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Calisthenics Advanced
Advanced bodyweight training with complex movements and progressions.
strength
advanced
functional
60
Duration (min)
6
Exercises
19
Total Sets
4
Tags
Workout by Joel Rivas
Exercise List
1
Pull-ups
4 sets
8-12
Rest: 120s
2
Handstand Push-ups
3 sets
5-8
Rest: 150s
3
Pistol Squats
3 sets
5 each leg
Rest: 120s
4
Muscle-ups
3 sets
3-5
Rest: 180s
5
Planche Progressions
3 sets
30 seconds
Rest: 120s
6
Front Lever Progressions
3 sets
30 seconds
Rest: 120s
Workout Tips
Warm Up: Always start with 5-10 minutes of light cardio
and dynamic stretching
Form First: Focus on proper form before increasing
weight or intensity
Progressive Overload: Gradually increase weight or
reps over time
Rest Periods: Follow the recommended rest times for
optimal recovery
Hydration: Stay hydrated throughout your workout
Workout Tags
calisthenicsadvancedbodyweightskill-work
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