ADVANCED PROGRAM

Requirements: Complete Intermediate Calisthenics Before Starting This Program. This Program Is Designed For Those Who Have
Already Achieved A Strong Calisthenics Ability And Want To Take Their Skills And Body To The Next Level. This Program Features
A Detailed Total Body Workout Experience Obtainable By Only The Most Elite Calisthenics Athletes – Perfect Form Here Is A
Must. If You Are Unable To Complete A Specific Day/Step Successfully, Repeat The Previous Day/Steps Until You Can Progress
Successfully.

PART ONE

DAY 1 - PULL DAY

WARM UP

1. BROAD JUMPS ACROSS 20FT (6X)

2. BURPEE (1 MINUTE)
3. JUMPING JACKS (60X)
4. PLANK SIDE TO SIDE (40 SECONDS)
REPEAT ROUTINE 2X

WORK OUT

1. ARCHER PULL-UPS (10X)

2. INVERTED ROW PULL-UPS (10X)
3. CHIN-UPS (10X)
4. PULL-UPS (10X)
5. COMMANDO PULL-UPS (10X)
6. AUSTRALIAN PULL-UPS + HOLD (12X)
7. BAR CURLS (MAX)
8. PULL OVER (MAX)
REPEAT ROUTINE 3X

DAY 2 - PUSH DAY

WARM UP

1. JUMPING JACKS (60X)

2. SPIDERMAN PUSH UPS ACROSS 20FT (4X)
3. IN & OUTS (40 SECONDS)
4. SHOULDER TO SHOULDER (40 SECONDS)
REPEAT ROUTINE 3X

WORK OUT

1. EXPLOSIVE DIPS (MAX)

2. SLOW DIPS (10X)
3. DIPS (MAX)
4. STRAIGHT BAR DIPS (12X)
5. EXPLOSIVE PUSH-UPS (MAX)
6. DIAMOND TO REGULAR PUSH UPS ACROSS 20FT (2X)
7. SKULL CRUSHERS (15X)
8. TRICEP EXTENSION (MAX)
9. RESISTANCE BAND PUSH-UPS (MAX)
10. L-SIT (30 SECONDS)
REPEAT ROUTINE 3X

DAY 3 - SHOULDERS
WARM UP
1. Jump Squats (20X)
2. Squat Lunge (10X)
3. Half Burpee (15X)
4. Mountain Climbers (1 Minute)
REPEAT ROUTINE 3X
WORK OUT

1. Handstand Push-Up Against Wall (MAX)

2. Handstand Press Negative (10X)
3. Handstand Shoulder Tap (12X)
4. Handstand Hold Against Wall (MAX)
5. Elevated Pike Push-Ups + Hold (12X)
6. Wall Walks (5x)
7. Elevated Diamond Pike Push-Ups (15x)
8. Shoulder to Shoulder (10x)
9. In And Outs (30 Seconds)
REPEAT ROUTINE 3X

DAY 4 - LEGS
WARM UP
1. Jumping Jacks (60X)
2. Squat Lunge (1 Minute)
3. In & outs (45 Seconds)
REPEAT ROUTINE 3X

WORK OUT

1. Broad Jumps across 20ft (6X)

2. Pistol Squats (5X)
3. Bulgarian Split Squat (15X Each)
4. Switching Lunges (1 min)
5. Box Jumps (15X)
6. Box Step-Up (15X Each)
7. Calf Raises + Hold (20X)(20X Each)
8. Jumping Jacks (1 min)
9. Crab Walks across 20ft (6x)
10. Wall Sit (1 Minute)
REPEAT ROUTINE 3X

DAY 5 - WHOLE BODY

WARM UP
1. Burpee (15X)
2. In & Outs (1 Minute)
3. Plank Knees To Elbow (45 Seconds)
4. Jump Squats (20X)
REPEAT ROUTINE 3X

WORK OUT

1. Muscle Ups + Dips + Pull Ups (MAX Each)

2. Dips (MAX)
3. Pull Over (5X)
4. Handstand Push Up Against Wall (MAX)
5. Elevated Pike Push Ups +Hold (MAX)
6. Commando Pull-Ups (10x)
7. Burpee across 20ft (6x)
8. Handstand Shoulder Tap
9. L-Sit Hold (30 Seconds)
10. Tuck Planche (MAX)
11. Push-Ups (MAX)
REPEAT ROUTINE 3X

DAY 6 - ABS

WARM UP
1. Mountain Climbers (1 Minute)
2. Half Burpees (20X)
3. In & Outs (30 Seconds)
4. Switching Lunges (1 Minute)
REPEAT ROUTINE 3X

WORK OUT

1. Upside Down Deadlift (6X)

2. Toes to Bar (12x)
4. Hanging Leg Raises (10X)
5. Hanging Knee Raises (10X)
6. Hanging Corner Raises (20X)
7. Bar Crunches (20x)
8. L - Sit on Dip Bars (15 Seconds)
9. Leg Raises on Dip Bars (15X)
10. Knee Raises on Dip Bars (15X)
REPEAT ROUTINE 3X

PART TWO

DAY 1 - WHOLE BODY

WARM UP
1. Burpee (30 Seconds)
2. Jump Squats (45 Seconds)
3. In & Outs (1 Minute)
4. Plank Up & Down (1 Minute)
REPEAT ROUTINE 3X

WORK OUT

3. Pistol Squats (6X)

4. Dips to L-Sit Hold (10, 8, 6, 4, 2)
5. Burpee Across 20 ft (6X)
6. Commando 1 Arm Negative Pull Ups (4X Each)
7. Pull Ups (MAX)
8. Handstand Push Ups (MAX)
9. Head Bangers Chin Up Grip (10X)
10. Skull Crushers (12X)
REPEAT ROUTINE 3X

DAY 2 - SHOULDERS

WARM UP
1. Mountain Climbers (1 Minute)
2. Burpee (20X)
3. In & Outs (20X)
4. Plank Open & Closed (35 Seconds)
REPEAT ROUTINE 3X

WORK OUT
ROUND 1

1. Straight Bar Hand Stand Push Ups (MAX)

2. Handstand Press Negative (10X)
3. Handstand Shoulder Tap (12X)
4. Tuck Planche Push Ups (MAX)
5. Tuck Planche Hold (MAX)
6. Elevated Diamond Pike Push Ups + Hold (12X)
7. Wall Walks (6X)
8. Handstand Push Ups (MAX)
9. Handstand Hold Without Wall (MAX)
REPEAT ROUTINE 3X

ROUND 2

1. Half Burpee (45 Seconds)

2. In & Outs (45 Seconds)
3. Mountain Climbers (1 Minute)
REPEAT ROUTINE 3X

DAY 3 - LEGS AND ABS

WARM UP
1. Broad Jumps Across 20ft (6X)
2. Bicycles (45 Seconds)
3. Toe Touches (30 Seconds)
4. Squat Lunge (1 Minute)
REPEAT ROUTINE 1X

WORK OUT
ROUND 1
1. Pistol Squats (6X Each)
2. Squats (30X)
3. Switching Lunges (1 Minute)
4. Bulgarian Squats (15X Each)
5. Jumping Squats (20X)
6. Jumping Jacks (1 Minute)
7. Calf Raises + Hold (20X) (20X Each)
REPEAT ROUTINE 3X

ROUND 2
1. Bar Crunches (20X)
2. L-Sit Hold (30 Seconds)
3. Hanging Leg Raises (15X)
4. Hanging Knee Raises (15X)
5. Hanging Corner Raises (10X Each)
6. Hanging L-Sit (15 Seconds)
REPEAT ROUTINE 3X

DAY 4 - PULL DAY

WARM UP
1. Jumping Jacks (70X)
2. Mountain Climbers (1 Minute)
3. Plank Open & Close (45 Seconds)
4. Plank Up & Down (45 Seconds)
REPEAT ROUTINE 3X

WORK OUT
1. Pull Over (MAX)
2. Archer Pull Ups (MAX)
3. Assisted One Arm Pull Ups (5X Each)
4. Pull Ups (MAX)
5. Close Grip Chin Ups (MAX)
6. Head Bangers Chin Up Grip (10X)
7. Australian Pull Ups Wide, Shoulder, Close Grip (10X Each)
8. Inverted Row Chin ups (MAX)
REPEAT ROUTINE 3X

DAY 5 - PUSH DAY

WARM UP
1. Jumping Jacks (60X)
2. Spiderman Push Ups Across 20ft (4X)
3. In & Outs (40 Seconds)
4. Shoulder to Shoulder (40 Seconds)
REPEAT ROUTINE 3X

WORK OUT
1. Dips to L-Sit (10,8,6,4,2)
2. Straight Bar Dips (15X)
3. Diamond to Regular Push-Ups (MAX)
4. Tricep Extension (MAX)
5. Push-Ups (MAX)
6. Skull Crushers (MAX)
7. Negative Muscle-Ups (10x)
8. Handstand Press Negative (10x)
9. Side to Side Push-Ups (MAX)
REPEAT ROUTINE 3X

DAY 6 - CHALLENGE

CHALLENGE REPS
1. Muscle-Ups + Dips + Pull-Ups
2. Pull Over
3. Pistol Squats
4. Handstand Press Negative
REPEAT ROUTINE 3X

TRY HARDER/ GOOD/ EXCELLENT

1. Mucle Ups + Dips + Pull Ups 0-4/ 5-9/ 10+
2. Pull Over 0-3/ 4-7/ 8+
3. Pistol Squats 0-4/ 5-9/ 10+
4. Hand Stand Press Negative 0-3/ 4-7/ 8+

CHALLENGE HOLDS
1. Handstand (Without Wall)
2. L-Sit
3. Tuck Planche
REPEAT ROUTINE 3X

1. Hand Stand without Wall 0-14Sec/ 15-24Sec/ 25+Sec

2. L-Sit Hold 0-14Sec/ 15-24Sec/ 25+Sec
3. Tuck Planche Hold 0-10Sec/ 11-20Sec/ 21+Sec

DAY 7 - REST

\
 PART THREE

DAY 1 - INCREASE REPS

WARM UP
1. Shoulder to Shoulder (1 Minute)
2. In And Outs (1 Minute)
3. Burpee ( 1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. L-Sit Pull Ups (MAX)
2. Chin Ups (10X)
3. Jump Negative Pull Ups (MAX)
4. Jump Pull Ups (MAX)
5. Australian Pull Ups (15X)
6. Bar Curls (10X)
7. Mountain Climbers (1 Minute)
REPEAT ROUTINE 3X
PART TWO
1. Explosive Dips (MAX)
2. L-Sit Hold on parallette Bars (20 Seconds)
3. Slow Dips (MAX)
4. Handstand Push Ups Against Wall (MAX)
5. In & Outs (1 Minute)
6. Push Ups (45 Seconds)
7. Straight Bar Dips (MAX)
REPEAT ROUTINE 3X

DAY 2 - SHOULDERS
WARM UP
1. Mountain Climbers (1 Minute)
2. Burpee (20X)
3. In & Outs (20X)
4. Plank Open & Closed (35 Seconds)
REPEAT ROUTINE 3X
WORK OUT
1. Straight Bar Hand Stand Push Ups (MAX)
2. Handstand Press Negative (10X)
3. Handstand Shoulder Tap (12X)
4. Tuck Planche Push Ups (MAX)
5. Tuck Planche Hold (MAX)
6. Elevated Diamond Pike Push Ups + Hold (12X)
7. Wall Walks (6X)
8. Handstand Push Ups (MAX)
9. Handstand Hold Without Wall (MAX)
REPEAT ROUTINE 3X
ROUND TWO
1. Half Burpee (45 Seconds)
2. In & Outs (45 Seconds)
3. Mountain Climbers (1 Minute)
REPEAT ROUTINE 3X

DAY 3 - LEGS
WARM UP
1. Jumping Jacks (70X)
2. Bicycles (1 Minute)
3. In And Outs ( 1 Minute)
4. Squat Lunge (1 Minute)
REPEAT ROUTINE 1X
WORK OUT
1. Jumping Squats (25X)
2. Switching Lunges (1 Minute)
3. Crab Walk Across 20ft (1 Minute)
4. Box Step Ups (15X Each)
REPEAT ROUTINE 4X
ROUND TWO
1. Pistol Squat (MAX Each)
2. Broad Jump Across 20ft (6X)
3. Bulgarian Split Squats (20X Each)
4. Jumping Jacks (1 Minute)
5. Calf Raises (20X Each)
6. Wall Sit (1 Minute)
7. Side Squats (20X Each)
REPEAT ROUTINE 3X

DAY 4 - WHOLE BODY

WARM UP
1. Jump Squat (1 Minute)
2. In And Outs (1 Minute)
3. Handstand Kick Ups (10X)
REPEAT ROUTINE 1X
WORK OUT
1. Burpee (20X)
2. Muscle Ups (MAX)
3. Handstand Hold without Wall (MAX)
4. Pull Over (7X)
REPEAT ROUTINE 4X
ROUND TWO
1. L-Sit Pull Ups (MAX)
2. Handstand Press Negative (10X)
3. Mountain Climbers (1 Minute)
4. Slow Dips (MAX)
5. Head Bangers Chin Up Grip(12X)
6. Windshield Wipers (10X)
7. Spiderman Push Ups Across 20ft (3X)
8. Chin Ups (10X)
REPEAT ROUTINE 3X

DAY 5 - CORE
WARM UP
1. Jumping Jacks (70X)
2. Burpees (1Minute)
3. Mountain Climber (1 Minute)
REPEAT ROUTINE 1X
WORK OUT
1. Toes to Bar (12X)
2. Windshield Wipers (12X)
3. Bar Crunches (20X)
4. Hanging Leg Raises (10X)
5. Hanging High Knee Raises (12x)
6. Hanging Corner Raises (10X Each)
7. L-Sit Hold on Dip Bars (MAX)
8. Leg Raises on Dip Bars (10X)
9. Knee Raises on Dip Bars (12X)
REPEAT ROUTINE 3X
ROUND TWO
1. Star Crunches (1 Minute)
2. Chair Crunches (20X Each)
3. Boat Hold (40 Seconds)
4. Russian Twists (45 Seconds)
5. Plank Up & Down (40 Seconds)
6. Plank Side to Side (40 Seconds)
7. Plank Open & Close (40 Seconds)
REPEAT ROUTINE 3X

DAY 6 - REST DAY

 DAY 7 - REST DAY

PART FOUR

DAY 1 - PUSH DAY

WARM UP
1. Burpee (45 Seconds)
2. Mountain Climbers (1 Minute)
3. Handstand Kick Ups (12X)
4. In & Outs (45 Seconds)
REPEAT ROUTINE 3X
WORK OUT
1. Push Ups (1 Minute)
2. Dips (45 Seconds)
3. Tricep Extensions (1 Minute)
REPEAT ROUTINE 3X
ROUND TWO
1. Explosive Dips (MAX)
2. Explosive Push Ups Across 20ft (3X)
3. Resistance Band Push Ups (MAX)
4. Straight Bar Dips (15X)
5. Diamond Push Ups (25X)
6. Skull Crushers (12X)
7. L-Sit Hold (25 Seconds)
8. Hand Stand Push Ups (MAX)
REPEAT ROUTINE 4X

DAY 2 - PULL DAY

WARM UP
1. Jumping Jacks (75X)
2. Handstand Kick Ups (12X)
3. Bicycles (1 Minute)
4. Toes to Bar (12X)
REPEAT ROUTINE 3X
WORK OUT
1. Archer Pull Ups (MAX)
2. Chin Ups (16X)
3. Pull Over (7X)
4. Head Bangers (MAX)
REPEAT ROUTINE 3X
ROUND TWO
1. Pull Ups Wide, Shoulder, Close Grip (10X Each)
2. Inverted Row Chin Ups (MAX)
3. Australian Pull Ups (15X)
4. Upside Down Deadlift (15X)
5. Bar Curls (15X)
REPEAT ROUTINE 4X

DAY 3 - LEGS
WARM UP
1. Mountain Climbers (1 Minute)
2. Burpee (1 Minute)
REPEAT ROUTINE 4X
WORK OUT
1. Box Jumps (16X)
2. Jumping Jacks (50X)
3. Squats (35X)
4. Box Step Ups (15X Each)
REPEAT ROUTINE 3X
ROUND TWO
1. Broad Jumps Across 20ft (1 Minute)
2. Switching Lunges (1 Minute)
3. Jump Squats (20X)
4. Bulgarian Split Squats (15X)
5. Crab Walks Across 20ft (4X)
6. Side Squats (20X Each)
7. Calf Raises + Hold (20X Each)
8. Tip Toe Wall Sit (1 Minute)
REPEAT ROUTINE 3X

DAY 4 - SHOULDERS
WARM UP
1. In & Outs (1 Minute)
2. Plank Up & Down (1 Minute)
3. Plank Knees to Elbows (1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. Hand Stand Hold Without Wall (MAX)
2. Hand Stand Press Negative (10X)
3. Wall Plank (MAX)
REPEAT ROUTINE 3X
ROUND TWO
1. Hand Stand Push Ups Against Wall (12X)
2. Wall Walks (5X)
3. Elevated Diamond Pike Push Ups + Hold (20X)
4. Tuck Planche Hold (MAX)
5. Tuck Planche Push Ups (MAX)
6. Tuck Planche Pumps (12X)
7. Hand Stand Kick Ups (10X)
8. Skull Crushers (10X)
9. Hand Stand Hold Without Wall (MAX)
REPEAT ROUTINE 3X

DAY 5 - ABS
WARM UP
1.Broad Jumps across 20ft (6X)
2. Switching Lunges (1 Minute)
3. Toe Touches (30 Seconds)
REPEAT ROUTINE 3X
WORK OUT
1. Burpee (20X)
2. In & Outs (1 Minute)
3. Mountain Climbers (1 Minute)
4. Bicycles (1 Minute)
REPEAT ROUTINE 3X
ROUND TWO
1. Star Crunches (30 Seconds)
2. Chair Crunches (20 Seconds Each)
3. Plank Knees to Elbow (40 Seconds)
4. Plank Open & Closed (40 Seconds)
5. Plank Side to Side (45 Seconds)
6. L-Sit Hold (45 Seconds)
7. Toes to Bar (12X)
8. Hanging Knee Raises (12X)
9. Hanging Corner Raises (8X Each) REST 30 SECONDS
REPEAT ROUTINE 3X

DAY 6 - CHALLENGE
WARM UP
1. Pull Ups TRY HARDER/ GOOD/ EXCELLENT
2. Push Ups 1. Pull Ups 0-30/ 31-44/ 45+
3. Squats 2. Push Ups 0-49/ 50-79/ 80+
4. Hand Stand Push Ups 3. Squats 0-40/ 41-60/ 61+
REPEAT ROUTINE 3X 4. Hand Stand Push Ups 0-19/ 20-40/ 41+

PART TWO
1. Hand Stand without Wall REPEAT ROUTINE 3X
2. Plank 1. Hand Stand without Wall 0-16Sec/ 17-26Sec/ 27+Sec
3. Wall Sit 2. Plank 0-49Sec/ 50-1.15Min/ 1.16+Min
4. Wall Plank 3. Wall Sit 0-49Sec/ 50-1.15Min/ 1.16Min
4. Wall Plank 0-9Sec/ 10-15Sec/ 16+Sec

DAY 7 - REST

PART FIVE

DAY 1 - INCREASE REPS

WARM UP
1. Burpee (20X)
2. Mountain Climbers (1 Minute)
3. Russian Twists (1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. Pull Ups (35X)
2. Chin Ups (MAX)
3. Bar Curls (MAX)
4. Pull Over (6X)
REPEAT ROUTINE 3X
ROUND TWO
1. Push Ups (1 Minute)
2. Explosive Dips (MAX)
3. Dips (15X)
4. Straight Bar Dips (15X)
5. Skull Crushers (35X)
6. L-Sit Hold (25X)
REPEAT ROUTINE 3X

DAY 2 - SHOULDERS
WARM UP
1. Mountain Climber (1 Minute)
2. Plank Side to Side (1 Minute)
3. Tricep Extensions Knee to Elbow (45 Seconds)
REPEAT ROUTINE 3X
WORK OUT
1. Handstand Hold Without Wall (MAX)
2. Handstand Hold Against Wall (45 seconds)
3. Handstand shoulder tap (16X)
4. Elevated Pike Push Up+Hold (MAX)
REPEAT ROUTINE 3X
PART TWO
1. Hand Stand Press Negative (10X)
2. Hand Stand Kick Up (10X)
3. Pike Walk Across 20ft (5x)
4. Wall Walk (4X)
5. Straight Bar Hand Stand Push Up (10X)
6. Upside Down Deadlift (10X)
7. Scapula Shrugs (15X)
8. Low Plank to High Plank (1 Minute)
REPEAT ROUTINE 3X

DAY 3 - LEGS
WARM UP
1. Jumping Jacks (70X)
2. Box Jumps (20X)
REPEAT ROUTINE 3X
WORK OUT
1. Broad Jump Across 20ft (8X)
2. Burpee Across 20ft (8X)
3. Squats (35X)
4. Switching Lunges (1 Minute)
REPEAT ROUTINE 3X
ROUND TWO
1. Pistol Squats (MAX Each)
2. Assisted Pistol Squats (10X Each)
3. Bulgarian Split Squats (20X Each)
4. Box Step (20X Each)
5. Crab Walks Across 20ft (4X)
6. Tip Toe Wall Sit (1 Minute)
7. Calf Raises (25X)
REPEAT ROUTINE 3X

DAY 4 - WHOLE BODY

WARM UP
1. Burpee (1 Minute)
2. Mountain Climbers (1 Minute)
3. Bicycles (1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. Muscle Ups + Dips + Pull Ups (MAX)
2. Pull Over (MAX)
3. Hand Stand Push Ups (MAX)
4. Hand Stand Hold Without Wall (MAX)
REPEAT ROUTINE 3X
ROUND TWO
1. Dips to L-Sit Hold (10, 8, 6, 4, 2)
2. Band Push Ups (25X)
3. Hand Stand Press Negative (10X)
4. Push Ups (MAX)
5. Archer Pull Ups (12X)
6. Head Bangers Chin Up Grip (10X)
7. Toes to Bar (12X)
8. Tuck Planche Pumps (10X)
9. Australian Chin Ups (MAX)
REPEAT ROUTINE 3X

DAY 5 - CORE
WARM UP
1. Jumping Jacks (1 Minute)
2. Switching Lunges (1 Minute)
3. Toe Touches (1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. In And Outs (1 Minute)
2. Star Crunches (20X)
3. Boat Hold (45 Seconds)
4. Russian Twists (45 Seconds)
5. Plank Side to Side (1 Minute)
REPEAT ROUTINE 3X
PART TWO
1. Crucifix (45 Seconds)
2. Bicycle (1 Minute)
3. Mountain Climbers (1 Minute)
4. Legs Down Hold (20 Seconds)
5. Leg Flutters Laying Down (20 Seconds)
6. Leg Raises Laying Down (20 Seconds)
7. Hip Raises Laying Down (20X)
8. Plank Open & Closed (1 Minute)
9. Plank Up & Down (1 Minute)
REPEAT ROUTINE 3X
 DAY 6 - REST DAY

DAY 7 - REST DAY

PART SIX

DAY 1 - PULL DAY

WARM UP
1. Half Burpee (1 Minute)
2. Australian Chin Ups (45 Seconds)
3. Hand Stand Hold Against the Wall (1 Minute)
REPEAT ROUTINE 3X
ROUND 1
1. Pull Ups Wide, Shoulder, Close Grip (8X Each)
2. Chin Ups (12X)
3. Commando 1 Arm Negative Pull Ups (MAX)
REPEAT ROUTINE 3X
ROUND 2
1. Pull Over (5X)
2. Upside Down Deadlift (10X)
3. Inverted Row Chin Ups (10X)
4. Head Bangers Chin Up Grip (12X)
5.Wide Commando Pull Ups (10X)
6. Australian Chin Ups Wide, Shoulder, Close Grip (10X Each)
7. Bar Curls (12X)
8. Toes to Bar (12X)
9. Inverted Row Pull Ups (MAX)
REPEAT ROUTINE 3X

DAY 2 - PUSH DAY

WARM UP
1. Jump Squats (1 Minute)
2. Tricep Extension Knees to Elbow (1 Minute)
REPEAT ROUTINE 4X
WORK OUT
1. Burpee (20X)
2. Push Ups (1 Minute)
3. Slow Dips (MAX)
4. In And Outs (1 Minute)
5. L-Sit Hold (25X)
REPEAT ROUTINE 3X
ROUND TWO
1. Explosive Dips (MAX)
2. Dips (MAX)
3. Explosive Push Ups Across 20ft (4X)
4. Skull Crusher (10X)
5. Hand Stand Push Ups (MAX)
6. Tuck Planche Push Ups (10X)
7. Negative Muscle Ups (10X)
8. Resistance Band Push Ups (MAX)
REPEAT ROUTINE 3X
 DAY 3 - SHOULDERS
WARM UP
1. Hand Stand Hold Without Wall (MAX)
2. L-Sit Hold (MAX)
3. Wall Plank (MAX)
REPEAT ROUTINE 3X
ROUND 1
1. Hand Stand Press Negative (10X)
2. Hand Stand Kick Ups (10X)
3. Hand Stand Hold Against Wall (1 Minute)
4. Tuck Planche Pumps (13X)
REPEAT ROUTINE 3X
ROUND 2
1. Hand Stand Push Ups (MAX)
2. Wall Walks (4X)
3. Elevated Diamond Pike Push Ups + Hold (20X)
4. Tuck Planche Hold (MAX)
5. Scapula Shrugs (16X)
6. Wall Plank (15 Seconds)
7. Windshield Wipers (16X)
8. Upside Down Deadlifts (12X)
9. Inverted Row Pull Ups (10X)
REPEAT ROUTINE 3X

DAY 4 - LEGS AND ABS

WARM UP
1. Tricep Extension Knees to Elbow (1 Minute)
2. Windshield Wipers (20X)
3. Push Ups (MAX)
REPEAT ROUTINE 3X
WORK OUT
1. Jumping Jacks (60X)
2. Box Jumps (20X)
3. Jump Squats (20X)
4. Box Step Ups (15X Each)
5. Bulgarian Split Squats (20X Each)
6. Squat Lunge (1 Minute)
7. Crab Walks Across 20ft (5X)
8. Broad Jumps Across 20ft (5X)
9. Tip Toe Wall Sit (1 Minute)
REPEAT ROUTINE 3X
ROUND TWO
1. Toes to Bar (10X)
2. Hanging Leg Raises (10X)
3. Hanging L-Sit Hold (15X)
4. Bar Crunches on Pull Up Bar (MAX)
5. Hanging High Knee Raises (10X)
6. Hanging Corner Raises (10X Each)
7. Bicycles (1 Minute)
REPEAT ROUTINE 3X

DAY 5 - FULL BODY

WARM UP
1. Jumping Jacks (1 Minute)
2. Broad Jumps Across 20ft (4X)
3. Hand Stand Hold Without Wall (MAX)
REPEAT ROUTINE 3X
WORK OUT
1. Burpee (20X)
2. Pull over (10X)
3. Hand Stand Push Ups (MAX)
4. Around the World (10X)
5. Wall Walk (5X)
REPEAT ROUTINE 3X
ROUND TWO
1. Explosive Muscle Ups (MAX)
2. Hand Stand Press Negative (10X)
3. Jump Squats (20X)
4. Explosive Dips (20X)
5. Slow Dips (MAX)
6. Straight Bar Dips (15X)
7. Assisted 1 Arm Pull Ups (7X Each)
8. Pull Ups (MAX)
9. Switching Lunges (1 Minute)
10. L-Sit Hold (30 Seconds)
REPEAT ROUTINE 3X

DAY 6 - CHALLENGE
PART ONE
1. Muscle Ups + Dips + Pull Ups TRY HARDER/ GOOD/ EXCELLENT
2. Pull Over 1. Muscle Ups + Dips + Pull Ups 0-6Each/ 7-10Each/ 11+Each
3. Pistol Squats 2. Pull Over 0-5/ 6-9/ 10+
4. Handstand Press Negative 3. Pistol Squats 0-6Each/ 7-10Each/ 11+Each
4. Hand Stand Press Negative 0-5/ 6-10/ 11+
REPEAT ROUTINE 3X

PART TWO
1. Hand Stand Without Wall REPEAT ROUTINE 3X
2. L-sit Hold 1. Hand Stand without Wall 0-14Sec/ 15-24Sec/ 25+Sec
3. Tuck Planche 2. L-Sit Hold 0-14Sec/ 15-24Sec/ 25+Sec
4. Wall Plank 3. Tuck Planche Hold 0-10Sec/ 11-20Sec/ 21+Sec
4. Wall Plank 0-10sec/ 11-20sec/21+sec

DAY 7 - REST DAY

PART SEVEN

DAY 1 - PUSH DAY

WARM UP
1. Burpee (20X)
2. Single Leg Burpee (10X)
3. Push Ups (30X)
4. L-Sit (25 Seconds)
5. Hand Stand Kick Ups (10X)
REPEAT ROUTINE 3X
WORK OUT
1. Explosive Dips (MAX)
2. Slow Dips (10X)
3. Dips (MAX)
4. Straight Bar Dips (15X)
5. Skull Crushers (12X)
6. Slow Dips (8X)
REPEAT ROUTINE 3X
ROUND TWO
1. Hand Stand Push Ups (MAX)
2. Diamond to Regular Push Ups (20X)
3. Tricep Extensions (10X)
4. Close Tricep Extensions (10X)
5. Low Plank to High Plank (1 Minute)
6. Band Push Ups (MAX)
REPEAT ROUTINE 3X

DAY 2 - PULL DAY

WARM UP
1. Burpee (1 Minute)
2. Toes to Bar (20X)
3. Hanging Knee Raises (20X)
REPEAT ROUTINE 3X
WORK OUT
1. Assisted 1 Arm Pull Ups (8X Each)
2. Archer Pull Ups (10X)
3. Commando 1 Arm Negative Pull Ups (MAX)
4. Inverted Row Chin Ups (10X)
REPEAT ROUTINE 3X
ROUND TWO
1. Explosive Muscle Ups (MAX)
2. Pull Ups (15X)
3. Jumping Pull Ups (10X)
4. Pull Over (5X)
5. Head Bangers Chin Up Grip (12X)
6. Bar Curl (14X)
7. Australian Chin Ups Wide, Shoulder, Close Grip (10X Each)
8. Upside Down Deadlift (10X)
9. Scapula Shrugs (10X)
REPEAT ROUTINE 3X

DAY 3 - LEGS
WARM UP
1. Burpee (1 Minute)
2. Squat Lunge (1 Minute)
3. In & Outs (1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. Jump Squats (1 Minute)
2. Broad Jump Across 20ft (1 Minute)
3. Box Jumps (15X)
4. Switching Lunges (1 Minute)
5. Jumping Jacks (1 Minute)
REPEAT ROUTINE 3X
ROUND TWO
1. Bulgarian Split Squats (20X Each)
2. Pistol Squats (MAX Each)
3. Assisted Pistol Squats (8X Each)
4. Crab Walk Across 20ft (1 Minute)
5. Side Squats (20X Each)
6. Calf Raises (20X Each)
7. Tip Toe Wall Sit (1 Minute)
REPEAT ROUTINE 3X

DAY 4 - SHOULDERS
WARM UP
1. Mountain Climbers (1 Minute)
2. Shoulder to Shoulder (1 Minute)
3. Half Burpee (1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. Hand Stand Without Wall (MAX)
2. Hand Stand Against Wall (45 Seconds)
3. Hand Stand Push Ups (12X)
4. Hand Stand Shoulder Tap (12X)
REPEAT ROUTINE 3X
ROUND TWO
1. L-Sit to Handstand (MAX)
2. Hand Stand Press Negative (10X)
3. Wall Walk (6X)
4. Hand Stand Kick Up (10X)
5. Tuck Planche Hold (18 Seconds)
6. Tuck Planche Pumps (MAX)
7. Elevated Pike Diamond Push Ups + Hold (MAX)
REPEAT ROUTINE 3X

DAY 5 - FULL BODY

WARM UP
1. Jumping Jacks (1 Minute)
2. Wall Walks (5X)
3. Switching Lunges (1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. Half Burpee (20X)
2. Explosive Muscle Ups (MAX)
3. Pull Over (8X)
4. Hand Stand Hold (MAX)
5. Head Bangers (12X)
REPEAT ROUTINE 3X
ROUND TWO
1. Jump Squats (25X)
2. Archer Pull Ups (12X)
3. Dips (20X)
4. Broad Jump Across 20ft (6X)
5. Inverted Row Chin Ups (10X)
6. Band Push Ups (MAX)
7. Diamond Push Ups (20X)
8. Wall Walks (7x)
9. Mountain Climbers (1 Minute)
REPEAT ROUTINE 4X

DAY 6 - REST DAY

DAY 7 - REST DAY

PART EIGHT

DAY 1 - INCREASE REPS

WARM UP
1.Burpee (20X)
2. Mountain Climbers (1 Minute)
3. In & Outs (1 Minute)
4. L-Sit Hold (30 Seconds)
REPEAT ROUTINE 3X
WORK OUT
1. Assisted 1 Arm Pull Ups (7X Each)
2. Pull Ups (MAX)
3. Chin Ups (12X)
4. Jumping Negative Pull Ups (12X)
5. Australian Chin Ups Wide, Shoulder, Close Grip (10X Each)
6. Bar Curls (MAX)
REPEAT ROUTINE 3X
ROUND TWO
1. Push Ups (1 Minute)
2. Explosive Dips (MAX)
3. Dips (20X)
4. Reverse Grip Dips (MAX)
5. Band Push Ups (MAX)
6. Tricep Extensions (40 Seconds)
7. Skull Crushers (12X)
REPEAT ROUTINE 3X

DAY 2 - LEGS
WARM UP
1.Burpee (1 Minute)
2. Pistol Squats (MAX Each)
3. In & Outs (1 Minute)
4. Jumping Jacks (1 minute)
REPEAT ROUTINE 4X
WORK OUT
1. Jump Squats (1 Minute)
2. Squats (1 Minute)
3. Broad Jump Across 20ft (6X)
4. Squat Lunge (1 Minute)
5. Box Step Ups (30 Seconds Each)
REPEAT ROUTINE 3X
ROUND TWO
1. Lunges (40X)
2. Side Squat (20X Each)
3. Crab Walk Across 20ft (8X)
4. Assisted Pistol Squats (10X Each)
5. Bulgarian Split Squats (20X Each)
6. Calf Raises + Hold (20X Each)
7. Wall Sit (1 Minute)
8. Jumping Jacks (1 Minute)
REPEAT ROUTINE 3X

DAY 3 - FULL BODY

WARM UP
1. Jumping Jacks (1 Minute)
2. Around the World (10X)
3. Plank (1.2 Minutes)
REPEAT ROUTINE 3X
WORK OUT
1. Muscle Ups + Dips + Pull Ups (MAX)
2. Jump Burpee Across 20ft (5X)
3. Diamond to Regular Push Ups Across 20ft (4X)
4. Hand Stand Push Ups (MAX)
5. Switching Lunges (1 Minute)
REPEAT ROUTINE 3X
ROUND TWO
1. Wall Walk (7X)
2. Pull Over (8X)
3. Assisted 1 Arm Pull Up (8X Each)
4. Dips (MAX)
5. Band Push Ups (MAX)
6. Negative Muscle Ups (10X)
7. Toes to Bar (18X)
8. Upside Down Deadlift (10X)
9. Straight Bar Hand Stand Push Ups (10X)
10. L-Sit Hold (MAX)
REPEAT ROUTINE 3X

DAY 4 - SHOULDERS
WARM UP
1. Mountain Climbers (1 Minute)
2. Shoulder to Shoulder (1 Minute)
3. Wall Plank (15 Seconds)
REPEAT ROUTINE 3X
WORK OUT
1. In & Outs (1 Minute)
2. L-Sit Hold on Parallette Bars (30 Seconds)
3. Tuck Planche Hold (MAX)
4. Tuck Planche Push Ups (12X)
5. Tuck Planche Pumps (14X)
REPEAT ROUTINE 3X
ROUND TWO
1. L-Sit Hold to Hand Stand (MAX)
2. Hand Stand Press Negative (10X)
3. Hand Stand Push Ups (MAX)
4. Hand Stand Shoulder Tap (12X)
5. Hand Stand Hold Against Wall (45 Seconds)
6. Elevated Diamond Pike Push Ups + Hold (20X)
7. Scapula Shrugs (20X)
REPEAT ROUTINE 3X

DAY 5 - CORE
WARM UP
1.Tricep Extension Knees to Elbow (1 Minute)
2. Toe Touches (30X)
3. Bicycles (1 Minute)
4. Leg Raises Laying Down (1 Minute)
REPEAT ROUTINE 3X
WORK OUT
1. Star Crunches (20X Each)
2. Chair Crunches (15X Each)
3. Boat Hold (1 Minute)
4. Russian Twists (45 Seconds)
5. Crucifix (30 Seconds)
6. Legs Down Hold (20 Seconds)
7. Leg Flutters Laying Down (30 Seconds)
8. Plank Knees to Elbow (1 Minute)
9. Plank Side to Side (45 Seconds)
10. Side Plank (1 Minute)
REPEAT ROUTINE 3X
ROUND TWO
1. Around the World (10X)
2. Windshield Wipers (16X)
3. Toes to Bar (10X)
4. Bar Crunches (20X)
5. Hanging Corner Raises (10X Each)
6. L-Sit Hold on Dip Bars (MAX)
7. Knee Raises on Dip Bars (10X)
8. Corner Raises on Dip Bars (10X Each)
REPEAT ROUTINE 3X

DAY 6 - CHALLENGE
ROUND ONE
1. Muscle Ups TRY HARDER/ GOOD/ EXCELLENT
1. Muscle Ups 0-19/ 20-39/ 40+
2. Burpees
2. Burpee 0-24/ 25-39/ 40+
3. Jumping Squats
3. Jump Squats 0-34/ 35-49/ 50+
4. Dips 4. Dips 0-40/ 41-64/ 65+
5. Handstand Push-Ups 5. Hand Stand Press Negative 0-26/ 27-30/ 40+
REPEAT ROUTINE 3X

PART TWO
1. Handstand (Without Wall)
2. Plank TRY HARDER/ GOOD/ EXCELLENT
3. Wall Sit 1. Hand Stand without Wall 0-20Sec/ 21-39Sec/ 40+Sec
4. Wall Plank 2. Plank 0-1.10Min/ 1.11-1.59Min/ 2+Min
REPEAT ROUTINE 3X 3. Wall Sit 0-1.15Min/ 1.16-1.59Min/ 2+Min
4. Wall Plank 0-14Sec/ 15-19Sec/ 20+Sec