Become a BEAST with Calisthenics

I know what you are thinking, the handstand push ups looks impossible.

Especially if you are not much into calisthenics

Don't worry, there is always a solution.

The name of the solution is: Pike Push ups.

It's very similar to the HSPU but in a pike position with your feet over some steps (or on the ground)

if you don't know what a pike push up is, you can find it in this video.

Just click on the tab and you will understand.

Having said that

WOD: First we work on the "explosive strength" with the first 2 exercises.

Handstand Push ups and Explosive Pull ups.

obviously during the HSPU you don't necessarily have to touch the shoulder with your hand

same for the Pull ups, you don't necessarily have to add the clap

the important thing is to pull yourself high enough so that your chest reach the bar level

During the HSPU (or Pike Push ups) JUST PUSH AS MUCH AS YOU CAN!

Then, we move to easier exercises, but we are going to increase the repetitions

I have showed you 15 reps per exercise, but feel free to adapt the set to your level. (12-10 reps is okay too)

If you are an advanced athlete you can do 20 reps per each set.

People always think that with Calisthenics you reach your max potential with a few months/years

Even when you have reached all these repetitions

you can always find an harder variation!

Rest between sets: 3 minutes for the harder exercises like HSPU and Explosive Pull ups.

Rest 90-120 seconds for the easier exercises like Reverse Pull ups, Push ups and Dips.

for these exercises 90-120 seconds should be enough. Obviously you can always take more rest, but this is what I suggest.

3-4 sets per exercises.

If you are an advanced athlete you can increase the sets to 5 (for the first 2 exercises)

Repeat 1-2 per week

At the end of the week you can also add one of the many circuits that you can find on my channel

With 3 upper body sessions per week you should be okay, add 1-2 sessions for your legs for a complete physique.

Visit www.andrealarosa.fit if you want to improve push ups, pull ups and dips

I'm sure you'll find the right workout sheet for your level

Visit shop.andrealarosa.fit for my wrist wraps or resistance bands

Just take a look, maybe you can find something useful

Having said that, stay strong, never give up...

...See you soon!