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Skill progressions

Advanced calisthenics workout

Heavy bodyweight work for people who can already do strict pull-ups and dips.

45 minAdvanced9 movesPull-up bar · An anchor pointBack · Shoulders · Quads · Glutes · Triceps · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Scapular pull-up8 reps
    Intermediate · Back, Shoulders, Forearms · 3D demoEasier: Assisted pull-up (machine)Harder: Pull-up
  2. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  3. Deep squat hold45 s
    Intermediate · Quads, Glutes, Adductors · 3D demoEasier: Goddess pose (Utkata Konasana)Harder: Dancer pose (Natarajasana)

Supersets

Rest 2 min

  1. Pull-up4 sets of 5–8
    Advanced · Back, Biceps, Forearms · 3D demoEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Parallel bar dip4 sets of 6–10
    Advanced · Triceps, Chest, Shoulders · 3D demoEasier: Bench dipHarder: Ring dip
  3. Pistol squat3 sets of 4–6 each side
    Advanced · Quads, Glutes, Hamstrings · 3D demoEasier: Skater squatHarder: Shrimp Squat
  4. Archer push-up3 sets of 5 each side
    Advanced · Chest, Triceps, Shoulders · 3D demoEasier: Diamond push-upHarder: One-arm push-up
  5. L-sit4 × 10–15 s
    Advanced · Abs, Hip flexors, Triceps · 3D demoEasier: Tuck L-sitHarder: V-sit
  6. Nordic curl3 sets of 3–5
    Advanced · Hamstrings, Glutes · 3D demoLower slowly; catch yourself with your handsEasier: Slider hamstring curlHarder: Full Nordic curl

Tips

  • Rest fully between sets; this is strength work.
  • Use the easier option for any move where form slips.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the advanced calisthenics workout take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at advanced level. 9 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.