Sude is 161 cm tall.

In October 2024.

“Calisthenics gives you a completely different body awareness. You learn to control your body better while pushing your limits. Training is a great balance to everyday life for me, and I love training with different athletes and being part of the calisthenics community.”

“My biggest goal is to enjoy the sport. Of course I also want to achieve certain skills like the full flag, the Swiss handstand, or more complex skill combinations. But fun and passion always come first for me.”

1) 10-minute dynamic warm-up
2) Skill combinations with focus on three selected skills
3) Basic exercises like push-ups, pull-ups, dips, and pike push-ups to build strength
4) Targeted core training, for example compression exercises

She studies law.

“I’d describe my diet as healthy and balanced, but I don’t forbid myself anything. I focus on balance: giving my body the nutrients it needs while also enjoying treats from time to time.”

“How can I start calisthenics?”
- Start with basics like pull-ups, (pike) push-ups, and dips. If they’re too hard, use resistance bands for support. Work on mobility, stretch regularly, and include compression exercises. Core tension is key - exercises like toes-to-bar, Russian twists, and sit-ups help. Good first skills are L-sit, elbow lever, frog pose, and crow pose.