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Intermediate Calisthenics Workouts

Calisthenics With Kay

Strength & Conditioning, Functional Fitness, General Fitness, Endurance, Personal Training, Gymnastics, Miscellaneous, Academic, Custom Programming, Women's Training, Mobility, Multi-sport
Coach
Kay

This 8-Week program is filled with intermediate workouts and beginner calisthenic skills. This program is best for those who currently go to the gym, those who are looking for higher intensity workouts, and those with previous cali experience. The workouts are between 30 minutes to an hour and you also have the freedom to add more sets, reps, or weight to any workout to increase the difficulty. There will also be progressions available for each exercise in case you want to decrease the difficulty level. Exercises are scheduled 4 days per week: Upper Body, Lower Body, Core, and Skills/Fullbody. This can be done at home, at the gym, and along side your current gym lifting schedule for enhanced result. If you are active in the gym, you may want to consider customized training, there I can help you create a balanced lifting schedule so you can still see progress in the areas you want. If you are looking for a slower paced program please check out my 8-Week Beginner Program, it truly is beginner friendly and anyone can follow along no matter your age, background or current strength level.

$39
Get Intermediate Calisthenics Workouts
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What Is Calisthenics?
Calisthenics is a form of exercise that uses your bodyweight to build strength, flexibility, & endurance. It includes movements like push-ups, pull-ups, squats, lunges, planks, and dips. The great thing about calisthenics is that you don’t need equipment. People love it because it's great for building functional strength & scalable (make exercises easier/harder depending on your fitness level)
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Do I Need Cali Experience?
No, you do not need experience to do this program, but it does help! This program consists of intermediate workouts, and beginner cali skills. This program is best for those who already go to the gym, those who want higher intensity workouts, or have cali experience. If you are looking for a more relaxed plan, please check out my 8-Week Beginner Program
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Why Do Calisthenics?
After going to the gym for years, I got bored of the same old routine. Calisthenics is a great alternative to traditional weightlifting, especially for those who don't like the gym or aren't seeing the results they want. Cali will give you a new set of goals to strive for, the possibilities really are endless because there will always be more you can learn.
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I Will Make It Easy For You
My focus is to make cali easy & accessible for all, regardless of fitness level. I break down each exercise into manageable steps, giving clear instructions and modifications to ensure proper form and technique from the start. This approach helps build confidence, prevents injury, and ensures steady progress. You learn fundamental movements and gradually increase difficulty as you become stronger
Features
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Access To Me & Our Community
You will have me and access to a group chat including everyone who has purchased the program. A community of women to help and encourage you
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background. Warmups included
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Easily showing you wants to increase/decrease the level of difficulty
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so 2020. Me and our team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Pullup Bar Or Something To Hang On // Large Resistance For Pullups
Recommended
Weights between 5-30lbs can be used for a variety of exercises t
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Sample Week
Week 1 of 8-week program
Sunday
Int Upper Body 1

Conditioning

A

8/8 Stretches

Basic Everyday Stretching Upper Body: 1. Cross Body Swings (10-15 Seconds) 1. Forward & Backwards Arm Circles 3. Cross Body Arm Hold 4. Over The Head Elbow Pull (Triceps Stretch) 5. Posterior Hand Clasp 6. Overhead Reach (Latissimus Dorsi Stretch) 7.Twists 8.Childs Pose Lower Body: 1. Cross Leg Hamstring Stretch (Iliotibial Band Stretch) 2. Forward Fold Hamstring Stretch 3. Straddle Floor Touch (Advanced: Elbows to Floor) 4. Quadricep Stretch 5. Seated Hip Stretch 6. Figure-4 Stretch 7. Butterfly 8. Hip to Thigh Stretch

B

Wrist Mobility

1 x 2:00

C

Pushups

2 x 15

D

Dips

2 x 10

E

Bodyweight Row

2 x 10

F

Plank To Elbows

2 x 45

G

Pike Lean With Lift

2 x 10

H

Pike To Pushup

1 x 10

I1

Hanging Leg Raise

2 x 8

I2

Hanging Knee Raise

2 x 10

J

Dead Hang

1 x 60

Monday
Int Lower Body 1

Conditioning

A

8/8 Stretches

Basic Everyday Stretching Upper Body: 1. Cross Body Swings (10-15 Seconds) 1. Forward & Backwards Arm Circles 3. Cross Body Arm Hold 4. Over The Head Elbow Pull (Triceps Stretch) 5. Posterior Hand Clasp 6. Overhead Reach (Latissimus Dorsi Stretch) 7.Twists 8.Childs Pose Lower Body: 1. Cross Leg Hamstring Stretch (Iliotibial Band Stretch) 2. Forward Fold Hamstring Stretch 3. Straddle Floor Touch (Advanced: Elbows to Floor) 4. Quadricep Stretch 5. Seated Hip Stretch 6. Figure-4 Stretch 7. Butterfly 8. Hip to Thigh Stretch

B

Kneeling Ankle Warmup

1 x 15

C

Pistol Squats

2 x 20

D

Backwards Squat To Curtsy

2 x 20

E

Split Squat

2 x 20 @ 20 lb

F

Sissy Squat

2 x 5

G

Squat To Kneeling

2 x 12

H

Goblet Squat

3 x 10 @ 25 lb

I

Inner Thigh Lifts

2 x 20

J

Side Leg Lifts

2 x 20 @ 10 lb

Wednesday
Int Core 1

Conditioning

A

8/8 Stretches

Basic Everyday Stretching Upper Body: 1. Cross Body Swings (10-15 Seconds) 1. Forward & Backwards Arm Circles 3. Cross Body Arm Hold 4. Over The Head Elbow Pull (Triceps Stretch) 5. Posterior Hand Clasp 6. Overhead Reach (Latissimus Dorsi Stretch) 7.Twists 8.Childs Pose Lower Body: 1. Cross Leg Hamstring Stretch (Iliotibial Band Stretch) 2. Forward Fold Hamstring Stretch 3. Straddle Floor Touch (Advanced: Elbows to Floor) 4. Quadricep Stretch 5. Seated Hip Stretch 6. Figure-4 Stretch 7. Butterfly 8. Hip to Thigh Stretch Wrist mobility

B

Crunches

1 x 40

C1

Seated Leg Lifts

2 x 10

C2

Isolated Leg Lifts

2 x 20

D

V Sit

2 x 20

E

X - Ups

2 x 20

F

Straight Leg Crunch

2 x 15

G

Hollow Body Hold

2 x 30

H1

Slow Leg Lowers

2 x 10

H2

Ankle Taps

2 x 30

Thursday
Skills / Full Body Int 1

Conditioning

A

8/8 Stretches

Basic Everyday Stretching Upper Body: 1. Cross Body Swings (10-15 Seconds) 1. Forward & Backwards Arm Circles 3. Cross Body Arm Hold 4. Over The Head Elbow Pull (Triceps Stretch) 5. Posterior Hand Clasp 6. Overhead Reach (Latissimus Dorsi Stretch) 7.Twists 8.Childs Pose Lower Body: 1. Cross Leg Hamstring Stretch (Iliotibial Band Stretch) 2. Forward Fold Hamstring Stretch 3. Straddle Floor Touch (Advanced: Elbows to Floor) 4. Quadricep Stretch 5. Seated Hip Stretch 6. Figure-4 Stretch 7. Butterfly 8. Hip to Thigh Stretch

B

Wrist Mobility

1 x 2:00

C

1/2 Lifts (Seated Shoulder Shrugs)

1 x 15

D

Isolated 1/2 Lifts

2 x 20

E

Frog Leans With Lift

2 x 10

F

Alternating Leg Lifts

2 x 20

G

Dead Hang

H

Pullups

1 x 10

I

Pullup Negatives

2 x 5

J

Hanging Knee Raise

2 x 10

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coach-avatar Kay

For those of you who don't know me, I'm Kay! I started training calisthenics a few years ago and it changed my training, body and mind for the better. After seeing what positive impact calisthenics had on me, I became determined to help others start their journey without feeling overwhelmed or confused

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