Advanced Calisthenics

Exercises

• Pull-Up
  4 sets × 8-10 reps
  Rest: 90s
  Strict form, full range of motion
• Dip
  4 sets × 10-12 reps
  Rest: 90s
  Lean forward for chest, upright for triceps
• Pistol Squat
  3 sets × 5 each reps
  Rest: 90s
  Use a doorframe for balance if needed
• Muscle-Up
  3 sets × 3-5 reps
  Rest: 120s
  Kipping ok, work toward strict
• L-Sit Hold
  3 sets × 15-20s reps
  Rest: 60s
  On parallettes or dip bars
• Archer Push-Up
  3 sets × 6 each reps
  Rest: 60s
  Wide hand placement, shift to one side
• Hanging Leg Raise
  3 sets × 10-12 reps
  Rest: 60s
  Toes to bar if possible