Create your own workout
This section is for those in the intermediate level (L3) who have mastered 'the basics' and want to learn more advanced calisthenics moves. Create and modify a workout taking into account the following basic tips and the bodyweight EXERCISES. For a wider variety of workouts see the recommended books.
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Compensate agonist/antagonist muscular groups:
- Horizontal pushing: push-ups variations, planche
- Vertical pushing: bench dips, dips and wall-handstand push-ups
- Horizontal pulling: body rows, front and back lever
- Vertical pulling: pull-ups variations
- Quadriceps: Squat variations, lunges, box jumps
- Hamstrings: single-leg Romanian deadlift, hyperextensions, superman, lunges
- Abs: crunches, legs raises, dragon fly, front lever
- Obliques and intercostals: bicycles and iron crosses
- Lower back: hyperextensions, superman, back lever
- Other Type of Workouts
How to do more pull-ups
Major Charles Lewis Armstrong Pull-Up Program:
Full article: How to do more pull-ups? |
Grease the Groove Method
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