# 4 Week Advanced Calisthenics Workout Routine for Men This advanced 4 week calisthenics program is designed for men who want to build muscle, improve strength, and increase body control using harder progressions and structured weekly training. Every workout pushes your stability, endurance, and mechanics with advanced variations that challenge your entire body. Whether you train calisthenics regularly or want a clear plan to break plateaus, this program helps you gain strength, build lean muscle, and master more demanding movements without equipment. ![man](//cdn.gymaholic.co/articles/4-week-advanced-calisthenics-workout-routine-for-men/man.jpg "man") We’re talking about movements that demand impressive core control, stamina and stability. If intermediate training was about refining the basics, advanced training is about moving past your limits and becoming a better overall athlete. This article will guide you to your 4-week advanced calisthenic routine to help you move past your limitations and keep progressing with your bodyweight training. ## Why move to advanced calisthenics? Because your body adapts to whatever you throw at it. You’ve already leveled up through progressive overload, [tempo](https://www.gymaholic.co/articles/weight-lifting-rep-tempo) control, and harder variations. However, gains slow down when the moves stop challenging your nervous system. If you are doing [intermediate calisthenics](https://www.gymaholic.co/articles/intermediate-calisthenics-workout-plan-for-men) for more than 8 months, chances are you are already peaking on what you can achieve with the training you have right now. Advanced calisthenics forces your brain and body to work together in ways previous training routines can’t. This routine is designed to further improve your strength, balance, coordination, endurance, and [muscle mass](https://www.gymaholic.co/articles/the-best-workout-split-to-build-lean-muscle-mass-fast). **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 ## Advanced calisthenics routine overview This 4-week advanced [calisthenics](https://www.gymaholic.co/articles/9-reasons-why-you-should-add-calisthenics-to-your-workouts) routine focuses on achieving functional strength, balance and coordination. It isn’t about chasing flashy skills for a show that you typically see with a veteran calisthenics practitioner but rather it focuses on building advanced movements with precision and confidence. At this level, every rep demands you to focus on your raw strength and perform each exercise with intention. This program is created for experienced athletes who have already mastered intermediate calisthenics and are ready to push into high-skill territory. Each week is structured to target key muscle groups of the upper and lower body as well as the core with 2 rest days. By the end of the 4 weeks, you’ll not only be stronger, but more efficient in advanced movements. ### Reminders: Before you start any workout, warm up. Give yourself 3 to 5 minutes. Focus on dynamic stretches, joint rotations, and light drills like [high knees](https://www.gymaholic.co/exercises/592/high-knee), arm swings, or [scapular pulls](https://www.gymaholic.co/exercises/959/scapular-pull-up). The goal is to raise your heart rate, activate your muscles, and prepare your joints for the higher demands of advanced movements to [prevent injuries](https://www.gymaholic.co/articles/how-to-avoid-injuries-and-take-your-recovery-to-the-next-level). During the workout, pace yourself. Rest for 40-60 seconds between high-skill exercises to recover enough for quality performance. If you need a little longer, take it. The aim is precision, not rushing. Form is your top priority. If your technique breaks down, you are no longer building strength, you are building bad habits and risking injury. Focus on clean, controlled reps, even if that means fewer repetitions. After your session, cool down for 5 to 10 minutes. Include light walking, [deep breathing](https://www.gymaholic.co/articles/does-breathing-technique-affect-your-workout-performance), and stretches for the muscles and joints you worked. This reduces soreness and helps maintain mobility over time. These workouts use a circuit format, which means you'll move from one exercise to the next with minimal rest between them. This keeps your heart rate elevated while building strength, giving you both cardio and strength benefits in one efficient workout. Complete one full cycle through all the exercises to finish one round, take your designated rest period, then repeat for the next round. ## Practical tips ### Prioritize joint care Remember, fitness is a lifestyle. If you are doing this for a long time, you have to save your joints from wear and tear. At this stage, your wrist, elbows, knees, and shoulders take repeated load from dynamic demands of exercises. Therefore, include wrist [mobility drills](https://www.gymaholic.co/articles/how-long-you-should-stretch-for), band workouts, and controlled joint rotations in every session. ### Train with intent Every rep should have a purpose. Keep your mind in the workout even if you are doing calisthenics for a long time already. Avoid “going through the motions” just to finish the set. High-skill training demands your full attention to form, breathing, and control. ### Recovery is essential There will be a time that even this advanced calisthenics routine will not be as challenging as it is today, but do not take recovery and rest period for granted. They are part of your training. Advanced moves challenge your nervous system as much as your muscles. Get enough [sleep](https://www.gymaholic.co/articles/the-essential-role-of-sleep-in-enhancing-your-fitness), eat for performance, and treat recovery days as an essential part of your training routine. ### Day 1: Upper Body Pump 💣

Block #1
Reverse Snow Angel To Superman	3 rounds x 40 seconds
Push Up To Plank (Kneeling allowed)	3 rounds x 40 seconds
Full Plank Shoulder Tap	3 rounds x 20 seconds
Rest	60 seconds
Block #2
Knee Push Up Release	3 rounds x 40 seconds
Alternate Superman	3 rounds x 40 seconds
Glute Bridge Pullover	3 rounds x 40 seconds
Rest	60 seconds
Block #3
Side Plank Crunch (Left Side)	3 rounds x 12 reps
Side Plank Crunch (Right Side)	3 rounds x 12 reps
Rest	50 seconds
Block #4
Push Up Plus	3 rounds x 30 seconds
Floor Tricep Dip	3 rounds x 30 seconds
Rest	40 seconds
Finisher
Overhead Crunch	3 rounds x 10 reps
Bottoms Up	3 rounds x 10 reps
Rest	30 seconds

You can find this men’s workout routine on the Gymaholic app: {id:31648,className:Plan} ### Day 2: Leg & HIIT 🔥

Block #1
Walking Lunge (Total reps)	3 x 24 reps
Rest	60 seconds
Block #2
Squat	3 rounds x 15 reps
Glute Bridge On Heels (Hamstring Focus)	3 rounds x 10 reps
Rest	60 seconds
Block #3
Split Squat (Left Side)	3 rounds x 40 seconds
Split Squat (Right Side)	3 rounds x 40 seconds
Rest	60 seconds
Block #4
Squat To Alternate Oblique Crunch (Total reps)	3 x 14 reps
Rest	60 seconds
Finisher
Side Plank Crunch (Left Side)	3 rounds x 30 seconds
Side Plank Crunch (Right Side)	3 rounds x 30 seconds
Burpee	3 rounds x 30 seconds
Rest	30 seconds

### Day 3: Core & Mobility Session 👊

Core #1
Crunch	3 rounds x 30 seconds
Russian Twist	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	35 seconds
Core #2
Mountain Climber	3 rounds x 40 seconds
Ab Pendulum	3 rounds x 40 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	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

### Day 4: Rest day Rest days are essential for allowing muscles to repair and grow, reducing the risk of injury and enhancing overall performance. They also help to prevent burnout by giving the mind and body time to recover, leading to improved long-term motivation and consistency in fitness routines. ![Day 5 Workout Image](https://cdn-training.gymaholic.co/media/33eb0aa7-91a4-4157-9b09-320e8cae5660.jpg) ### Day 5: Upper Body & HIIT 🥵

Block #1
Push Up To Shoulder Tap To Lateral Hand Walk	3 rounds x 40 seconds
Superman Pull	3 rounds x 40 seconds
Rest	60 seconds
Block #2
Push Up To Walkout Tiger Bend (Kneeling allowed)	3 rounds x 40 seconds
Alternate Lateral Superman	3 rounds x 40 seconds
Rest	60 seconds
Block #3
Bear Plank Shoulder Tap	3 rounds x 40 seconds
Reverse Snow Angel	3 rounds x 40 seconds
Plank To Full Plank	3 rounds x 30 seconds
Rest	60 seconds
Block #4
Plank To Alternate Oblique Crunch	3 rounds x 30 seconds
Crunch To Crab Toe Touch	3 rounds x 30 seconds
Rest	40 seconds
Finisher
Crunch To Leg Pull In	3 rounds x 30 seconds
Suitcase Crunch To Russian Twist	3 rounds x 30 seconds
Jumping Jack To Standing Cross Crunch	3 rounds x 30 seconds
Rest	40 seconds

### Day 6: Leg Circuit ☄️

Block #1
Squat To Alternate Side Abduction (Total reps)	3 x 24 reps
Rest	60 seconds
Block #2
Jump Squat	3 rounds x 40 seconds
Glute Bridge Hold	3 rounds x 30 seconds
Rest	60 seconds
Block #3
Split Squat	3 rounds x 12 reps
Split Squat	3 rounds x 12 reps
Rest	60 seconds
Block #4
Freehand Squat To Lateral Walk	3 x 1 minute
Rest	50 seconds
Finisher
Ab Pendulum	3 rounds x 30 seconds
Toe Touch Crunch	3 rounds x 30 seconds
Rest	35 seconds

### Day 7: Rest day Incorporating rest days into your routine can boost mental clarity and focus, as they provide the necessary downtime for cognitive recovery. Additionally, these breaks can enhance sleep quality, further supporting physical and mental rejuvenation. ### Day 8: Upper Body 💪

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
Pike Push Up	3 rounds x 40 seconds
Reverse Snow Angel To Superman	3 rounds x 40 seconds
Rest	60 seconds
Block #4
Floor Tricep Dip	3 rounds x 40 seconds
Plank To Full Plank	3 rounds x 40 seconds
Rest	50 seconds
Finisher
Air Bike	3 rounds x 40 seconds
Suitcase Crunch To Russian Twist	3 rounds x 30 seconds
Rest	40 seconds

### Day 9: Leg Burner & HIIT 💥

Block #1
Lunge (Total reps)	3 x 20 reps
Rest	60 seconds
Block #2
Burpee Tuck Jump	3 rounds x 40 seconds
Wall Squat Hold	3 rounds x 30 seconds
Rest	60 seconds
Block #3
Single Leg Jump Lunge	3 rounds x 12 reps
Single Leg Jump Lunge	3 rounds x 12 reps
Rest	70 seconds
Block #4
Sumo Squat Calf Raise	3 rounds x 50 seconds
Glute Bridge On Heels (Hamstring Focus)	3 rounds x 40 seconds
Rest	60 seconds
Block #5
Jumping Jack To Standing Cross Crunch	3 rounds x 30 seconds
Plank T Rotation	3 rounds x 30 seconds
Rest	30 seconds

![Day 10 Workout Image](https://cdn-training.gymaholic.co/media/d91c58f6-c6a7-4232-9cac-14093e5fe684.jpg) ### Day 10: Core & Mobility 👊

Core #1
Side Plank Crunch (Left Side)	4 rounds x 40 seconds
Side Plank Crunch (Right Side)	4 rounds x 40 seconds
Bent Knee Hip Raise	4 rounds x 40 seconds
Rest	30 seconds
Core #2
Toe Touch Crunch	3 rounds x 40 seconds
Plank To Alternate Oblique Hip Raise	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	1 rounds x 25 seconds
Front Split	1 rounds x 20 seconds
Lying Glute Stretch (Left Side)	1 rounds x 20 seconds
Lying Glute Stretch (Right Side)	1 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
Rest	20 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

### Day 11: Rest day Rest days play a crucial role in balancing hormone levels, which can lead to improved mood and energy regulation. They also offer an opportunity to engage in low-impact activities, promoting active recovery and maintaining flexibility. ### Day 12: Upper Body & HIIT 💣

Block #1
Glute Bridge Pullover	3 rounds x 40 seconds
Close Grip (Diamond) Push Up (Kneeling allowed)	3 rounds x 40 seconds
Bear Plank Shoulder Tap	3 rounds x 40 seconds
Rest	60 seconds
Block #2
Push Up Release To Superman Lat Pull	3 rounds x 40 seconds
Superman Pull	3 rounds x 40 seconds
Reverse Snow Angel	3 rounds x 40 seconds
Rest	60 seconds
Block #3
Jumping Jack	3 rounds x 40 seconds
Side Plank Pulse (Left Side)	3 rounds x 40 seconds
Side Plank Pulse (Right Side)	3 rounds x 40 seconds
Rest	60 seconds
Finisher
Burpee Tuck Jump	3 rounds x 30 seconds
Vertical Mountain Climber	3 rounds x 30 seconds
Plank Side To Side	3 rounds x 30 seconds
Rest	30 seconds

### Day 13: Leg Burner 🧨

Block #1
Alternate Lunge To Leg Kickback (Total reps)	3 x 24 reps
Rest	60 seconds
Block #2
Glute Bridge On Heels (Hamstring Focus)	3 rounds x 40 seconds
Wall Squat Hold	3 rounds x 30 seconds
Prisoner Squat	3 rounds x 30 seconds
Rest	60 seconds
Block #3
Lunge Heel Kick	3 rounds x 12 reps
Lunge Heel Kick	3 rounds x 12 reps
Rest	60 seconds
Block #4
Sumo Squat Calf Raise	3 rounds x 1 minute
Single Leg Calf Raise (Left Side)	3 rounds x 30 seconds
Single Leg Calf Raise (Right Side)	3 rounds x 30 seconds
Rest	60 seconds

### Day 14: Rest day Rest days contribute to a stronger immune system by allowing the body to recuperate and fend off illness more effectively. Moreover, they provide an opportunity to reflect on fitness goals and strategies, fostering a more mindful and intentional approach to training. ![Day 15 Workout Image](https://cdn-training.gymaholic.co/media/fffe5221-26a6-4ef9-a04a-2740e3bd96ec.jpg) ### Day 15: Upper Body Strength 🦾

Block #1
Push Up (Kneeling allowed, go to failure)	3 rounds x 40 seconds
Back Extension	3 rounds x 40 seconds
Rest	60 seconds
Block #2
Alternate Superman To Superman	3 rounds x 40 seconds
Push Up Plus	3 rounds x 40 seconds
Rest	60 seconds
Block #3
Lying Lat Pulldown To Shrug	3 rounds x 40 seconds
Body Up	3 rounds x 40 seconds
Rest	60 seconds
Block #4
Plank	3 rounds x 40 seconds
Oblique Leg Pull In	3 rounds x 40 seconds
Rest	60 seconds
Block #5
Mountain Climber (Total reps)	3 x 20 reps
Rest	60 seconds

### Day 16: Leg Shaper & HIIT⚡️

Block #1
Alternate Side Lunge (Total reps)	3 x 24 reps
Rest	60 seconds
Block #2
2 x Jump Squat To Reverse Lunge Crossover	3 rounds x 40 seconds
Frog Glute Bridge Hold	3 rounds x 40 seconds
Rest	60 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
Alternate Single Leg Up Glute Bridge (Left Side)	3 rounds x 10 reps
Alternate Single Leg Up Glute Bridge (Right Side)	3 rounds x 10 reps
Rest	60 seconds
Block #5
Burpee Tuck Jump	3 rounds x 30 seconds
Crab Toe Touch	3 rounds x 30 seconds
Rest	20 seconds

### Day 17: Core & Stretching 🤜🤛

Core #1
Air Bike	3 rounds x 40 seconds
Alternate Heel Touch	3 rounds x 40 seconds
Plank Hip Roll	3 rounds x 40 seconds
Russian Twist	1 rounds x 40 seconds
Rest	40 seconds
Core #2
Leg Pull In	3 rounds x 12 reps
Single Leg Mountain Climber (Left Side)	3 rounds x 8 reps
Single Leg Mountain Climber (Right Side)	3 rounds x 8 reps
Rest	40 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	1 rounds x 25 seconds
Front Split	1 rounds x 20 seconds
Lying Glute Stretch (Left Side)	1 rounds x 20 seconds
Lying Glute Stretch (Right Side)	1 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
Rest	40 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

### Day 18: Rest day Rest days are vital for maintaining joint health, as they reduce the stress and strain from continuous exercise, promoting long-term mobility and function. They also encourage creativity and problem-solving by giving the brain a chance to reset and process information subconsciously. ### Day 19: Upper Body & HIIT 💪

Block #1
Close Grip (Diamond) Push Up (Kneeling allowed)	3 rounds x 40 seconds
Superman Hold To Lat Pull	3 rounds x 40 seconds
Rest	60 seconds
Block #2
Drop Push Up (Kneeling allowed)	3 rounds x 40 seconds
Wall Knee Bent Superman Pull	3 rounds x 40 seconds
Rest	60 seconds
Block #3
Full Plank Shoulder Tap	3 rounds x 40 seconds
Reverse Snow Angel To Superman	3 rounds x 40 seconds
Rest	60 seconds
Block #4
Floor Tricep Dip	3 rounds x 30 seconds
Plank To Full Plank	3 rounds x 30 seconds
Rest	50 seconds
Finisher
Plank Lateral Jump	3 rounds x 30 seconds
Leg Pull In	3 rounds x 30 seconds
Elbow To Knee Crunch	3 rounds x 30 seconds
Rest	30 seconds

![Day 20 Workout Image](https://cdn-training.gymaholic.co/media/23a610be-1d0f-4b89-b415-fb4e46ae2cdf.jpg) ### Day 20: Leg Smasher 🔥🔥

Block #1
Single Leg Lunge To Calf Raise (Left Side)	3 rounds x 12 reps
Single Leg Lunge To Calf Raise (Right Side)	3 rounds x 12 reps
Rest	60 seconds
Block #2
Single Leg Box Step Up Jump (Left Side)	3 rounds x 40 seconds
Single Leg Box Step Up Jump (Right Side)	3 rounds x 40 seconds
Rest	60 seconds
Block #3
Single Leg Mountain Climber (Left Side)	3 rounds x 40 seconds
Single Leg Mountain Climber (Right Side)	3 rounds x 40 seconds
Burpee	3 rounds x 30 seconds
Jumping Jack to Alternate Cross Toe Touch	3 rounds x 30 seconds
Rest	50 seconds
Block #4
Alternate Side Lunge (Total reps)	3 rounds x 20 reps
Glute Bridge	3 rounds x 12 reps
Rest	60 seconds

### Day 21: Rest day Rest days are key to maintaining a balanced metabolism, as they allow the body to optimize nutrient absorption and energy utilization. They also provide an opportunity for emotional well-being, offering time to engage in leisure activities that bring joy and relaxation. ### Day 22: Upper Body 💣

Block #1
Reverse Snow Angel To Superman	3 rounds x 40 seconds
Push Up To Plank (Kneeling allowed)	3 rounds x 40 seconds
Supine Push Up	3 rounds x 30 seconds
Rest	60 seconds
Block #2
Knee Push Up Release	3 rounds x 40 seconds
Alternate Superman	3 rounds x 40 seconds
Glute Bridge Pullover	3 rounds x 40 seconds
Rest	60 seconds
Block #3
Side Plank Crunch (Left Side)	3 rounds x 12 reps
Side Plank Crunch (Right Side)	3 rounds x 12 reps
Push Up Plus	3 rounds x 12 reps
Rest	60 seconds
Finisher
Alternate Oblique Toe Touch Crunch (Total reps)	3 rounds x 12 reps
Flutter Kick (Total reps)	3 rounds x 12 reps
Rest	30 seconds

### Day 23: Leg Burner & HIIT ⚡️

Block #1
Alternate Reverse Lunge To Kickback (Total reps)	4 x 24 reps
Rest	60 seconds
Block #2
Jump Squat	3 rounds x 40 seconds
Glute Bridge On Heels (Hamstring Focus)	3 rounds x 30 seconds
Rest	60 seconds
Block #3
Single Leg Box Step Up Jump	3 rounds x 12 reps
Single Leg Box Step Up Jump	3 rounds x 12 reps
Rest	105 seconds
Block #4
Sumo Squat Calf Raise	3 x 50 seconds
Rest	60 seconds

### Day 24: Core & Mobility 🤩

Core #1
Frog Sit Up	4 rounds x 12 reps
Oblique Leg Raise (Left Side)	4 rounds x 10 reps
Oblique Leg Raise (Right Side)	4 rounds x 10 reps
Rest	50 seconds
Block #1
Twist Hip Stretch	1 rounds x 25 seconds
Twist Hip Stretch	1 rounds x 20 seconds
Knee Across The Body Stretch (Left Side)	1 rounds x 20 seconds
Knee Across The Body Stretch (Right Side)	1 rounds x 20 seconds
Sit Squat Stretch	1 rounds x 30 seconds
Rest	20 seconds
Block #2
Frog Stretch	1 x 30 seconds
Lying Quadriceps Stretch	2 x 25 seconds
Rest	20 seconds
Block #3
Clasp Hands Behind Back Shoulder Stretch	1 x 30 seconds
Upward Dog Pose (Urdhva Mukha Svanasana)	1 x 30 seconds
90/90 Hip Stretch	2 x 25 seconds
The Straddle Stretch	1 x 25 seconds
Rest	20 seconds
Block #4
Inchworm	1 x 25 seconds
Wall Downdog	1 x 25 seconds
Seated Overhead Stretch	1 x 30 seconds
Rest	20 seconds
Block #5
Side Leg Swing	1 rounds x 30 seconds
Side Leg Swing	1 rounds x 30 seconds
Lateral Hip Opener	1 rounds x 30 seconds
Camel Pose	1 rounds x 30 seconds
Core 2
Mountain Climber (Total reps)	3 x 16 reps
Rest	40 seconds

### Day 25: Rest day Rest days are instrumental in reducing inflammation, which can lead to faster recovery and improved overall health. They also foster social connections by freeing up time to engage in activities with friends and family, enhancing emotional support and well-being. ![Day 26 Workout Image](https://cdn-training.gymaholic.co/media/204b9008-3052-4fc2-a9ff-ad19ca49c4cf.jpg) ### Day 26: Upper Body HIIT ☄️

Block #1
Burpee Without Jump	3 rounds x 40 seconds
Freehand Squat To Lateral Walk	3 rounds x 40 seconds
Rest	60 seconds
Block #2
Jumping Jack to Alternate Cross Toe Touch	3 rounds x 40 seconds
Plank To Full Plank	3 rounds x 40 seconds
Rest	60 seconds
Block #3
Jump Squat To Jump Lunge	3 rounds x 40 seconds
Plank Jack	3 rounds x 30 seconds
Rest	60 seconds
Block #4
Sprawl Frog Kick	3 rounds x 40 seconds
Russian Twist	3 rounds x 40 seconds
Rest	60 seconds
Finisher
Jumping Jack	3 rounds x 40 seconds
Lying Floor Leg Raise	3 rounds x 40 seconds
Rest	50 seconds

### Day 27: Leg Session 🔥

Block #1
Walking Lunge	4 rounds x 1 minute
Glute Bridge On Heels (Hamstring Focus)	4 rounds x 40 seconds
Rest	60 seconds
Block #2
Squat	4 x 1 minute
Rest	60 seconds
Block #3
Split Squat (Left Side)	3 rounds x 12 reps
Split Squat (Right Side)	3 rounds x 12 reps
Rest	60 seconds
Block #4
Squat To Alternate Oblique Crunch (Total reps)	3 x 20 reps
Rest	60 seconds

## What’s next? If you have completed this workout program, congratulations! You can move on to the next level of bodyweight training, which this elite calisthenics program. {className:Plan,id:33698} ## Bottom line If you are at this stage of bodyweight training, this means you have adopted calisthenics as your workout style and discipline. Performing calisthenics rewires how you think about strength and movement. At this stage, progress is no longer measured only by bigger numbers or harder variations, but more about the consistency you bring to each session. The real advantage of mastering your bodyweight at an advanced level is freedom. You are no longer tied to a gym, a set of machines, or specific conditions or environments. Whether you are training in your living room, on the road or in a park, you carry the ability to challenge yourself anywhere.