20 Best Intermediate Calisthenics Exercises | + Workout Plan

What's up, guys?

It's Yannick here from Calisthenics family.

And today I'm going to show you

And at the end of the video, I'll share a complete workout

that you can follow to get started straightaway.

If you are a beginner, I suggest that you watch

this video right here with the 20

best calisthenics exercises for Beginners.

Since today's video is the follow up video

and make sure to watch this video

all the way to the end to enter

So let's get started straightaway.

I'm going to split the 20 exercises

into four categories, which are the push exercises,

the pull exercises, the core exercises

and the leg exercises.

And these exercises will not only make you stronger, but

also increase muscle mass and improve your coordination.

Flexibility and mobility.

So the first category are the push exercises.

these exercises work the chest,

the shoulders and the tricep.

I'll show you the five most important push exercises.

And with each exercise, I'll give you the target reps

that you should work towards as an intermediate athlete.

So these are the five push exercises.

So these were the push exercises

that you should definitely incorporate

into your workout routine as an intermediate athlete.

And you definitely

want to work towards the given target reps.

So now let's move on to the second category,

which are the pull exercises.

the pull exercises,

are going to work the lats, the biceps and the upper back.

So with this video, we're going to do

more advanced pull exercises that will improve skills

like the muscle up or the frontlever

And again, with each exercise, I'll give you the target reps

that you want to work towards as an intermediate athlete.

So these are the six pull exercises.

So these were the pull exercises.

And now let's move on to the next and one

of the most neglected topic, which are the core exercises.

So the core exercise will target the sixpack muscles,

the oblique and the lower back.

And since

this is the connection between your lower body and upper

body, having a strong core is very important.

So here are the five core exercises.

So these were

the core exercises that you should

definitely incorporate into your workout routine.

As an intermediate athlete,

and you definitely want

to master in order to create a really strong core

So let's move on to the last category,

which are the leg exercises.

With the leg exercises

we work, the quadriceps, the hamstrings, the glutes,

the lower backs and the calves.

the lower body muscles are probably the most

neglected muscle group in the calisthenics community.

But having strong flexible

legs can definitely help with exercise such as the backlever,

frontlever, handstand and much more.

So here are the four must do leg exercises

that will get you strong and muscular legs.

So these were the leg exercises

that you should definitely do with the target reps.

And now I'm going to show you a work

out program that incorporates these 20 exercises

into one single workout routine.

So as an intermediate athlete,

you want to work out between 3 to 5 times.

So right now

I'm going to show this routine,

which is a full body routine,

since you want to give your muscles at least

24 to 48 hours of rest in between the workouts.

All right, guys, that's it already.

These are the

Make sure to use good form and be consistent

If you want to get started in a complete way

with calisthenics, then

check out our calisthenics family Workout app.

This app has over 500 calisthenics videos and 40 plus

different courses that can take you from

an absolute beginner to pro.

You can start the programs for free,

so make sure to download the app in the Google

Play and App Store and give this a try.

Lastly, let's get into

In this video, we will give away one

set of calisthenics, Family resistance bands

that you can use for exercises such as the Archer Pullups.

after publishing the video.

The winner will be announced in next week's video,

and this is what we gave away in the last video.

The winner will appear right here in the screen.

Congrats.

So let us know in the comments

And we will see you next week.

Peace out, guys.