Calisthenics Débutant Avancé

Exercise 1

Assisted Pull-up

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1min30 Rest

Exercise 2

Battle Rope

Equipment: Full Gym

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3 Sets

MAX Reps

1min30 Rest

Exercise 3

Bench Dips on Floor

Equipment: Bench, Full Gym

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4 Sets

12 Reps

1min Rest

Exercise 4

Bench Glute Flutter Kicks

Equipment: Bench, Full Gym, NO EQUIPMENT

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4 Sets

20 Reps

1min30 Rest

Exercise 5

Bent-Over Barbell Reverse Raise

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

1min30 Rest

Exercise 6

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

1min30 Rest

Exercise 7

Burpees

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12-20 Reps

2min Rest

Exercise 8

Chaturanga Dandasana | Low Plank Pose

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30s-1min Reps

1min Rest

Exercise 9

Chest Dips

Equipment: Full Gym, Machine

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3-4 Sets

6-20 Reps

1min30 Rest

Exercise 10

Chin-Up

Equipment: Full Gym

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3-4 Sets

6-12 Reps

1min30 Rest

Exercise 11

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

16-24 Reps

1min Rest

Exercise 12

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

16-24 Reps

1min30 Rest

Exercise 13

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

16-24 Reps

1min Rest

Exercise 14

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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3-4 Sets

6-12 Reps

1min30 Rest

Exercise 15

Dip Shrugs (Serratus Shrugs)

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1min Rest

Exercise 16

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

1min Rest

Exercise 17

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

1min Rest

Exercise 18

Glute Bridge on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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3-4 Sets

12 Reps

1min Rest

Exercise 19

Hammer Curl with Resistance Band

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

45s Rest

Exercise 20

Handstand

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

6 Reps

1min Rest

Exercise 21

Hanging Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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3-4 Sets

8-12 Reps

Exercise 22

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

10-12 Reps

1min30 Rest

Exercise 23

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

10-12 Reps

1min Rest

Exercise 24

L-Sit

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

MAX Reps

1min Rest

Exercise 25

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

16-24 Reps

1min30 Rest

Exercise 26

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

MAX Reps

1min Rest

Exercise 27

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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3-4 Sets

8-10 Reps

Exercise 28

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-12 Reps

1min30 Rest

Exercise 29

Prone Cervical Extension

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

MAX Reps

1min Rest

Exercise 30

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-20 Reps

1min Rest

Exercise 31

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

6-12 Reps

1min Rest

Exercise 32

Scapula Pull-up

Equipment: Full Gym

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4 Sets

MAX Reps

1min Rest

Exercise 33

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

30s Rest

Exercise 34

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

1min Rest

Exercise 35

Single Leg Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

20 Reps

30s Rest

Exercise 36

Standing Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

45s Rest

Exercise 37

Wall Walk

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

6-12 Reps

1min30 Rest

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