Intermediate Calisthenics Workout Routine | #TFJ Ep. 6

what's up guys yannick here from calisthenics family. Maik is behind the camera

we are at basic-fit and today we are going to do an intermediate calisthenics workout

with a power lifter, there he is.

he arrives just in time

what a timing! then we go inside to see if he can do some calisthenics

we are in Amsterdam with tom, a power lifter

Tell me something about yourself. - You've heard it, I'm a powerlifter

I have done two comps now and I focus on that

in addition, a little bodybuilding. Calisthenics actually no experience at all.

I thought, if someone has to teach me, then these two guys can

Tom already has basic strength, he certainly has 10 pullups and 20 pushups

he wants to learn the muscle up, so that's what we're going to try to teach him today

and for this we will do a workout of "the full journey program"

where the focus is on the muscle up

tom can at least 8 pullups and 20 pushups

so we go on to the intermediate phase and then we take a strength workout here

we are going to do workout 2 where we work on the muscle up

we will also work on handstand pushups and further push and pull exercises

at the last we are going to train some legs. are you ready for it? Yes!

the first exercise of the program is to practice the muscle up

in the beginning of this program you probably can not get a muscle up

after the program you can do it

that is what you learn in this program. We will do 5 sets of 2-5 repetitions

you are supposed to start with a band

so that you can still make a number of repetitions

that's what tom is going to do now. How is your muscle up? - I once did 2 muscle ups

but that was a while ago

and I am now in the middle of my bulk, so I am 7 kilos heavier

so I am still a beginner

Okay so then we take the band and see if you can make between 2 and 5 repetitions.

what I saw at tom is that he has a tendency to go straight up, just like a pullup

with a muscle up you want to go up diagonally

because you do not want to go to the bar, but go over the bar

if you do a pullup you can no longer make rotation

so grab the bar, and pull it in front of your body

then you pull yourself forward with a dip

so you make and swing by moving forward

and then you pull yourself diagonally backwards

maybe with a small push in the back you'll get over it

nice! 3 with the green band

at the first set I thought this will not work, but ultimately 3 times

I feel it right in my chest

you have learned the technique by using 2 bands

therefore you know the movement and succeeded with only 1 band

okay next exercise

the negative muscle up, now you start high and drop until you hang

difficult! but I feel good in my back muscles

it is a very good exercise!

the most difficult part is the transition. The pullup and the dip are successful

But that intermediate is difficult, and you learn that very well here.

we have now had the muscle up part, then we now go to the handstand pushup part

that is also part of "the full journey program"

at the intermediate program we still work with the wall, so we are going to do wall handstand pushups

5 repetitions? - Yes 5 mini repetitions

at least a good start

that is what we call pulses. the first variant of handstand pushups.

they are difficult! but it went better than my first attempt

we have just done wall handstand pushups, then we now go to the fourth exercise

elevated pike pushups, 3 times max reps

this exercise is somewhat easier than the wall handstand pushup

because your legs are now on an increase, so you have less to do with balance

and in this exercise you also have to push vertically

You are now in a pike

look back and move down

Okay so these were the exercises that focus on the intermediate program

the muscle up, and the handstand pushup. Now through to the second part

the basic power part, we start with more difficult exercises

we start with Russian dips

explosive push exercise. And why do you do this exercise

if you come from the muscle up, you come explosively on the bar, and from there you have to push up

and we mimic that movement with the Russian dip

you also start in that position, just like the muscle up on the bar

and then you have to press upwards

use a bench so that you can return to the starting position

5 repetitions is enough

it feels good! the explosiveness is getting used to

fast movement, you feel good in your shoulder

the same feeling is that you do a muscle up

this exercise really helps me with the muscle up

the next exercise, also an explosive: clap pushups

we have done russian dips and clap pushups, then we go to basic pull

we are going to do chin ups and australian pullups

because for the muscle up the basic strength is ultimately the most important

if you do not have a basic strength then you should not start the muscle up

we will do 3 sets for the chin ups with max repetitions

how many were they? - about 15

through to fingertips haha - it went well! 11 reps with clear form tried

the next exercise is the australian pullup

these are easier than the chin-up

you want to do about 15 to 20 reps

a wide grip with full range of motion

keep body nice straight in the plank position

17! it really goes sour haha. at 8 you think this is easy but at 13 it is already difficult

that is how you build a program, with a different number of repetitions per exercise

at the beginning about 6 repetitions, pure power. and in the end 15-20 repetitions, more endurance

Then you take all the elements of training

and then it is now time for leg exercises

we are going to do close feet of squats and jumping lunges

in the intermediate program you work towards the pistol squat

so these are supporting exercises

these are important for flexibility in your hips and your knees

because with a pistol squat you are in the same position

3 times max repetitions

the burning is good

the last exercise. Jumping lunges for explosiveness. burn some extra calories.

35

40 !! well done

a good exercise to finish with

we have just done an intermediate workout

before we started we have looked at the level of tom

on that basis we decided that we were going to do the intermediate workout

in the full journey program you also have the beginners, advanced and professional program

intermediate was exactly your level. So we focused on the muscle up

I thought it was cool that I did things I have never done before

I have not done a handstand for a year

and now still small wall handstand pushups and muscle ups

and a beginning planche, what was that called again?

before the workout we checked Tom's level with a number of exercises

we started with a frog stand, which you could hold for 10 seconds

then we went on to an elbow planche and bent arm planche that were already a lot harder.

In addition, we also did the backlever

it can all be found on his channel link in description.

so check that video! He is of course a power lifter, so he has a lot of power

but calisthenics is just a little different

this requires a lot of core and shoulder strength

but my intention is to do more calisthenics, because the progress is really nice!

certainly as a beginner you will indeed progress quickly

That was it for this video! did you like the video and do you want to see more workouts of the full journey program?

Leave a like and also especially subscribe

because we're going to do more videos of the full journey episodes in which we show more

besides the workouts also more about nutrition and what we do in daily life

so subscribe! That was it and then we see you in the next video!

Later on! Peace out!