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Intermediate Calisthenics Workout Routines

This document provides sample intermediate calisthenics workout routines for a full-body workout. It includes exercises that target the back and biceps, shoulders, chest and triceps, legs and glutes, and abs and core. The routines are divided into a whole body warm up with light exercises and two main routines of varying difficulty: an intermediate routine with 1-3 minutes of rest between exercises and a more challenging routine with 30 seconds to 2 minutes of rest. Each routine lists the target muscle groups and provides sets and repetition guidelines for a series of bodyweight exercises that can be done without equipment.

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3K views4 pages

Intermediate Calisthenics Workout Routines

This document provides sample intermediate calisthenics workout routines for a full-body workout. It includes exercises that target the back and biceps, shoulders, chest and triceps, legs and glutes, and abs and core. The routines are divided into a whole body warm up with light exercises and two main routines of varying difficulty: an intermediate routine with 1-3 minutes of rest between exercises and a more challenging routine with 30 seconds to 2 minutes of rest. Each routine lists the target muscle groups and provides sets and repetition guidelines for a series of bodyweight exercises that can be done without equipment.

Uploaded by

seregear
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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

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