pistol squats, pull-ups, and dips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04f1284a-91be-4284-abc9-860a0936d370)
- [Video: A closer look at the weighted muscle-up standards for Bar Wars. I explain the rules on grip, swing, and what constitutes a valid, clean rep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44b94712-57c2-4a92-8229-f4d855b96fe0)
- [Video: The briefing for weighted pistol squats. I explain the standard for a full range of motion, ass-to-grass rep, and how points are scored.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b6c6a5a-8d69-4d4e-9a4b-1d385f66d147)
- ![The champs from our first OG Bar Wars. This is what it's all about: celebrating the hard work, dedication, and incredible strength of our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc7b6b2f-eadf-4109-9084-d37029442dbe)
- [Video: The after-party showcase from OG Bar Wars. Even after a grueling competition, our athletes are still ready to show off their skills and have some fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a382bcf-0204-4062-bb99-bc1735c691d3)
- [Video: A look at our handstand workshop, part of the Cali OG workshop series. We cover everything from stability tests to freestyle drills to help you master the handstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/671ad107-4f1d-484b-b93f-ef116b1ee8d5)
- [Video: We recently held a Handstand and Muscle-up workshop in collaboration with HYFIT. This is how we spread the love for calisthenics across the city.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67e37812-cac3-40d5-8db3-165e1d6d8365)
- [Video: A recap of our "Calisthenics with the Sisters" event, in collaboration with Philosophy in Sweat and Maverick & Farmer Coffee. A great day of training and community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ab34529-35e1-425a-8e27-7ca70a713b18)
- ![Cali OG got India's top hackers to do some push-ups at a Polkadot event. We love bringing fitness to unexpected places and communities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/900f2f6a-167e-4be7-91ce-d0851b085185)
- [Video: We're proud to partner with The Yoddha Race, the ultimate fitness challenge. Train with us at Cali OG to push your limits and become a Yoddha.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da709a56-2f37-4d8c-9725-3f85c34ef2bc)
- [Video: A look back at the OG Street Workout Championship 2023, where we had the honor of hosting calisthenics legend Andry Strong as our guest judge. A truly inspiring event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f594289b-0e38-49da-bf7a-35135314a0c2)

### [Fitness IQ: The Science Behind the Grind](https://mytribe.in/cali-og/calisthenics-bodyweight-strength-training/fitness-iq-the-science-behind-the-grind)

- [Video: Let's bust some plyometrics myths. You don't have to be an elite athlete to do them. When performed with proper progressions, plyos are for everyone and actually help build joint stability and resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11a212fb-9a44-438c-9b08-b4fd0d4bce4d)
- ![Myth: Lactic acid causes muscle soreness. Truth: It doesn't. You've been lied to, so let's fix that and understand what's really happening in your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f6e5ed4-8493-4366-ba7b-85c10a6b3556)
- ![During hard workouts, your body builds up lactate, not lactic acid. They are different. Let's look at what lactate really does.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e440ad66-678a-45cb-8d28-01a0ffbd87a1)
- ![Lactate is the hero, not the villain. It actually acts as a shield, buffering acid and protecting your muscles during intense exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/016d42bf-b630-4384-8ff4-48d5fd4e8d89)
- ![That burning sensation during a tough set? It's not lactate. Blame hydrogen ions. The deep muscle burn is from acidosis, not lactate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc7bae72-fd50-48db-a713-2a60101c1684)
- ![That soreness you feel days later? It's not lactate's fault. That's Delayed Onset Muscle Soreness (DOMS), and lactate is long gone by then.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c8ba6b5-f828-4910-9a79-d4579095c500)
- ![Lactate builds up fast but also returns to normal soon after training. Your levels drop back to normal just minutes after you stop, so no "draining" is needed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93866809-8b59-4332-afce-0812d9acb5cc)
- ![True or False: You burn more calories after a HIIT class than during it? Let's look at the science of the afterburn effect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/549adaca-6b42-4cae-8dc2-5f861bc3af7b)
- ![There's some science behind this one. Yes, there is an afterburn effect, and it's called EPOC, or Excess Post-Exercise Oxygen Consumption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8308111-8de8-40be-a342-f8367d59464a)
- ![So what is EPOC? After a high-intensity workout, your body uses more oxygen to recover, keeping your metabolism higher for up to 24 hours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2d1970a-f586-40ed-aaa5-7af418431f14)
- ![Intensity matters. During very intense bursts of exercise, your body can actually reach up to 170% of its max oxygen use, which contributes to a greater EPOC.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b310cb96-4619-4824-af63-38a1433ab24a)
- ![But here's the truth about EPOC. The extra calories you burn after your HIIT class are only about 5-15% more than what you burned during the workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36a7964d-096b-49ff-93b9-8a9a1cd80f23)
- ![Let's look at the real numbers. If you burn 500-600 calories in a HIIT class, you'll only burn about 25-90 extra calories in the next 24 hours from EPOC.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6f0d33f-7658-4297-930d-5422f663ff2d)
- ![Do muscles really stretch like rubber bands? What you're about to learn about the nervous system's role in flexibility might surprise you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3785bee3-68cc-42f3-a722-953e0c65eae1)
- ![The myth is that stretching makes muscles longer. We often imagine our muscles like rubber bands, but here's the truth about what's really happening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15420368-fb76-4b80-a36d-c23557000b6a)
- ![The reality is that muscles don't stretch much. The tendons are elastic, but the real boss controlling your flexibility is your nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67cb962b-aade-46ab-9e16-2a257bba6cdb)
- ![What really happens when you stretch is your brain allows the muscle to relax and reduce tension. It's not about pulling the muscle longer, it's about letting go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/581987e0-4f5d-494e-8afc-ba1717fc2468)
- ![Here's a simple test. Try touching your toes. Now squeeze your hands between your knees for 5 seconds, then try again. You'll notice you can go deeper.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a9dbca7-0d7c-467d-bacd-5a02cb07bc23)
- ![Why did that test work? It's not magic. You activated your adductors, which told your nervous system to inhibit the opposite muscle, your hamstrings. This is called reciprocal inhibition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17f7ce14-37fa-4c08-9922-781d580cf82e)
- ![Can you gain strength without gaining muscle size? Yes. It's not just about hypertrophy; it's about neurological adaptations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76ec2a12-0918-47a9-9e22-2e1bad50a6dc)
- ![Research has shown you can definitely get stronger without adding much size. This is because your nervous system gets more efficient at recruiting muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/130a14c7-aa7d-40d4-84fd-3efc967e2333)
- ![One powerful method for this is isometric training. These are static holds where the muscle contracts but doesn't change length, building strength through neurological efficiency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18734ac1-6b2f-4a53-bf8d-77ca184f640c)
- ![Here are some of my favorite isometric exercises, like the long lever hamstring bridge and static holds like planks, to build muscle endurance and control without adding bulk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c114e03-4395-4bbc-8010-2e89514885e8)
- ![Isometric training can significantly increase your strength without major muscle growth. This is perfect for runners, climbers, or anyone wanting strength without bulk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaf5e7ef-5a31-4b20-ab39-5717e3f60b4b)
- ![How long should you rest between intervals? The optimal time depends on your goals and the energy system you're training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a50b4942-22fd-4c3b-b18d-6e764085f098)
- ![This chart breaks down the recommended rest periods for different energy systems, from the short bursts of the ATP-PC system to long-duration aerobic work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da245536-251e-4e63-9f85-fbf11caae79e)
- ![The ATP-PC system fuels efforts of 5-10 seconds, like a max vertical jump. It requires a longer rest period of 30 seconds to 3 minutes to replenish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23aea3e5-f03a-46c7-a206-bf5025ff773e)
- ![The Anaerobic Glycolysis system fuels efforts of 10-90 seconds, like a 400m sprint. Rest allows the body to clear lactate and prevent fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df6994af-fb5a-4fd1-9eee-fc7c63d79b7f)
- ![Speed-Endurance training mixes anaerobic and aerobic systems, for efforts of 30 seconds to 3 minutes. Rest is key to balancing the systems and preventing lactate buildup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4461e5db-9da3-4726-8d28-1ef9fdfd9a98)
- ![The Aerobic system fuels long-duration efforts from 2 minutes to hours. Shorter rest periods here help maintain endurance while allowing for partial recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edfc5aa0-8bc9-427b-af67-6e5152cf76a6)
- [Video: What is zone training? I explain how our heart functions in different zones, just like levels in a video game, and why Zone 2 is so famous for fat burning and building endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cbac3ba-8990-43d0-9c69-e93f252cb1de)
- [Video: What's your zone training? Whether you're in Zone 2, 3, or 4, understanding your heart rate zones is key to training smart and achieving your specific goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/867f4890-dd9f-43d2-ba35-d20b87346c73)
- [Video: What is the relationship between longevity and VO2 max? A higher VO2 max is linked to a lower risk of death. I explain how to increase it through HIIT and Zone 2 training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95841b8c-24da-42e4-8b0d-63c121da4637)
- [Video: Is it important to track your calories? I break down the basics of calorie counting for muscle gain, explaining how to calculate your needs for carbs, protein, and fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f84db4d7-aa4f-46e0-bd01-a5f5e7597e42)
- [Video: Is creatine right for you? I explain what creatine is, who can benefit from it, and how to use it safely. The only real requirement is to stay hydrated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d726c2bf-13f6-4674-9f67-f0e8842f959f)
- ![Supplement #1: Creatine. It's the king of performance supplements, boosting muscle, strength, and even brain function. It's safe, well-researched, and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbe074e8-480a-4316-ba66-e02ee83d11ae)
- ![Supplement #2: Caffeine. This is the ultimate performance booster, increasing energy, alertness, and physical endurance. Just be mindful of the dose and timing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22364d11-e5f5-468d-9d31-8e46379f15ec)
- ![Supplement #3: Electrolytes. These are essential for hydration, muscle function, and preventing cramps. Sodium is key for pulling water into your cells.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b95de12d-f7c7-4287-ab05-dca37d5389ae)
- ![Supplement #4: Magnesium. This is a must-have for recovery and performance, supporting muscle and nerve health, improving sleep, and reducing stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5afc606-0205-4e05-b156-be455a8d2279)
- ![If you're not a professional athlete, stop training like one. More isn't always better. It's about consistency, recovery, and smart training that fits your lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4334472c-dad6-43ed-bc3a-a10ec7c5cd8e)
- !["But I have a race coming up." Elite athletes have spent years building up to their training loads. Trying to match their volume will just raise your risk of injury and burnout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9774bdd6-d970-4eb4-895b-7ed30af2db72)
- !["But I want to lose weight." Athletes train for performance, not aesthetics, and fuel accordingly. Training like an elite athlete in a calorie deficit is a ticket to burnout, not progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc697fd8-1327-454e-b507-5ad13048f96a)
- !["But I love training." I get it, but I also have a job and a body that needs recovery. Pros have the resources to support high-volume training; most of us don't.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91961f10-aca4-40fa-a1a8-2745652aba2a)
- ![Train at the level that makes sense for you. Better is better. Prioritize consistency, recovery, and proper fueling, and you'll make far more progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c08d5396-c287-48a7-b735-2b98136d05b3)
- [Video: Why is unilateral training important? Working one side of the body at a time fixes muscle imbalances, improves stability, and prevents injuries by strengthening each side individually.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8236ca96-36e4-41d4-8ac6-efdf6c600516)

## Meet your expert

[Cali OG](https://mytribe.in/cali-og)

### My story

Namaskara boys and girls! We’re Aslam and Muzzeta, started Cali OG to shake up the gym scene in Bengaluru. Not your usual place – we wanted real functional strength, not just boring sets. Our fam’s got everyone: newbies, aunties in salwar, Ajay Gujjar, all training together. Weekends? We train local kids, build confidence, keep it street. It’s 3 years of magic, parties, and Namma Bengaluru vibes. No run clubs, just real cubs. All love, always.

### My work

- **Our Playground**: We offer calisthenics training, Ninja Warrior course, parkour, and dry wall climbing. Superhero stuff, not regular gym.
- **The OG Program**: For all levels—even total beginners. We start with basics, focus on functional strength for beginners, and pain-free movement.
- **Form is King**: No cheating reps. We’re strict about form, so you build real strength and avoid injuries. Chin over the bar, always.
- **Community First, Compete Later**: Our BAR WARS calisthenics event lets Bengaluru’s intermediate folks shine. Coaches step back, everyone lifts each other up.

## More services from Cali OG

- [Workshops & Events](https://mytribe.in/cali-og/workshops-events) · ₹500-2,000 per participant per event (estimate)
- [Movement & Obstacle Course Training](https://mytribe.in/cali-og/movement-obstacle-course-training) · ₹400-1,000 per session (estimate)

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## Book

To book Cali OG, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Calisthenics%20%26%20Bodyweight%20Strength%20Training%20by%20Cali%20OG.)