Calisthenics intermediate full body workout

Simple running in place. Make sure you land correctly and lightly (slightly harder to do in place than to do while running forward), do not stomp your feet down on lading.

Stand with your feet at shoulder width and put your arms in a hug position (as if you’re hugging somebody), keeping your elbows at a 90 degrees horizontal bend. Rotate your torso 90 degrees from left to right. Make sure you extend your reach by lifting the opposite heel of the ground on the extended part of your rotation.

Squats
Put your feet at shoulder distance from each other and squat down and backwards, like you are sitting down on a chair. Exaggerate the movement and make sure your knees stay behind your toes. Squat down to a 90 degree angle in your knees, then slowly raise yourself up to standing position. Push your hips forward and contract your glutes at the top of your motion.

Lean down on your hands and toes with your hands slightly wider than your shoulders width. Slowly lower your chest down until you almost touch the ground. Slowly raise your chest back up again until your arms are almost fully stretched (don’t overstretch them or lock your elbows).

Reverse crunches
Lay down on your back on the floor (or yoga mat) and place hands crossed on your chest. Move your legs up in the air by contracting your abs until your hips make a 90 degree angle (so your chest is in a horizontal and your legs are in a vertical position). Slowly move your legs back to the floor (horizontal position).

The burpee consists of two different motions following each other.

Part 1: start out in a frog position (squatted down). Kick your legs back until you are in a plank position on hands and feet. Do a push-up and jump back, contracting your legs back to the frog position.

Part 2: from the frog position, explosively jump up (fully extending your body vertically) and land back down in the frog position.

These two motions put together form a burpee.

Lean down on your hands and toes (forming a horizontal “plank” with your body). Make a running motion with your legs, alternating contracting your knees towards your chest while keeping your other foot on the ground. Once done, relax your muscles and slowly get up.

Put your feet at shoulder distance from each other and squat down and backwards, like you are sitting down on a chair. Exaggerate the movement and make sure your knees stay behind your toes. Squat down to a 90 degree angle in your knees. From this position, explosively jump up (fully extending your body vertically) and land back in the squat position. Make sure you land softly on the balls of your feet, don’t land on your heels.

Lean down on your hands and toes with your hands slightly wider than your shoulders width. Position one hand more forward (30-45 degree angle) and one hand more backwards (30-45 degree angle). Place your feet in the same position, but opposite to your hands (so if your left hand is placed more towards the front, place your right foot more towards the front). Slowly lower your chest down until you almost touch the ground. Slowly raise your chest back up again until your arms are almost fully stretched (don’t overstretch them or lock your elbows). Switch the positions of your arms and legs (other arm and leg to the front) and repeat.

Start out in a lunge position, where both your knees are in 90 degree angles. Touch the fingers of your opposing hand to your front foot, slightly leaning forward (so if your left foot is placed forward, touch your left foot with the fingers of your right hand). Put your other hand in the air on the side behind you. From this position, jump up and (while in the air) switch the position of both your feet and hands/arms. Make sure you land softly.

Lean down on your hands and toes with your arms tucked in next to your chest. Slowly lower your chest down until you almost touch the ground. Slowly raise your chest back up again until your arms are almost fully stretched (don’t overstretch them or lock your elbows).

Start out doing a running man. The running man consists of making a running motion with your legs with a step in the middle (where your feet are both on the floor).

Step 1: put your feet in a normal walking position on the floor (one in front of the other).

Step 2: pick your back foot back a few centimeters while raising the knee of your front leg up.

To convert the running man to a clinch knee running man, you interlock the fingers of your hands in front of you and move your hands up on step 1 (walking position). You then make a pulling motion with your hands towards your raised knee on step 2 (raised knee position). Repeat this alternating sides/knees.

Hamstring stretch
Step into a wide walking stance (one foot forward, one foot far backward). Bend your front leg and lean on it, while stretching your rear leg (keeping your rear foot flat on the floor). You should feel the stretch in the hamstring of your rear leg. Repeat on other side.
Alternatively, you can stretch your front leg and bend your rear leg. Lean on your rear leg and keep the heel of your front foot firmly on the floor. You should feel the stretch in your front leg.

Quad stretch
While standing up, bend the knee on one leg all the way, so your foot reaches your glutes. Grab the ankle of your bent leg with your hand and gently pull it towards your glutes. Make sure you keep your knees together and push your hips forward. You should feel the stretch in your quadriceps. Repeat on other side.
If you have trouble maintaining your balance, you can hold onto something with your free hand.

Glute stretch
While standing up, move one leg into a buddha pose (place the ankle of one leg on the quadricep of the other leg. Slowly squat down on the other leg, until you feel the stretch in your glute. Repeat on other side.
If you have trouble maintaining your balance, you can hold onto something with your free hand.

Hip flexor stretch
Place your feet slightly wider than your shoulders and sit down in a wide squat position. Rest your elbows on the inner side of your thighs and apply pressure outwards. You should feel the stretch in your hip flexors.

Lower back stretch
Place your feet slightly wider than your shoulders and sit down in a wide squat position. Place your hands on your quads and move your lower back upwards and backwards. You should feel the stretch in your lower back. Release the tension and slowly move back to the wide squat position.

Upper back stretch
Interlock your fingers in front of you with your palms facing towards your face. Stretch your arms as far forward as you can, while rounding your upper back. You should feel the stretch in your upper back.

Chest + bicep stretch
Interlock your fingers behind you with your palms facing towards the ceiling. Stretch your arms downward and your chest forward. You should feel the stretch in your chest.

Shoulder stretch
Extend your arms out forward. Turn one arm sideways towards your body, so your upper arm rests against your chest. Bend your other arm 90 degrees and put your bent arm around your extended arm, with your extended arm leaning on the inside of the elbow of your bent arm. Use your bent arm to slowly pull your extended arm towards your chest. You should feel the stretch in your shoulder. Repeat with your other shoulder.

Tricep stretch
Extend your arms to the ceiling. Bend one arm and grab your elbow with the other arm. Gently pull the bent arm towards your head. You should feel the stretch in your tricep.

IT band stretch
Put your left foot in front of your right foot. Extend your left arm towards the ceiling and make a 90 degree bend with your elbow. Bend your right arm forward with a 90 degree bend in the elbow. Lean your upper body to the right. You should feel the stretch in your left side. Repeat on the other side.