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Are you ready to take your calisthenics training to the next level? If you're looking for an intermediate workout that will challenge you and help you build strength, muscle, and endurance, then you're in the right place. This calisthenics intermediate workout from Kizworld is designed to push you to your limits and help you achieve your fitness goals.
Calisthenics Intermediate Workout: Unleash Your Inner Beast
Workout | Sets | Reps |
|---|---|---|
Pull-ups | 3 | 10-12 |
Dips | 3 | 10-12 |
Handstand Push-ups | 3 | 8-10 |
Squats | 3 | 15-20 |
Lunges | 3 | 12-15 per leg |
Push-ups | 3 | 10-12 |
Rows | 3 | 10-12 |
Plank Hold | 3 | 30 seconds |
I. Calisthenics Intermediate Workout: Step-by-step Guide
### Choose the right exercisesThe first step is to choose the right exercises. For an intermediate calisthenics workout, you will want to choose exercises that are challenging but still achievable. Some good options include:* Pull-ups* Dips* Handstand push-ups* Squats* Lunges* Push-ups* Rows### Start with a warm-upBefore you begin your workout, it is important to warm up. This will help to prevent injuries and prepare your body for the exercises ahead. Some good warm-up exercises include:
- Jumping jacks
- High knees
- Butt kicks
- Arm circles
- Leg swings
### Perform the exercisesOnce you are warmed up, you can begin performing the exercises. Start with a few sets of each exercise, and gradually increase the number of sets as you get stronger.
When performing the exercises, focus on maintaining good form. This will help to prevent injuries and maximize the benefits of the exercises.
If you are new to calisthenics, it is important to start slowly and gradually increase the intensity of your workouts. This will help to prevent injuries and allow your body to adapt to the new exercises.### Cool downAfter your workout, it is important to cool down. This will help to prevent muscle soreness and stiffness. Some good cool-down exercises include:
- Stretching
- Walking
- Yoga
### Tips for beginnersIf you are new to calisthenics, here are a few tips to help you get started:* Start with a few sets of each exercise, and gradually increase the number of sets as you get stronger.* Focus on maintaining good form.* Listen to your body and rest when you need to.* Don't be afraid to ask for help from a friend or trainer.* Have fun! Calisthenics is a great way to get in shape and have fun at the same time.**Related posts:*** [How to do a muscle up](https://kizworld.vn/how-to-do-a-muscle-up/)* [Best calisthenics gifts and accessories](https://kizworld.vn/the-best-calisthenics-gifts-and-accessories/)* [Best calisthenics quotes and motivation](https://kizworld.vn/the-best-calisthenics-quotes-and-motivation/)
Calisthenics Intermediate Workout: Step-by-step Guide
II. Advanced Calisthenics Workout Plan
### Intermediate Calisthenics Exercise ProgressionIf you're looking to take your calisthenics workouts to the next level, then it's time to start incorporating advanced exercises. These exercises will challenge your strength, power, and coordination, and help you build an impressive physique.Here are a few examples of advanced calisthenics exercises:
- Muscle-ups
- Handstand push-ups
- Weighted pull-ups
- Dips
- Planche
These exercises are not easy, but they are definitely achievable with practice. If you're new to calisthenics or just looking to get started with advanced exercises, then I recommend checking out the [kizworld article on how to get started with calisthenics](https://kizworld.vn/how-to-get-started-with-calisthenics-as-a-beginner/).### Benefits of Advanced CalisthenicsThere are many benefits to practicing advanced calisthenics, including:
- Increased strength
- Improved power
- Enhanced coordination
- Boosted confidence
- Overall improved fitness
If you're ready to take your calisthenics workouts to the next level, then I encourage you to start incorporating advanced exercises into your routine. With practice and dedication, you can achieve amazing results.### A Sample Advanced Calisthenics Workout PlanHere is a sample advanced calisthenics workout plan that you can follow:**Monday:*** Warm-up: Jumping jacks, high knees, butt kicks (5 minutes)* Strength: Weighted pull-ups (3 sets of 8-12 reps)* Power: Box jumps (3 sets of 10-15 reps)* Coordination: Handstand walks (3 sets of 10-20 steps)* Cool-down: Stretching (5 minutes)**Tuesday:*** Rest**Wednesday:*** Warm-up: Jumping jacks, high knees, butt kicks (5 minutes)* Strength: Dips (3 sets of 10-15 reps)* Power: Push-ups (3 sets of 20-30 reps)* Coordination: L-sits (3 sets of 30-60 seconds)* Cool-down: Stretching (5 minutes)**Thursday:*** Rest**Friday:*** Warm-up: Jumping jacks, high knees, butt kicks (5 minutes)* Strength: Muscle-ups (3 sets of 5-10 reps)* Power: Plyometric push-ups (3 sets of 10-15 reps)* Coordination: Planche holds (3 sets of 10-20 seconds)* Cool-down: Stretching (5 minutes)**Saturday:*** Rest**Sunday:*** Active recovery: Go for a walk, hike, or swimThis is just a sample workout plan. You can adjust it to fit your own fitness level and goals. It's important to listen to your body and rest when needed. With consistency and dedication, you can achieve great results with advanced calisthenics.
Advanced Calisthenics Workout Plan
III. Intermediate Calisthenics Exercise Progression
Master the Basics First
Before attempting advanced calisthenics exercises, it's crucial to master the basics. This includes exercises like push-ups, pull-ups, squats, and lunges. Once you can perform these exercises with good form and control, you can start to progress to more challenging variations.How to Do a Muscle-Up
Start with Bodyweight Exercises
Bodyweight exercises are a great way to build strength and muscle without the need for any equipment. They are also a good way to progress to more advanced calisthenics exercises. Some examples of bodyweight exercises include push-ups, pull-ups, squats, and lunges.The Best Calisthenics Gifts and Accessories
Gradually Increase the Difficulty
As you get stronger, you can gradually increase the difficulty of your calisthenics workouts. This can be done by adding weight, increasing the number of repetitions, or decreasing the rest time between sets.
Exercise | Sets | Reps |
|---|---|---|
Push-ups | 3 | 10-12 |
Pull-ups | 3 | 10-12 |
Squats | 3 | 15-20 |
Listen to Your Body
It's important to listen to your body and rest when you need to. Don't push yourself too hard, especially if you're new to calisthenics. If you experience any pain, stop exercising and consult with a doctor.The Best Calisthenics Quotes and Motivation
Have Fun
Calisthenics should be enjoyable, so make sure to have fun with it. Find exercises that you enjoy and that challenge you. And don't be afraid to experiment with different variations to find what works best for you.
Intermediate Calisthenics Exercise Progression
IV. Calisthenics Workouts for Building Strength and Muscle
Compound Exercises
Compound exercises are a great way to build strength and muscle because they work multiple muscle groups at once. Some of the best compound exercises for calisthenics include:- Pull-ups- Dips- Handstand push-ups- Squats- Lunges- Push-ups- RowsThese exercises can be done with a variety of different variations to make them more or less challenging. For example, you can do pull-ups with a wide grip, a narrow grip, or a neutral grip. You can also do dips on parallel bars, dip bars, or even a chair.
Progressive Overload
Progressive overload is a key principle of building strength and muscle. It means that you need to gradually increase the weight or resistance of your workouts over time in order to continue to see results. There are a few different ways to do this with calisthenics.One way is to simply increase the number of repetitions or sets of each exercise. Another way is to make the exercises more challenging by using a different variation. For example, you could start by doing regular push-ups and then progress to decline push-ups or plyometric push-ups.
Nutrition
Nutrition is also an important part of building strength and muscle. Make sure to eat a healthy diet that is high in protein and calories. You should also drink plenty of water to stay hydrated.
Related Posts
- How to Build Muscle and Strength with Calisthenics- The Best Calisthenics Exercises and Variations- The Best Calisthenics Equipment and Gear
Benefits of Calisthenics
Calisthenics offers a number of benefits for building strength and muscle, including:- Increased strength and power- Improved muscle definition- Enhanced flexibility and mobility- Reduced risk of injury- Improved cardiovascular health- Increased confidence and self-esteemIf you are looking for a challenging and effective way to build strength and muscle, calisthenics is a great option. With a little dedication and effort, you can achieve your fitness goals and improve your overall health and well-being.
Benefit | Description |
|---|---|
Increased strength and power | Calisthenics exercises work multiple muscle groups at once, which helps to build strength and power. |
Improved muscle definition | Calisthenics exercises help to tone and define muscles, giving you a more athletic appearance. |
Enhanced flexibility and mobility | Calisthenics exercises help to improve flexibility and mobility, which can reduce your risk of injury and improve your overall fitness. |
Calisthenics Workouts for Building Strength and Muscle
V. Conclusion
Congratulations on completing this calisthenics intermediate workout! 🎉💪 You should be proud of yourself for pushing your limits and challenging your body. Remember, consistency is key when it comes to fitness. 🔑 So keep up the good work, and you'll be amazed at how much progress you can make. 💪🔥