Full Body Calisthenics Circuit - Advanced Routine

The circuit of the day is for “advanced” athletes.

I started with 6 muscle ups,

I think most of the people who already have a good level should be able to do these reps, but feel free to adjust the number of reps to your level.

Then 6 pistol squats, you can easily increase the number of the repetitions,

I decided to go for 6 reps because I don’t usually train this movement in my routine, but it’s a great exercise to do during this “extra” session at the end of the week.

3rd exercise of the day: Handstand Push ups.

If too difficult you can assist the movement with the help of the wall.

4th exercise of the day: Pull ups.

Then some Split squat pumps, this is the name I use, because the range of motion isn’t 100%, it’s used for a good “pump”.

Next exercise: Dips.

Right after the dips you can do 15 knee raises and 15” seconds hold of hanging L-sit.

2-3 minutes of rest and then you can repeat the circuit.

3-4 sets should be enough.

Do 5 sets if you are an expert,

but in my opinion 3-4 sets are enough for a good workout.

I do prefer 1 less set with good execution of the exercises.

let me know your feedback with a comment if you try the circuit,

Please let me know if you want more similar videos or not.

Remember to visit www.andrealarosa.fit for my workout programs

Great if you want to work on your pull ups, dips, push ups and similar.

Also don’t forget to visit shop.andrealarosa.fit if you want my personalized wrist wraps, gymnastic wooden rings and/or resistance bands.

See you soon.