Total Body Advanced Calisthenics Workout
A high-intensity, equipment-free workout designed to target all major muscle groups and improve strength, endurance, and overall fitness levels.
fitness
workout
calisthenics
strength
endurance
advanced
none
3/31/2026•0 views•advanced•60 min
Burpees
Details
Sets
4
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Squat down and place your hands on the floor in front of you.
Kick your feet back into a plank position.
Perform a push-up (optional for beginners).
Jump your feet back to your hands.
Explode up into a jump, reaching your arms overhead.
Pistol Squats
Details
Sets
4
Reps
6-10 per leg
Rest
60s
Equipment
none
Form Instructions
Stand on one leg with the other leg extended in front of you.
Lower your body by bending the knee of your standing leg while extending the other leg out in front.
Aim to squat down until your thigh is parallel to the ground.
Push through your heel to return to the starting position.
Dive Bomber Push-ups
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a downward dog position with your hips up and feet and hands on the ground.
Lower your chest and head towards the ground while diving forward, leading with your nose.
As your chest glides close to the floor, arch your back and lift your head up, ending in an upward dog position.
Reverse the motion to return to the starting position.
L-sit Hold
Details
Sets
4
Reps
15-30 seconds
Rest
60s
Equipment
none
Form Instructions
Sit on the ground with your legs extended in front of you.
Place your hands on the ground beside your hips.
Press down through your hands to lift your body off the ground.
Keep your legs straight and hold the position, keeping your core engaged.
Handstand Push-ups (or Pike Push-ups)
Details
Sets
4
Reps
5-8
Rest
60s
Equipment
none
Form Instructions
Kick up into a handstand against a wall or prop your feet on an elevated surface for pike push-ups.
Lower your head toward the ground while keeping your body straight.
Press through your shoulders to return to the starting position.
Broad Jumps
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Stand with feet hip-width apart.
Swing your arms back, then propel yourself forward using your legs and arms.
Land softly on your feet and absorb the impact by bending your knees.
Immediately jump again for the next rep.
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