advanced workout 1

Advanced workout for calisthenics skills, you will need a set of rings or pull up bar

Skills workout
Advanced Workout 1.PNG
Scroll down for exercise videos
***All exercises should be performed with good technique in mind, slow controlled reps are much better than mindlessly banging out reps, slow it down and concentrate on the muscles you are using***
Make sure to warm up before each workout (Link to warm up)
handstand balance, 10 mins
  1. Reach away from the ground.

  2. Look in between your thumbs through your eyebrows.

  3. Squeeze butt and tighten core to hold the hollow body position as much as possible.

  4. Squeeze legs together and point toes.

  • Now squeeze on the fingertips keeping points 1-4 locked in.

  • As soon as your heals leave the wall, release the pressure on the fingertips.

  • Repeat his process and try no put so much pressure on that you fall down to the floor.

  • As this becomes easy, next step is to balance.

  • So we put some pressure on the finger tips, when the heals leave the wall you leave the pressure off, before the heals touch the wall again put some pressure on the fingertip again, repeat this process to balance in the handstand.

  • If this is too difficult try the Beginner Handstand workout

  • if this is easy, try to balance without using the wall.

  • Kick up same as shown, do not touch the wall and try kick up into a balance position.

  • If you kick up and touch the wall come straight back down and try again.

Rest 2 minutes between sets
handstand pushup negative
3 sets 4 x 5-10seconds
  • Wall walk into the wall and set up in a straight line handstand

  • Lower slowly with control moving the head out in front and keeping the straight line from shoulder to ankles.

  • Lower down working to 10 second negatives.

  • Come down once your head touches the ground and repeat 3 more times.

  • Once you can do 3 sets of 4 10 seconds negatives, it time to move on to the freestanding version.

  • Kick up in the freestanding handstand

  • try get into a straight line handstand

  • lower slowly, elbows back shoulder going forward, keep the straight line as you lower as in the video.

  • Build up to the 4 x 10 second negatives

Rest 2 minutes between sets
Muscleups, 3 sets of 4-8reps
  • Banded Muscleups: 

  • Perform the banded muscleups unless you can do 3 muscleups unassisted.

  • Start with the strongest band and move to a lighter one once you can perform 3 sets of 8 reps.

  • try to hold the hollow body position at the bottom of the rep,

  • Use a swing motion to get momentum before the first muscleup.

  • Try hold a straight line from shoulder to feet throughout the rep, a bend of the hips is fine.

  • Try not to bend the knees.

  • once you pull up over the bar, throw your chest forward onto the bar

  • Push up to arms fully extended.

  • Dip back down to the chest over the bar.

  • Slowly lower from there trying resisting the fall of gravity.

  • Do no drop straight down com down at a forward angle again holding the straight line.

  • once your chest hits off the band pull as hard as you can to get back up over the bar.

  • watch the video to tied all this together.

Rest 2 minutes between sets
Skin the Cat, 3 sets of 3-5reps
  • You need to be very mobile in the shoulder to attempt this exercise. message me if you are unsure about this!

  • Keep arms straight through the exercise.

  • Start with the back parallel to the ground and rotate through, when your back is level to the ground when upside down  rotate back to the start position.

  • At the start you might not be able to get your back level at the front and back, keep working on these until you can.

  • Start in the tuck position and perform this until you achieve the 3 sets of 5 reps keep the arms completely straight throughout.

  • When progressing think of the shoulder when performing the exercise

  • shoulder pulled back/down in the front 1/4 and shoulder forward/down in the back 1/4 of the exercises(this help protect the back and keep a straight line


  • Next advanced tuck.

  • Then chair.

  • Then one leg as in the videos.

Rest 2 minutes between sets
rto dips, 3 sets of 6-10 reps
  • Perform your dip same as a normal dip on the rings

  • Start with arms locked out and externally rotate the arms until your palms are at least 45 degrees from your body.

  • Then control the lowering, go down until shoulders are below the elbows or you shoulder touch the rings.

  • Pushup back to arms fully extended.

  • Lock out the elbows and externally rotate the arms until your palms are at least 45 degrees from your body.

  • These are deceptively difficult!

  • Try lock out at the top for as many reps as you can then finish the reps with standard ring dips until you can perform all the sets and reps with the rings turned out.

Rest 2 minutes between sets
super set,3 rounds
planche leans & back extensions
bent arm planche 10-15 sec hold
  • Set up the same as you do for Planche lean.

  • Shoulders back and down.

  • Hollow body position, straight line from shoulder to feet.

  • Lower into the bottom of the pushup and hold.

  • Try push the shoulders forward as far as you can and still get the 10-15 second hold.

Lsit hold,  10-30 seconds
  • Shoulders back and down.

  • legs straight.

  • hands just outside shoulder width.

  • Pull butt forward so legs are parallel to the ground and hold.

Rest 90 seconds between rounds
Make sure to do your stretches when finished (Link to stretches)