advanced workout 2

Advanced Workout for building strength, we need this to help all the calisthenics skills, you cant just keep working the skills it will take so much longer to achieve the results you want.

You will need a pull up bar and High parallettes for this workout.

Strength workout
Scrool down for exercise video's
***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 practice, 10 mins
Rest 30-60 seconds between attempts
  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 fingertips 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.

Pike Pushups 3 sets of 8-10reps

  • Floor pike pushups: For this advanced workout you should be able to perform at least 5 pike push ups on the floor.

  • Keep building strength with these until you can perform 3 set of 10 reps with good form.

  • Feet elevated pike pushups: start with feet on a low box, work up to  3 sets of 10 reps, then increase the height of the box until you are about chair height.

  • Feet elevated, Hands elevated: if you have the ability start with lower parallettes, once you can do 3 sets of 10 reps increase the height of the parallettes.

  • Stairs Pike push progressions: If you have no parallettes or boxes/chairs try these stairs progressions.

  • There further down the stairs you go the more difficult the reps are.

  • Again perform 3 sets of 10 before moving on to the next progression.

Rest 2 minutes between sets
weighted pullups 3 sets of 8-10reps
  • Start with fully extended arms in passive hang, pull the shoulder blades back into active hang position.

  • Next pull up until your chin is over the bar, trying to pull your elbows back behind you.

  • Control the movement back to full hang arms fully extended, this is one rep.

  • Use a weighted vest or dip belt and weight if you have them.

  • If not you can fill a backpack with books or milk bottles filled with sand or water to add weight.

  • Choose a weight that you can do roughly 3 sets  of 7-8 pullups with, when you progress to 3 sets of 10 reps, ad more weight and repeat the process.

Rest 2 minutes between sets
weighted dips 3 sets of 8-10reps
  • Start with fully extended arms and push shoulders down(do not sink your head/neck into your shoulders).

  • Next control the lowering/eccentric phase of the dip until your shoulders are below your elbow.

  • Keep your elbows pointing back and your shoulders going forward.

  • Push up forcefully into the start position.

  • Use a weighted vest or dip belt and weight if you have them.

  • If not you can fill a backpack with books or milk bottles filled with sand or water to add weight.

  • Choose a weight that you can do roughly 3 sets  of 7-8 dips with, when you progress to 3 sets of 10 reps, ad more weight and repeat the process.

Rest 2 minutes between sets
tri set, 3 rounds
 rows, pushups &
dowel pullappart holds
Rows, 10-12 reps
  • Rows: Start with arms fully extended, pull up keeping the arms by your sides and pull hands into your chest, slowly resist and lower to the start position, this is one rep.

  • Once you can do the 12 reps move on to the next progression.

  • Rows feet up: Start on a low box and progress to the chair

  • Keep butt and core tight and hold the straight line from shoulder to feet.

  • Tuck Rows: Tuck  tight into a ball the tighter you are the easier the reps are.

  • Keep your back parallel to the floor as much as possible

  • Use the frontlever progressions if the tuck position is too easy.

  • All these rows variations can be performed on the rings too.

Rest 0-30 seconds between exercses
pushups, 10-15 reps
  • Pushups: To perform the push up have shoulders above the hands, squeeze the glutes and tighten the core/abs

  • Lower slowly until the shoulders come below the elbow or try get chest onto the floor. push back up until arms are fully extended.

  • Keep elbows in close to your sides.

  • Do not flare the elbows out to the sides

  • Do not arch the back, if you start arching, drop to an easier variation.

  • When you are getting the 3 rounds of 15 reps on the floor advance to Pushups on parallettes:

  • Use the parallettes or a few books as parallettes to get more range in the pushup, go as low as you can!

Rest 0-30 seconds between exercses
Dowel Pull appart Holds, 4 x 5seconds
  1. Start with hands waist width. 

  2. Palms up and thumbs pointing out to the side.

  3. Shoulders back.

  4. Elbows remain by your sides.

  5. Arms parallel to the ground.

  • Try to pull out to the side by externally rotating at the shoulder, keep elbows by your side.

  • Hold for 5 seconds.

  • Rest 2-3 seconds and move the hands out a bit wider.

  • Repeat 4 times.

  • If you don't have a brush or mop! you can use a towel or belt.

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