Intermediate Calisthenics Workout Routines – Full Body Guide WHOLE BODY WARM UP (A couple of rounds with around 10 reps each exercises)
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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
