Hotter track · 100 day challenge

Calisthenics 100: A 100 day calisthenics challenge

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Calisthenics 100 is a hundred days of bodyweight strength, starting from exactly where you are. Every day is a bodyweight session of 15 minutes or more, pushing, pulling, squatting and holding, growing to 25 over the weeks with easy days built in. On Day 1 you test your starting point, then you learn a warmup, groove the squat, find your push-up level and work on the forearm plank.

Daily workload: 3 daily goalsDaily core: Do today's session or recovery
Difficulty: Steady

Example: a sample day

Day 1: what a day looks like

Daily core Do Session A at your starting rungs Today's version of the daily core
Task 2 Learn the two good reps rule
Task 3 Start a simple training log

Need a lighter day? Can't fit it in today? Use a Rest Day: your streak is kept and the day waits for you.

Free preview

Preview the first 7 days

Every day has 3 goals: your daily core (the same every day), Task 2 and Task 3, each with a short why. Open a day to read all three.

- Daily core Today's version of the daily core
  Do Session A at your starting rungs
  After the warm up from the pack guide, do Session A: your current rung of the push up, squat, core and bridge ladders. Do 2 or 3 sets of 5 to 10 reps or 15 to 30 second holds, rest 60 to 90 seconds, and stop each set with about two good reps left. Today, pick the rung on each ladder where 8 slow reps feel comfortable and controlled. If unsure, start on the lower rung. Wall push ups and chair sit to stands are a strong start.
  Why: One planned session or recovery each day builds strength steadily while leaving your body time to adapt.
- Task 2
  Learn the two good reps rule
  Read the rule: end every set while you could still do about two more good reps. Good means the same shape as your first rep. Before today's session, write the rule in your log in your own words and how you will notice it, such as slower reps or a wobble.
  Why: Stopping with reps left keeps practice controlled and lets you train again soon without being worn out.
- Task 3
  Start a simple training log
  Use a notebook or notes app. Make four columns: date, move, rung, sets and reps. Fill in today's session and add one word for how it felt.
  Why: Your log is how you will decide when to move up a rung, so starting it on day one keeps every decision honest.
Take care: If you have not exercised in a while, start on the lowest rung of each ladder. Stop for pain, dizziness or feeling unwell.
- Daily core Today's version of the daily core
  Take an easy mobility day
  Spend 10 to 15 minutes moving gently: 6 slow cat cows, 8 hip circles each way, 8 ankle circles each way, 10 arm circles each way, then rest in child's pose or lying on your back for 1 minute. Add an easy walk if you like. Nothing should feel strained.
  Why: One planned session or recovery each day builds strength steadily while leaving your body time to adapt.
- Task 2
  Learn what a recovery day is for
  Read the guide section on mobility and lighter days. Write two lines in your log: what a recovery day includes and what it leaves out, such as no extra sets or tests. Then name the next day you plan for Session B.
  Why: Knowing why recovery days exist makes it easier to keep them easy.
- Task 3
  Write your recovery day check
  After today's mobility, write in your log how stiff you felt from 1 to 5 and which move eased it most.
  Why: A quick recovery note shows which moves help you feel ready for the next session.
- Daily core Today's version of the daily core
  Practice the wall push up shape
  After the warm up from the pack guide, practice the push up ladder at the wall. Do 4 sets of 3 slow wall push ups: hands at shoulder height, body in one line from head to heels, elbows angled slightly toward your sides. Rest a full minute between sets. This is practice, so finish feeling fresh, not tired.
  Why: One planned session or recovery each day builds strength steadily while leaving your body time to adapt.
- Task 2
  Learn the push up body line
  Read the cue: hands at shoulder height, body in one line from head to heels, elbows angled slightly toward your sides. Stand side on to a mirror or window and set that line once without moving. Write the three cues in your log.
  Why: A clear picture of the line makes every rung of the push up ladder feel familiar.
- Task 3
  Film or mirror one push up
  Watch one rep from the side. Check that your hips move with your shoulders instead of sagging or lifting.
  Why: One quick look shows you more about your line than any amount of guessing.
- Daily core Today's version of the daily core
  Do Session B and learn each shape
  After the warm up from the pack guide, do Session B: bridge rung, squat rung, side plank or hollow rung, then your hang rung on a purpose made fixed bar or floor W and Y lifts if you have no bar. Do 2 or 3 sets of 5 to 10 reps or 15 to 30 second holds per side, rest 60 to 90 seconds, and stop with about two good reps left. Today, keep every move on its first rung and focus on learning where your body should be. For the side plank, start on your knees.
  Why: One planned session or recovery each day builds strength steadily while leaving your body time to adapt.
- Task 2
  Learn the side plank on knees setup
  Read the setup: elbow under shoulder, knees bent and stacked, hips lifting into a straight line from head to knees. Lie on your side and set the position once without lifting, checking elbow and hip placement. Write the setup in your log.
  Why: Setting the position slowly first means your holds in the session start in the right place.
- Task 3
  Note which side feels different
  After the side plank, write which side felt steadier. No need to fix it today.
  Why: Small side to side differences are normal, and noting them helps you give both sides equal care.
Take care: Only hang from a bar that is purpose made, fixed in place and used as its instructions say. Never use a door frame or furniture.
- Daily core Today's version of the daily core
  Walk at an easy talking pace
  Walk for 10 to 20 minutes at a pace where you could hold a conversation. Indoors works too: march in place or walk around your home. Finish with a 30 second calf stretch per side, hands on a wall.
  Why: One planned session or recovery each day builds strength steadily while leaving your body time to adapt.
- Task 2
  Learn the talk test for easy days
  Read the cue: on recovery walks you should be able to speak in full sentences. If you cannot, slow down. Write the talk test in your log and use it on today's walk.
  Why: A simple talk test keeps recovery days easy enough to help you recover.
- Task 3
  Write your first week session plan
  In your log, write the days you plan for Session A, Session B and two skill practices this week, with a recovery day between A and B.
  Why: A plan written ahead makes it easier to keep your days.
- Daily core Today's version of the daily core
  Practice dead bug control
  After the warm up from the pack guide, practice the core ladder with dead bugs. Lie on your back, knees bent above hips, arms up. Do 4 sets of 3 slow reps per side, lowering one heel to tap the floor while your lower back stays gently against the floor. Rest a full minute between sets. This is practice, so finish feeling fresh, not tired.
  Why: One planned session or recovery each day builds strength steadily while leaving your body time to adapt.
- Task 2
  Learn the dead bug back position
  Lie on your back, knees bent above hips, arms up. Place one hand under your lower back and feel it press gently into the hand as you breathe out. Remove the hand and keep that contact. Write the cue lower back gently down in your own words.
  Why: Feeling the right back position first makes each dead bug rep safer and steadier.
- Task 3
  Write how your dead bugs went
  After practice, write in your log how many slow reps per side kept your lower back down, and one word for how it felt.
  Why: A short note shows when the dead bug is ready to progress.
- Daily core Today's version of the daily core
  Rest or take a short easy walk
  Lighter day. Rest, or walk at an easy talking pace for 10 to 15 minutes, indoors or out. Nothing should feel strained.
  Why: One planned session or recovery each day builds strength steadily while leaving your body time to adapt.
- Task 2
  Learn the two session rule
  Read How to progress in the pack guide. Write the two session rule in your log in one sentence: you move up a rung only after the current one felt controlled in every set across two sessions.
  Why: Knowing the rule now means every later rung change comes from your log, not the calendar.
- Task 3
  Review week one and plan next week
  Read this week's log. Note which rung felt easiest and which felt hardest, then write the days for Session A, Session B and two skill practices, with a recovery day between A and B.
  Why: A calm look back and a plan give you a clear starting point.

The other 93 days unlock when Calisthenics 100 is yours.

Join the waitlist now

The app launches December 15, 2026. Join the waitlist before then and the Early Adopter badge is yours. The group starts Day 1 on January 1, 2027, and you can start earlier if you like. Sign up after launch and Calisthenics 100 is ready when you are. Your first pack is on us.

How Calisthenics 100 works

What you do each day
3 goals a day. Your daily core, Do today's session or recovery, is the same every day. The other two are new each day: Task 2 builds the habit and Task 3 adds a different angle. Each one comes with a short why.
Time and effort
Most days fit around a normal day, all 3 goals together. Some days are lighter, and nothing needs to happen at a set time.
Difficulty and pace
Steady. Small daily steps that grow a little each week. Some days ask a bit more. Milestone badges at 10, 25, 50 and all 100 fully completed days mark how far you came.
Easier alternatives and rest days
Most goals have an easier alternative. “Choose an easier alternative” puts it in its place, and it counts the same as the original goal: the same square, streak and rewards. A rest day protects the streak on days life happens.
Pausing or switching
With another challenge going, you can pause this one any time. Resume later and you pick up on the same day you left. Remove it instead and your history stays: ticks, notes and photos. You always keep at least one challenge going. Up to 3 packs can be active at once, your main challenge included. Active and scheduled packs count; paused, finished and not started ones don't. You can own as many packs as you like and start them later.
What you own
Unlock Calisthenics 100 on its own ($9.99 or a free credit) and it's yours forever, to replay any time. All Access opens every pack while you're subscribed. Credits never expire, so use them when you're ready.

Pack guide

Warm up and easier versions

Start every session with this 5 minute warm up: march in place for 1 minute, 10 arm circles each way, 8 hip circles each way, 6 slow cat cows, 5 easy sit to stands from a non wheeled chair against a wall and 5 wall push ups. Every move has an easier version: drop one rung on its ladder, shorten the range, slow down or do one set. Choosing the easier version still completes the day. Stop for pain, dizziness or feeling unwell.

Skill ladders

Push up: wall, incline (hands on a stair or sturdy fixed counter), knees, full. Squat: sit to stand from a non wheeled chair against a wall, bodyweight squat, split squat with a hand on a wall, single leg sit to a stable box or that chair, hand on a wall. Core: dead bug, plank (knees, then toes), side plank (knees, then feet), hollow hold (tucked, then longer). Bridge: glute bridge, single leg bridge. Hang, only on a purpose made fixed bar used as instructed: supported hang, dead hang, scapular pulls. No bar: prone W and Y lifts.

Session A and Session B

Session A: push up rung, squat rung, dead bug or plank rung, bridge rung. Session B: bridge rung, squat rung, side plank or hollow rung, then hang rung or floor W and Y lifts. Do 2 or 3 sets of each: 5 to 10 reps, or 15 to 30 second holds, per side for one sided moves. Rest 60 to 90 seconds. End every set with about two good reps left. Finish with 2 minutes of easy walking or slow breathing. Never use a door frame, table or chair to pull on or dip from.

Skill practice, mobility and lighter days

Skill practice: after the warm up, spend 10 to 15 minutes on the ladder named for the day. Do 3 to 5 short sets of 2 to 4 crisp reps or 10 to 20 second holds, resting a full minute. It should leave you fresh. Mobility days are real recovery: 10 to 20 minutes of gentle stretches or easy walking at a talking pace. Every 7th day is lighter: a short walk or easy stretches and a look at your log.

How to progress

Move up one rung only when your current version has felt controlled for every set across two sessions, never because of the day number. Change one thing at a time: one more rep, one more set, or one rung up. When you try a new rung, do a few reps and finish the other sets on the old rung. Drop back a rung whenever form slips or a day feels heavy. No maximum tests, no personal bests, no sets to failure. Keep at least one recovery day between Session A and Session B.

Sources: American College of Sports Medicine, Resistance training guidelines update 2026 (opens in a new tab); NHS, Strength exercises (opens in a new tab); British Heart Foundation, Strength exercises you can do at home in ten minutes (opens in a new tab)

Earn 4 milestone badges

10, 25, 50 and all 100 fully completed days of Calisthenics 100: your first achievement, then bronze, silver and gold. Days finished late count too.

Calisthenics 100 0 of 4

Who it's for

Is Calisthenics 100 for you?

For beginners and returners who want to build bodyweight strength at home. Every move has an easier version, so nobody is behind. It isn't a medical program, so check with a doctor first if you have a health condition.

Climb each skill ladder only when you are ready.

What the 100 days cover

Pushing, pulling, squatting and holding
Progressions for every level
A five minute warmup
Squats, push-ups and planks
Testing your starting point

Price and credits

What it costs

This pack: $9.99 once. All 100 days. That pack, owned forever.
Free credit: Your first pack is on us: every new account gets one free specialty credit for any pack, and it never expires. Use it here and it costs nothing.
Hotter bundle: $29.99 once. Own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately.
All Access: $39.99 a year (7 days free, then $39.99/year unless canceled), or $4.99 a month with no free trial. Every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

Questions

Good to know

Is it beginner friendly?

Yes. Every move has an easier version, and Day 1 is simply testing your starting point, so you progress from wherever you are.

How long does it take each day?

The daily session is 15 minutes or more, growing to 25 over the weeks, with easy days built in.

Do I need equipment?

The first five days, a warmup, squats, push-ups and the forearm plank, need only your body and a bit of floor space.

What if something hurts?

Stop. Warm up, use the easier progression whenever you need it, and stop if you feel pain rather than effort. Check with a doctor first if you're pregnant, recovering from injury or managing a health condition.

How much does Calisthenics 100 cost?

Calisthenics 100 is $9.99 once: that pack, owned forever. Every new account also gets one free specialty credit, so you can unlock one pack like this one at no cost. The Hotter bundle is $29.99 once: own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately. All Access Yearly is $39.99 a year (7 days free, then $39.99/year unless canceled), or All Access Monthly is $4.99 a month: every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

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