Advanced Calisthenics Workout Routine

Advanced Calisthenics Workout Routine

advanced calisthenics

advanced calisthenics

best calisthenics_r3

 

calisthenics training program

calisthenics training program

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
Ab Wheel Progression

Ab Wheel Progression

From Steven Low’s excellent book, Overcoming Gravity, we have decided to visualise and explain a progression which will give great core strength and stability and is built around a piece of calisthenics equipment known as an ab wheel. The ab wheel workout is basically added resistance to a crunch where your bodyweight works against your core.

ab wheel progression

ab wheel progression

Step 1 – Plank (25s)

The plank position is a great way to quickly build core stability. Balance on your forearms and toes while keeping your torso parallel to the ground. Hold the first step for 25 seconds.

Step 2 – Plank (60s)

You may have to re-do the first step a number of times to be able to hold this, but for step 2, to build more strength and stability you must hold the plank position for 60 seconds.

Step 3 – 1 Arm 1 Leg Plank

Your core will now be working in the plank position not only to support the position but to hold balance in this more difficult set up. Plank with your left and on the floor as well as your left leg. This will be a much more difficult position in which to hold a plank position with the balancing responsibilities now resting more firmly on your core.

Step 4 – Kneeling Ab Wheel

This is the first exercise in the progression involving a wheel. Go on to your knees and grip the handles of the wheel with both hands. Allow it to roll forward until your torso is parallel to the ground and then roll back to the starting position.

Step 5 – Ramp Ab Wheel

The extra resistance here is given by gravity putting further strain on your core. Find some kind of ramp of sloped surface and kneel at the top of it. Allow the wheel to roll down the hill until your torso is parallel to the slope and roll back up.

Step 6 – Standing Negative Wheel

Here begins the truly difficult core stuff. Begin in the bottom position of step 4 with your torso parallel to the ground holding the wheel but with the balls of your feet on the floor. Roll backwards with the wheel until you are standing on your feet and bending over while still holding the wheel. Control this movement back to the starting position and repeat.

Step 7 – 1 Arm 1 Leg Wheel

Back to the evil balancing act of step 3. This time hold the wheel with your right hand and have your left foot on the floor. Slowly control the motion down until your torso is parallel to the ground in the previous 1 arm plank position and roll back up. This one will really test your core strength.

There are many other exercises that can be done with an ab wheel. Here are some more examples and variations:

 

Go Back to Progressions.

 

and if you are looking for a proven calisthenic training program then check out Getting Started With Calisthenics

ab wheel progression

ab wheel progression

DOWNLOAD 6 STEPS Ab WHEEL PROGRESSION!

And Start Your Journey to Insane Natural Strenght.

  • Condition Your Nervous System and Your Muscles Step By Step
  • Avoid Injuries and Strenghten Your Joints with Proven Steps for Progress

 

calistenics training

 

 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
One arm push up progression

One arm push up progression

[tweet_box design=”box_10″]Ever wanted to show off with a One Arm Pushup? Here are 10 steps you can take to only build up the strength to perform one arm pushup[/tweet_box] but also to build the skill you need to do it.

Push Up Progression

Progression on Push-Ups

The push up is a static motion working the whole of your upper body but mostly your arms and chest. It is a constant contraction bringing great endurance and lean muscle composition. Due to the difficulty of some of the steps in this one arm push up progression, the early exercises consist of may repetitions of relatively easy exercises until you have build up the necessary muscular strength and endurance up to the ultimate step. When completing these exercises be sure to maintain a steady, controlled pace of moving up and down to promote perfect endurance and total contraction through the full range of motion

one arm pushup progression

one arm pushup progression

DOWNLOAD 10 STEPS ONE ARM PUSH UP PROGRESSION!

And Start Your Journey to Insane Natural Strenght.

  • Condition Your Nervous System and Your Muscles Step By Step
  • Avoid Injuries and Strenghten Your Joints with Proven Steps for Progress

Step 1 – Wall Push-Ups

Place your hands about shoulder height and shoulder-width apart. Allow yourself to lower your face towards the wall before pushing away again. . The high amount of repetition will build strength and make you able to move onto more difficult exercises.

Step 2 – Incline Push-Ups

Use a table, chair or a set of stairs for this exercise. Put your hands on the object and perform a push up at a steady pace both down and up. . This is another exercise which will increase your strength and muscular endurance over many repetitions.

Step 3 – Kneeling Push-Ups

Support your body on a floor balancing on your knees and put your palms on the floor. Again perform a steady push up for contraction on the full range of motion. This is more preparation for the more difficult exercises later on in this progression.

Step 4 – Half Push-Ups

Use an exercise ball or similar sized spherical object. Go into a push up position and place the ball below your hips. Lower your body until your hips gently touch the ball and push back up. This gives the sensation of the traditional push up position with just a fraction of the contraction and distance covered.

Step 5 – Full Push-Ups

Repeat the previous exercise, only allow your body to come within a couple of inches of the floor before pushing up. A more difficult version of the previous exercise.

Step 6 – Close Push-Ups

Adopt the same position as the last exercise, but turn your hands inwards and bring them together so that your fingertips are almost touching. Allow your body to drop until it of only a few inches from the floor. This exercise gives the sensation of pushing up from a narrow base as you work towards a one arm push up.

Step 7 – Uneven Push-Ups

Use your exercise ball again and place one hand on it while replicating the push up action using your other arm. This gives the sensation of using only one arm to perform the exercise in preparation for the final exercises of the progression.

Step 8 – Half One Arm Push Ups

Place the exercise ball below your chest and put your free arm behind your back. Perform a one armed push up action until your body touches the ball before pushing up.

Step 9 – Lever Push Ups

Hold the exercise ball out to the side of your body and perform a one arm push up while rolling the ball on your other arm until your arm is out almost parallel to the ground before returning to the original position.

Step 10 – One arm Push-Ups

Put your free hand behind your back and perform a one arm push up, letting your body come to within a couple of inches of the ground before pushing back up. This is a really impressive display of strength and we congratulate you if you complete this progression.

Other potential ways to work up to a one-arm push-up are detailed here:

Feel free to look at other progressions on offer.

Why steps and why progressions? 

Using progressions enable you truly CONDITION your nervous system – which in turn give us

  • develops strength which stays with you for life
  • give you a physique of a gymnast
  • protects your joints
  • enable you to naturally lose body fat
  • helps you  get back from injuries
  • master advanced skills like human flag or one arm pull-up without the risk of injury
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GET A PROVEN STEP BY STEP BLUEPRINT FOR INHUMAN STRENGTH!

BUILD STRENGTH, MUSCLE MASS AND LOSE FAT WITH PROGRESSIVE CALISTHENICS- The most effective bodyweight strength training on earth:

  • Over 170 detailed exercises progressions with over 20 steps each to guide you through
  • Downloadable workout schedule, including detailed guidance on warm up, skills work, strength work and conditioning
  • 7 different workout routines for whatever is your goal and lifestyle (strength, fat loss, endurance, skills etc)
  • and everything you need in one place to get you started regardless your fitness level.
  • YOUR TIME IS NOW!
Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
Handstand Push-Ups progression

Handstand Push-Ups progression

Handstand Push-Up

Handstand Push-up Progression

one arm pull up progression

DOWNLOAD 10 STEPS  HANDSTAND PUSH UP PROGRESSION!

And Start Your Journey to Insane Natural Strenght.

  • Condition Your Nervous System and Your Muscles Step By Step
  • Avoid Injuries and Strenghten Your Joints with Proven Steps for Progress

The hand stand is a very dynamic bodyweight exercise which allows you to develop not only excellent strength in your upper body but also tremendous balance and body control. One of the great things about bodyweight training and calisthenics is that it promotes perfect mobility and control in all your athletic movements as well as developing phenomenal functional strength. The hand stand push-up progression captures this spirit and philosophy of bodyweight training perfectly well. Due to the precarious positions given in this progression, we must encourage that you exercise optimum care when attempting.

Step 1 – Wall Headstands

Carefully place the top of your head on the floor along with both of your hands at the foot of a wall and put your feet up in the air until they are resting on the wall. Use your feet on the wall to stabilise this position and gain balance as the exercise prepares you for the act of balancing in the rest of the progression. This exercise requires being held for 2 minutes. You may have to keep attempting to work your way up to the 2 minutes but this will only help you for the rest of the progression

Step 2 – Crow Stand

Balance on your hands and rest your knees on your elbows. This exercise gives the sensation of balancing on your hands unsupported without giving you the difficulty of supporting your body in an upright position. This is good preparation for the difficult exercises ahead. Work with this exercise until you can comfortably hold for 1 minute.

Step 3 – Wall Handstands

This exercise gives the sensation of balancing on your hands while your legs are upright in the air. Place your hands on the floor at the foot of a wall and put your feet up in the air until they are resting on the wall. Use your feet on the wall to stabilise this position. Work with this exercise until you are able to comfortably hold for 2 minutes.

Step 4 – Half Handstand Push-ups

By now you should be able to balance on your hands unsupported but if not, make sure you practice this as the precarious position makes in dangerous to attempt if you cannot. Move into a handstand position and let your elbows drop only slightly before pushing back up. Your head should not touch the floor and you should remember only to bend your arms slightly as this exercise is a soft introduction to the sensation of pushing up while balancing on your hands.

Step 5 – Handstand Push-ups

Adopt the same position and the same exercise as before, but allow your elbows to bend slightly more and your head should be closer to the ground. Please note that your head should at no point touch the ground in these exercises.

Step 6 – Close Handstand Push-Ups

Adopt the same position as the last exercise, but turn your hands inwards and bring them together so that your fingertips are almost touching. Allow your elbows to bend until your head is near to but still not touching the floor. This exercise gives the sensation of pushing up from a narrow base as you work towards a one-arm handstand.

Step 7 – Uneven Handstand Push-ups

Use an exercise ball for this exercise and put one hand on it while balancing in the handstand position. You may have to practice balancing in this position before you attempt to perform a push-up. With your hand that is on the floor, allow your elbow to drop and push back up with the same arm. Use your other arm on the exercise ball to help maintain balance and help you push up if you need to.

Step 8 – Half One-Arm Handstand Push-ups

By now you should be attempting to balance on one hand unsupported. Make sure you practice this before attempting to push up. Now in this position begin to let your elbow drop very slightly before pushing back up, similar to the exercise in step 4.

Step 9 – Lever Handstand Push-ups

This is a very difficult exercise to explain in this progression, and is quite unsafe without proper instruction. Let us turn to Francesco Vaccaro for some help:

Step 10 – One-Arm Handstand Push-ups

This is by far the most difficult exercise of the progression and it would be very impressive if you reached this stage. Balance on one hand and allow your elbow to drop until your head is brushing the floor before pushing back up. A very difficult progression this is and it would be amazing if you could manage to complete it.

With this insane strength gained, see some of our other progressions for a new challenge.

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READY TO GET STARTED?
GET A PROVEN STEP BY STEP BLUEPRINT FOR INHUMAN STRENGTH!

BUILD STRENGTH, MUSCLE MASS AND LOSE FAT WITH PROGRESSIVE CALISTHENICS- The most effective bodyweight strength training on earth:

  • Over 170 detailed exercises progressions with over 20 steps each to guide you through
  • Downloadable workout schedule, including detailed guidance on warm up, skills work, strength work and conditioning
  • 7 different workout routines for whatever is your goal and lifestyle (strength, fat loss, endurance, skills etc)
  • and everything you need in one place to get you started regardless your fitness level.
  • YOUR TIME IS NOW!

 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
Progressive Calisthenics

Progressive Calisthenics

Progressive Calisthenics – Your Calisthenics Development Resource

The principles of calisthenics involve gradual strength gain by increasing your capability to do exercises of increasing difficulty. The name for this philosophy is known as “progressive calisthenics.” This involves beginning with constant repetition of relatively easy exercises which will increase in difficulty as your strength and bodily capabilities progress.

Once you have completed the progression up to the most difficult exercise, you will have maximised your potential strength in that area. We have different progressions which will challenge your functional strength, balance and stability in a range of different muscle groups. Complete them all and you will definitely be at the peak of your physical shape.

Below Are the progressions I was initially following when training. Anybody who has trained for a long time will tell you that they are missing a lot and they are quite inflexible. As the years went along and I have been learning more I started filling up the holes in the progressions as I knew it . I am currently working on a book which will outline them all as well as philosophy behind them, but for now I would like to share them with you. They are unfinished and still in development but its a pretty good check of knowledge in one please.

Here is the link to complete progression spreadsheet

calisthenics progressions spreadsheet

calisthenics progressions spreadsheet

Let me know in comments what is missing, how did you find it and what we should add.

Also we have recently released a poster based on these progressions, so you can put it on your wall and start working out. It includes detailed instructions and guidance on building your routine while using these exercises.

You can get it printed in our shop by clicking HERE

Calisthenics Progression Poster

Calisthenics Progression Poster

Watch the video how does the poster works.

Pick The Skill You Want To Build and Follow The Steps To Mastery

  • Handstand Push-Ups progression
  • Bridges progression
  • One arm push up progression
  • Alex dutchak lever series
    Leg Raises
  • Pistol Squat Progression
  • one arm pullup progression
    One Arm Pullups
  • muscle up progression
    Muscle Up Progression
  • planche progression
    Planche Progressions
  • front lever progression
    Front Lever Progression
  • Manna progression
  • dip progression
    Dips Progression
  • Ab Wheel Progression
  • Human flag progression
  • Calisthenics Lever Training
    3 UNEXPECTED BENEFITS of LEVERS and HOW TO GET STARTED!
  • Should I train calisthenics every day
    How to Train Everyday - for the rest of your life

The following of our progressions are patented and supported in Paul Wade’s Convict Conditioning. Just click on the links to see them visualized, explained and expanded upon.

One Arm Pushup Progression/

Leg Raises Progression

One Arm Pull Ups Progression

Bridges

Hand Stand Push Ups

Pistol Squat Progression

Also view our other improvised progressions:

Muscle Up Progression

Planche

Front Lever

Manna

Dips Progression

From Steven Low’s Overcoming Gravity:

Ab Wheel

Elbow Lever

Human Flag Progression

We wish you luck on your way to perfect shape and functional physicality, all courtesy of the principles of good old calisthenics!

calistenics training

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!