4-Week Advanced Calisthenics Workout Routine for Women
You've done it. You've broken through the intermediate barrier, and you're ready for the next level. Your core holds steady through long planks without trembling, your body moves through clean squat variations with power, and you're hungry for more challenges.
Here's the truth: many women plateau not because they've reached their physical limits, but because most programs keep them trapped in "toning" and "reshaping" routines. Real strength gets sidelined for the promise of aesthetics over function. But here's what those programs miss: advanced calisthenics delivers the aesthetic improvements as a natural byproduct of building genuine strength and athleticism. When you master challenging bodyweight movements, the visual results follow automatically.
In this article, we will give you the 4-week advanced calisthenics workout routine to help you break your limitations and continue improving your physique, strength and overall bodyweight training.
If you have already mastered intermediate movements, you might be wondering why you should push further. Why not just stick to what already works? After all, you have already achieved great results, right?
The answer is simple. Because your body adapts. The same workout that challenged you months ago feels routine. You may still maintain your staring, but you will not see much growth without further challenging your body. Advanced calisthenics forces your muscles, joints, and coordination to adapt again. This will lead to more strength, better control, and resilience from injuries.
Progressing at this stage is about building functional strength and refining your skills that carries over to everything you do, from sports, and recreation to daily life. It builds balance, flexibility, and stability, while teaching you how to move with better precision and control.
For women especially, advancing in calisthenics is also about breaking limits. You move past workouts that are focused only on appearance, and step into training that builds real power and capability. This is where you stop just “working out” and start mastering what your body can truly do.
Advanced calisthenics will:
- Push you into strength-skill training (mastery over sheer reps)
- Demand perfect form under higher mechanical stress
- Challenge your balance and spatial awareness
- Strengthen connective tissues for injury resistance
- Build full-body coordination for real-world movement power
This program is designed for women who have already progressed through intermediate training and are ready to take on more complex skills. Each week targets the major muscle groups of the upper body, lower body, and core, with two dedicated rest days for recovery. The structure ensures you build strength evenly, prevent imbalances, and improve efficiency in advanced movements. By the end of the 4 weeks, you will not only be physically stronger but more capable and confident in the way your body moves.
Your workout begins before you even start exercising. Dedicate 3 to 5 minutes to proper preparation. Use dynamic movements like leg swings, arm circles, and activation drills such as jumping jacks, shoulder rolls, or band pull-aparts. This prepares your cardiovascular system, awakens your muscles, and lubricates your joints for the complex movements ahead, significantly reducing injury risk.
Throughout your training, prioritize intelligent pacing. Allow 40-60 seconds of recovery between technically demanding exercises to maintain movement quality. Don't hesitate to extend this if needed. Prioritize executing perfect reps and avoid sloppy ones every time.
Quality over quantity is non-negotiable. When your form starts deteriorating, you're no longer training effectively, you're reinforcing poor movement patterns and inviting injury. Commit to intentional repetitions, even if it means completing fewer total reps.
Conclude each session with a proper 5-10 minute cooldown. Incorporate gentle movement like slow walking, controlled breathing exercises, and targeted stretching for the primary muscle groups you've trained. This accelerates recovery and preserves long-term joint health.
These workouts follow a circuit structure: you'll transition smoothly from exercise to exercise with brief pauses between movements. This format maintains cardiovascular intensity while simultaneously building strength. One complete sequence through all movements constitutes a round. Rest as prescribed, then dive into your next round.
Respect your joint health
Women progressing to higher-level moves often encounter overuse discomfort in these joints. Mothers are particularly susceptible to developing wrist and hand injuries. Be sure to include targeted prehab work like wrist mobility drills, banded shoulder rotations, and forearm strengthening to keep joints resilient.
As exercises become more complex and demanding, your energy needs increase. Focus on a balanced diet rich in lean protein, complex carbs, and healthy fats to support muscle repair and sustained energy. Staying well-hydrated is equally important, especially when sessions run longer.
Rest isn't a luxury; it's part of your training. Advanced calisthenics challenges your nervous system, and your brain needs time to process all those complex movement patterns. Get good sleep, eat well, and actually take your rest days instead of trying to push through everything. Your body builds strength when you're recovering, not when you're working out, so treat rest as seriously as you treat your training sessions.
Day 1: Leg Burner ☄️
| Block #1 | |
| Prisoner Squat | 3 rounds x 50 seconds |
| Glute Bridge With Abduction | 3 rounds x 50 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Lying Hip Abduction (Left Side) | 3 rounds x 12 reps |
| Lying Hip Abduction (Right Side) | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #3 | |
| Glute Kickback (Left Side) | 3 rounds x 15 reps |
| Glute Kickback (Right Side) | 3 rounds x 15 reps |
| Rest | 50 seconds |
| Block #4 | |
| Glute Bridge On Heels (Hamstring Focus) | 3 rounds x 40 seconds |
| Jump Lunge | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #5 | |
| Squat To Alternate Side Abduction | 3 rounds x 1 minute |
| Glute Bridge To Vertical Reach | 3 rounds x 40 seconds |
| Rest | 40 seconds |
You can find this women’s workout routine on the Gymaholic app:
| Block #1 | |
| Push Up To Plank (Kneeling allowed) | 3 rounds x 40 seconds |
| Reverse Snow Angel To Superman | 3 rounds x 50 seconds |
| Rest | 45 seconds |
| Block #2 | |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| QL Alternate Butt Walk | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Plank Plus | 3 x 40 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Full Plank Shoulder Tap | 3 rounds x 40 seconds |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #5 | |
| Seated T Spine Rotation | 3 rounds x 40 seconds |
| Crab Toe Touch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Alternate Side Mountain Climber | 3 rounds x 40 seconds |
| Hollow Body Rock To Ab Air Bike | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Core | |
| Dead Bug | 3 rounds x 40 seconds |
| Bent Knee Hip Raise | 3 rounds x 40 seconds |
| Flutter Kick | 3 rounds x 40 seconds |
| Side Plank (Left Side) | 3 rounds x 30 seconds |
| Side Plank (Right Side) | 2 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #1 | |
| Hug Knee To Chest Stretch | 2 rounds x 40 seconds |
| Hug Knee To Chest Stretch | 2 rounds x 40 seconds |
| Squat T Spine Rotation Hold (Left Side) | 2 rounds x 40 seconds |
| Squat T Spine Rotation Hold (Right Side) | 2 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Cat Cow Pose (Bitilasana) | 2 rounds x 30 seconds |
| Stomach Vacuum Stretch | 2 rounds x 30 seconds |
| World's Greatest Stretch (Left Side) | 2 rounds x 20 seconds |
| World's Greatest Stretch (Right Side) | 2 rounds x 20 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Inchworm | 1 x 25 seconds |
| Rear Shoulder Cross Stretch | 2 x 25 seconds |
| Torso Rotation | 1 x 30 seconds |
| Rest | 30 seconds |
| Block #4 | |
| Camel Pose | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Twist Hip Stretch | 2 x 25 seconds |
| The Straddle Stretch | 1 x 25 seconds |
| Rest | 20 seconds |
Rest days are essential for muscle recovery and help prevent overuse injuries, ensuring long-term fitness progress. Additionally, they provide a mental break, reducing burnout and maintaining motivation for consistent exercise.
| Block #1 | |
| Glute Bridge Hold Pullover | 3 rounds x 40 seconds |
| Hand Release Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #2 | |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Bird Dog Full Plank | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Superman Hold To Lat Pull | 3 rounds x 45 seconds |
| Push Up To Plank (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Squat T Spine Rotation Hold (Left Side) | 3 rounds x 20 seconds |
| Squat T Spine Rotation Hold (Right Side) | 3 rounds x 20 seconds |
| Rest | 30 seconds |
| Block #5 | |
| Side Plank Crunch (Left Side) | 3 rounds x 10 reps |
| Side Plank Crunch (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Finisher | |
| Mountain Climber To Lateral Jump To Ski Abs | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Alternate Reverse Lunge To Kickback (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| 2 x Jump Squat To Reverse Lunge Crossover | 3 rounds x 40 seconds |
| Frog Glute Bridge Hold | 3 rounds x 30 seconds |
| Jumping Jack | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Single Leg Lunge To Calf Raise | 3 rounds x 12 reps |
| Single Leg Lunge To Calf Raise | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Glute Kickback (Left Side) | 3 rounds x 10 reps |
| Glute Kickback (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #5 | |
| Reverse Burpee | 3 rounds x 30 seconds |
| Leg Pull In | 3 rounds x 30 seconds |
| Lying Knee Raise | 3 rounds x 30 seconds |
| Rest | 30 seconds |
Incorporating rest days into your fitness routine can enhance overall performance by allowing your body to repair and strengthen itself, ultimately leading to improved endurance and strength. Moreover, these days offer a chance to recharge mentally, fostering a balanced and sustainable approach to achieving your fitness goals.
| Block #1 | |
| Reverse Cross Lunge (Curtsy) (Total reps) | 3 x 24 reps |
| Rest | 60 seconds |
| Block #2 | |
| Alternate Single Leg Jump | 3 rounds x 40 seconds |
| Calf Raise | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Squat Lateral Walk Side To Side | 3 x 20 reps |
| Rest | 60 seconds |
| Block #4 | |
| Prisoner Squat Pulse | 3 rounds x 50 seconds |
| Glute Bridge Hold | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #5 | |
| Single Leg Hip Thrust (Left Side) | 3 rounds x 12 reps |
| Single Leg Hip Thrust (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #1 | |
| Knee Push Up Release | 3 rounds x 40 seconds |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Alternate Superman | 3 rounds x 40 seconds |
| Jumping Jack To Standing Cross Crunch | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Burpee Without Jump | 3 rounds x 40 seconds |
| Body Up | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Push Up Plus | 3 rounds x 10 reps |
| Alternate Straight Leg Lowering (Total reps) | 3 rounds x 20 reps |
| Rest | 40 seconds |
| Finisher | |
| Lying Floor Leg Raise | 3 rounds x 40 seconds |
| Alternate Heel Touch | 3 rounds x 30 seconds |
| Side Plank (Left Side) | 3 rounds x 30 seconds |
| Side Plank (Right Side) | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Core #1 | |
| Hip Roll | 3 rounds x 12 reps |
| Reach And Catch | 3 rounds x 12 reps |
| Mountain Climber | 3 rounds x 16 reps |
| Rest | 30 seconds |
| Core #2 | |
| Hollow Body Hold | 3 rounds x 30 seconds |
| Alternate Elbow To Knee Plank | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Inchworm | 1 x 30 seconds |
| Lateral Hip Opener | 1 x 30 seconds |
| Knee Circle | 1 x 30 seconds |
| Torso Rotation | 1 x 30 seconds |
| Rest | 20 seconds |
| Block #2 | |
| Front Split | 2 rounds x 25 seconds |
| Front Split | 2 rounds x 20 seconds |
| Lying Glute Stretch (Left Side) | 2 rounds x 20 seconds |
| Lying Glute Stretch (Right Side) | 2 rounds x 20 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Hip External To Internal Rotation | 1 rounds x 30 seconds |
| Hip External To Internal Rotation | 1 rounds x 30 seconds |
| Side Leg Swing (Left Side) | 1 rounds x 30 seconds |
| Side Leg Swing (Right Side) | 1 rounds x 30 seconds |
| Block #4 | |
| Butterfly Pose (Baddha Konasana) | 1 x 30 seconds |
| Quadriceps Stretch | 2 x 25 seconds |
| Rest | 20 seconds |
| Block #5 | |
| Camel Pose | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Twist Hip Stretch | 2 x 25 seconds |
| The Straddle Stretch | 1 x 25 seconds |
| Rest | 20 seconds |
Rest days facilitate optimal physiological adaptation by allowing the body to repair tissues and replenish energy stores, which can lead to enhanced performance. They also support mental well-being by offering time for reflection and relaxation, contributing to a more enjoyable and sustainable fitness journey.
| Block #1 | |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Superman Hold | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Back Extension | 3 rounds x 40 seconds |
| Hand Release Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Alternate Lateral Superman | 3 rounds x 40 seconds |
| Floor Tricep Dip | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Bear Plank Shoulder Tap | 3 rounds x 40 seconds |
| Alternate Straight Leg Lowering | 3 rounds x 40 seconds |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Jackknife Sit Up | 3 rounds x 30 seconds |
| Plank Hip Roll | 3 rounds x 30 seconds |
| Leg Pull In | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Alternate Side Lunge (Total reps) | 3 x 24 reps |
| Rest | 60 seconds |
| Block #2 | |
| Sumo Squat Calf Raise | 3 rounds x 40 seconds |
| Squat To Hip Abduction | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Split Squat Isometric Hold | 3 rounds x 30 seconds |
| Split Squat Isometric Hold | 3 rounds x 30 seconds |
| Alternate Glute Kickback | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Prisoner Squat To Cross Crunch | 3 rounds x 30 seconds |
| Frog Glute Bridge Hold | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Finisher | |
| Frog Sit Up | 3 rounds x 40 seconds |
| Jumping Jack To Standing Cross Crunch | 3 rounds x 30 seconds |
| Burpee Tuck Jump | 3 rounds x 30 seconds |
| Rest | 30 seconds |
Rest days are crucial for maintaining hormonal balance, which supports muscle growth and immune function. They also offer an opportunity to engage in low-impact activities, promoting active recovery and flexibility.
| Block #1 | |
| Frog Glute Bridge | 3 rounds x 40 seconds |
| Alternate Glute Kickback | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Single Leg Box Glute Bridge (Left Side) | 3 rounds x 12 reps |
| Single Leg Box Glute Bridge (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #3 | |
| Bench Step Down (Left Side) | 3 rounds x 12 reps |
| Bench Step Down (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Side Leg Lateral Raise (Fire Hydrant) (Left Side) | 3 rounds x 12 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #5 | |
| Squat Hold | 3 x 30 seconds |
| Rest | 20 seconds |
| Block #1 | |
| Lying Lat Pulldown To Shrug | 3 rounds x 40 seconds |
| Plank Pistol | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Superman Hold To Lat Pull | 3 rounds x 45 seconds |
| Plank To Alternate Oblique Hip Raise | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Floor Tricep Dip | 3 rounds x 40 seconds |
| Wall Shoulder Tap | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Finisher | |
| Lying Alternate Floor Leg Raise | 3 rounds x 40 seconds |
| Alternate Elbow To Knee Plank | 3 rounds x 30 seconds |
| Reach And Catch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Core #1 | |
| Cross Mountain Climber | 3 rounds x 40 seconds |
| Crunch | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Core #2 | |
| Crab Toe Touch | 3 rounds x 30 seconds |
| Side Plank Rotation (Left Side) | 3 rounds x 30 seconds |
| Side Plank Rotation (Right Side) | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Front Split | 2 rounds x 25 seconds |
| Front Split | 2 rounds x 20 seconds |
| Lying Glute Stretch (Left Side) | 2 rounds x 20 seconds |
| Lying Glute Stretch (Right Side) | 2 rounds x 20 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Inchworm | 1 x 25 seconds |
| Rear Shoulder Cross Stretch | 2 x 25 seconds |
| Torso Rotation | 1 x 30 seconds |
| Rest | 20 seconds |
| Block #2 | |
| Butterfly Pose (Baddha Konasana) | 1 x 30 seconds |
| Quadriceps Stretch | 2 x 25 seconds |
| Rest | 20 seconds |
| Block #4 | |
| Camel Pose | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Twist Hip Stretch | 2 x 25 seconds |
| The Straddle Stretch | 1 x 25 seconds |
| Rest | 20 seconds |
| Block #5 | |
| Hip External To Internal Rotation | 2 rounds x 30 seconds |
| Hip External To Internal Rotation | 2 rounds x 30 seconds |
| Side Leg Swing (Left Side) | 2 rounds x 30 seconds |
| Side Leg Swing (Right Side) | 2 rounds x 30 seconds |
Rest days play a vital role in preventing physical and mental fatigue, allowing for sustained progress and enjoyment in your fitness journey. They also provide an opportunity to focus on other aspects of well-being, such as nutrition and mindfulness, enhancing overall health.
| Block #1 | |
| Push Up To Plank Walkout (Kneeling allowed) | 3 rounds x 30 seconds |
| Push Up Release To Superman Lat Pull | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Bench Superman | 3 rounds x 50 seconds |
| Hand Release Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Alternate Superman To Superman | 3 rounds x 40 seconds |
| Body Up | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Bird Dog Full Plank | 3 rounds x 40 seconds |
| Reverse Plank | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Finisher | |
| Hollow Body Rock To Ab Air Bike | 3 rounds x 40 seconds |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Alternate Lunge To Front Leg Raise | 3 rounds x 40 seconds |
| Alternate Single Leg Glute Bridge | 3 rounds x 40 seconds |
| Jumping Jack To Overhead Squat | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Freehand Squat To Lateral Walk | 3 rounds x 12 reps |
| Glute Kickback To Side Leg Lateral (Total reps) | 3 rounds x 16 reps |
| Rest | 60 seconds |
| Block #3 | |
| Squat To Hip Abduction | 3 rounds x 40 seconds |
| Frog Glute Bridge Hold | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Squat To Alternate Oblique Crunch (Total reps) | 3 x 12 reps |
| Rest | 40 seconds |
| Finisher | |
| Overhead Crunch | 3 rounds x 30 seconds |
| Plank Lateral Jump | 3 rounds x 30 seconds |
| Reverse Burpee | 3 rounds x 30 seconds |
| Rest | 30 seconds |
Rest days are pivotal for reducing inflammation and minimizing the risk of injury, thereby ensuring a more effective and sustainable fitness regimen. They also encourage the exploration of new hobbies or activities, contributing to a well-rounded and fulfilling lifestyle.
| Block #1 | |
| Cross Reverse Lunge To Kickback | 3 rounds x 40 seconds |
| Alternate Glute Kickback | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Single Leg Glute Bridge (Left Side) | 3 rounds x 12 reps |
| Single Leg Glute Bridge (Right Side) | 3 rounds x 10 reps |
| Squat Lateral Walk Side To Side (Total reps) | 3 rounds x 14 reps |
| Rest | 60 seconds |
| Block #3 | |
| Leg Kickback Around The World (Left Side) | 3 rounds x 50 seconds |
| Leg Kickback Around The World (Right Side) | 3 rounds x 50 seconds |
| Wall Squat Hold | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Alternate Reverse Lunge To Airplane | 3 rounds x 40 seconds |
| Lying Reverse Leg Raise | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Glute Bridge Hold Pullover | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Push Up Plus | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Superman Hold To Lat Pull | 3 rounds x 45 seconds |
| Push Up To Plank (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Single Leg Mountain Climber (Left Side) | 3 rounds x 12 reps |
| Single Leg Mountain Climber (Right Side) | 3 rounds x 12 reps |
| Rest | 50 seconds |
| Finisher | |
| Mountain Climber To Lateral Jump To Ski Abs | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Core #1 | |
| Walking Ski Abs | 3 rounds x 40 seconds |
| Alternate Heel Touch | 3 rounds x 40 seconds |
| Oblique Leg Pull In | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Core #2 | |
| Bent Knee Hip Raise | 3 rounds x 50 seconds |
| Side Plank Leg Raised (Left Side) | 3 rounds x 20 seconds |
| Side Plank Leg Raised (Right Side) | 3 rounds x 20 seconds |
| Rest | 40 seconds |
| Block #1 | |
| 90/90 Hip Stretch | 2 rounds x 25 seconds |
| 90/90 Hip Stretch | 2 rounds x 20 seconds |
| Iron Cross Stretch (Left Side) | 2 rounds x 20 seconds |
| Iron Cross Stretch (Right Side) | 2 rounds x 20 seconds |
| Rest | 20 seconds |
| Block #2 | |
| Butterfly Pose (Baddha Konasana) | 1 x 30 seconds |
| Quadriceps Stretch | 2 x 25 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Inchworm | 1 x 25 seconds |
| Rear Shoulder Cross Stretch | 2 x 25 seconds |
| Torso Rotation | 1 x 30 seconds |
| Rest | 20 seconds |
| Block #4 | |
| Camel Pose | 1 x 30 seconds |
| Cobra Pose | 1 x 30 seconds |
| Twist Hip Stretch | 2 x 25 seconds |
| The Straddle Stretch | 1 x 25 seconds |
| Rest | 20 seconds |
| Block #5 | |
| Hip External To Internal Rotation | 1 rounds x 30 seconds |
| Hip External To Internal Rotation | 1 rounds x 30 seconds |
| Side Leg Swing (Left Side) | 1 rounds x 30 seconds |
| Side Leg Swing (Right Side) | 1 rounds x 30 seconds |
Rest days are instrumental in boosting cardiovascular health by allowing the heart and lungs to recover, ultimately enhancing endurance and overall fitness capacity. Additionally, they provide an ideal opportunity to focus on hydration and nutrition, supporting a holistic approach to health and well-being.
| Block #1 | |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Superman Pull | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Knee Plyo Push Up | 3 rounds x 40 seconds |
| Superman Hold | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Supine Push Up | 2 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Full Plank Shoulder Tap | 3 rounds x 40 seconds |
| Alternate Straight Leg Lowering | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Finisher | |
| Air Bike | 3 rounds x 30 seconds |
| Suitcase Crunch To Russian Twist | 3 rounds x 30 seconds |
| Toe Touch Crunch | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Reverse Cross Lunge (Curtsy) (Total reps) | 3 x 24 reps |
| Rest | 60 seconds |
| Block #2 | |
| Alternate Single Leg Jump | 3 rounds x 40 seconds |
| Calf Raise | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Squat Lateral Walk Side To Side | 3 x 22 reps |
| Rest | 60 seconds |
| Block #4 | |
| Prisoner Squat Pulse | 3 rounds x 40 seconds |
| Glute Bridge Hold | 3 rounds x 30 seconds |
| Rest | 50 seconds |
| Finisher | |
| Alternate Oblique Crunch | 3 rounds x 30 seconds |
| Jumping Jack to Alternate Cross Toe Touch | 3 rounds x 30 seconds |
| Jump Squat Twist | 3 rounds x 30 seconds |
| Rest | 30 seconds |
If you have completed this workout program, congratulations!
You can move on to the next level of bodyweight training, which this elite calisthenics program.
Taking your calisthenics workout to the next level can be an empowering journey. It teaches patience, consistency and discipline. Most importantly, it proves that your body can do more than you ever imagined.
Always remember: you are stronger than you think and your body can adapt to the demands you put it through. Keep challenging yourself, celebrate small victories, and trust the process. Progress may be gradual, but every rep, hold, and movement you master is a step toward your peak potential. Your only real competition is who you were yesterday.