This intermediate level calisthenics workout is perfect to advance your skills and strength. Try to complete as many repetitions as you can in the allotted time, but don’t rush it. Always put form over function. Make sure you execute each exercise as well as possible. Good luck!
Warming up
Run in place while trying to make your heels touch your glutes. Don’t kick yourself in the butt though, getting your heels near your glutes is close enough.
Stretch
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.
Shake your muscles loose and get ready for your workout!
Circuit 1 (30 seconds each + 10 seconds rest in between)
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.
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).
Burpees
Circuit 2 (30 seconds each + 10 seconds rest in between)
Repeat alternating both circuits 2-3x, rest 2 minutes in between circuits
Cooldown
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.