• Author / Uploaded
• seregear

Citation preview

Intermediate Calisthenics Workout Routines – Full Body Guide WHOLE BODY WARM UP (A couple of rounds with around 10 reps each exercises)

1. 2. 3. 4. 5. 6. 7. 8. 9.

A few minutes of light jogging Walking knee pull Walking high kicks Hip mobility Squat to stand Arm circles (small/big forwards & backwards) Lunges with rotation Jumping jacks Some lighter push/pull basic moves

NO SPECIFIC GYM, typical pull up bar or training equipment available? USE ALTERNATIVES. Do the best you can with what you have!

Intermediate level (around 1-3 minutes rest between exercises):

BACK & BICEPS Pull ups

2-3 sets

10-15 reps

Chin ups (grip variation)

2-3 sets

10-15 reps

Back extensions or Reverse hyperextensions

2-3 sets

10-15 reps

Pike/shoulder push-ups

4-5 sets

8-15 reps

Reverse crucifix push up

4-5 sets

8-12 reps

Victorian cross or Inverted rows

4-5 sets

8-12 reps

SHOULDERS:

LEGS AND GLUTES: Jumping Squats

2-3 sets

8-12 reps

Hip thrust

3-5 sets

8-12 reps

Bulgarian split squats or assisted one leg variation

2-3 sets

6-10 reps

5 sets

10-15 reps

Dips

3-5 sets

10-12 reps

Staggered push-ups

3-5 sets

Decline push-ups

5 sets

8-14 reps each side 10-15 reps

Hanging knee raises Or Seated jackknives

3 sets

8-12 reps

Alternating/ crossing toe touches

3 sets

6-8 reps

Reverse crunches

3 sets

8-12 reps

Plank variation (knee to opposite elbow)

3-5 sets

6-8 reps

3-5 sets

6-10 reps

Calf raises on platform

CHEST & TRICEPS:

ABS & CORE:

Side plank raises

MORE CHALLENGING ROUTINE (around 30s-2 minutes rest)

BACK/BICEPS: Pull ups

3-5 sets

10-20 reps

Chin ups

3-5 sets

10-20 reps

Back extension (or Reverse hyperextensions)

3-5 sets

10-15 reps

(Optional) hanging curls / Head bangers

2-3 sets

8-12 reps

Handstand Push-up /wall assisted

5 sets

8-15 reps

Reverse crucifix push up / assisted Victorian cross Inverted rows with elbows high & out

4-5 sets

8-12 reps

4-5 sets

8-12 reps

Plyo Push-ups

2-3 sets

10-20 reps

Straight bar or standard dips

2-3 sets

10-20 reps

Alternating / side to side push-ups

3-5 sets

8-14 reps

Decline Push-ups

5 sets

10-15 reps

(Optional) Triceps extension push-ups

3-5 sets

8-12 reps

SHOULDERS

CHEST/TRICEPS

LEGS/GLUTES Jumping Squats (Plyo)

2-3 sets

8-12 reps

One leg / pistol squat

2-3 sets

6-10 reps

Hip thrust (one leg)

3-5 sets

8-12 reps

Calf raises on platform (one leg)

5 sets

10-15 reps

Hanging leg raises

3-5 sets

8-12 reps

Alternating / crossing toe touches

2-3 sets

6-10 reps

Reverse crunches

3 sets

8-12 reps

Plank variation (knee to opposite elbow)

3-5 sets

6-10 reps

Side plank raises

3-5 sets

8-12 reps

ABS/CORE

www.calisthenicsfit.com