Advanced Intense Bodyweight Workout
ADVANCED INTENSE BODYWEIGHT WORKOUT
About this Calisthenics Workout
Getting your maximum strength and getting huge should not be your only goal for your fitness and sport. You should also aim for strength endurance!
Train your body to be able to maximize your strength in longer periods of time with this intense full body advanced workout routine. This would immensely helpful if you’re also training for a specific sport like martial arts, football or baseball.
But don’t get me wrong. Since you’ll be training with high volume, you’re sure to get some muscle gains from this workout. Hello, hypertrophy. Hello, bigger muscles! In addition, bigger muscles mean you’re going to get stronger as well.
Max reps doesn’t mean until total failure; but do failure at the last round.
The maximum repetition we’re talking about is just near failure. Stop by the time you feel you can only bust around 2 to 3 more reps. This allows you to bust more reps for the succeeding sets and prevents you from doing ugly form. Also, if you’re form is getting bad, you can say that you already maxed out your reps for that set.
Last round, do failure since it’s already the finale of your workout. Because you’re an advanced badass, training until failure is necessary to achieve your gains.
So, let’s get started!
Never forget the basic golden rules when performing every exercise.
|Single Leg Squats||3||Max|
Rest for 90 seconds between each exercise and rest for 3 minutes for each round. Total of 5 rounds.
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Here’s How It’s Done
Your regular gym class world-famous push-ups are the best for developing your chest. Of course, we have to have it in our workout routine! While stimulating your chest, you’ll get to sculpt your triceps, delts, and core as well. You already know that by now since you’ve been doing it since you started training!
Main bicep and lats building exercise. Execute it with full range of motion, chest to bar, to get full activation of every part of your bicep and lats. No cheating please. No abuse of momentum! Contract your biceps and lats to maximize the exercise.
Single Leg Squat
Your ultimate leg exercise primarily focused on your quadriceps and glutes. This is a unilateral exercise so don’t forget to do both sides! This is excellent to correct muscle imbalances in each leg. Do it with proper form now and in a controlled manner.
Time to treat the biggest muscle on your arms, the triceps. This is almost an isolation exercise for your triceps. Take note; I said almost because you’ll get to train your lats and chest as well. To make the dips more difficult, try placing another bench in front of you where you can place your legs. This adjusts your angle giving you a mechanical disadvantage.
Squats aren’t the only exercise for developing quality buns. Glutes/Ham raises trains, from the name itself, your glutes and hamstrings. You could do lift one leg for each set to make the exercise more difficult. Just remember to do each side to even out each muscle. Time to buy tight fitting jeans to show them off later!
Training the calf muscles one leg at a time with this exercise. You can hold onto something (or someone) if you find it a bit difficult to balance while busting out your reps. When training with max reps, you might feel that you’re going to cramp with this exercise. It’s fine as long as you stop when your near that feeling. If you already felt it, rest and massage your calves.
Handstand Push up
Your shoulder exercise for this routine. You could do it against or in front of a wall. You can also do it free-standing for more core activation, balance, and coolness. Just don’t forget your proper form and no half-repping. Do not let your elbows flare out to the side.
Every workout we’ve done so far trained our core. Not it’s time to focus on our core, mainly our abdominal muscles. For crunches, do it in a controlled fashion. You don’t want to be throwing yourself up just to get a repetition down. Focus on controlling your abs and breathing during the exercise.
That is why you need to train harder and smarter. But even as an advanced athlete, this workout should be done around 2-3 times a week because of amount of stress and volume you’ll be exerting on your body. Your body needs rest in order to get stronger.
In order to get the most out of your workout and rest days, train and learn with Calisthenics Academy. You will not need anything else and of course, yourself.
Get to know how to advanced even further even if you’re at the expert stage already.
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