A few days ago, i decided to post here asking for proper elevated pike push up form. Having taken all your suggestions, this is my workout now.
Am i doing it right? I bend my legs so that its comfortable.
Posted is my below is my routine.
## Calisthenics 3-Month Training Program
### Month 2: Increasing Intensity & Skill Introduction
**Weeks 5–8 | 4× per week**
### Day 1 & 4: Upper Body
* Warm-up — 5–10 min
* Wall assisted hand stand push-ups — 3 x 5
* Pike Push-ups — 3 × 8–12
* Pull-ups / Inverted Rows — 4 × 6–10
* Dips — 4 × 10–15
* Plank to Push-up — 3 × 10–15
* Cool down — 5–10 min
### Day 2 & 3: Lower Body & Core
* Warm-up — 5–10 min
* Squats — 4 × 20–25
* Lunges — 4 × 15–20/leg
* Glute Bridges — 3 × 20–25
* Calf Raises — 3 × 20–25
* Hanging Leg Raises — 3 × 8–12
* Russian Twists — 3 × 20/side
* Cool down — 5–10 min
### Skill Training
**2–3× per week after the main workout**
* Handstand Practice — 3 × 20–30 sec
* L-Sit Progressions — 3 × 10–15 sec
I'm kind of a beginner and i decided to start with this set up. I'm following thru with this and at week 3-4.
I could do all of those push workout and dips as the required max sets and reps, however I'm struggling with pull up. I could do 4 sets of 7 on good days lmao but cant get to 4x8. And i want that to improve.
I'm planning on reaching the max reps for sets before moving on to a harder variation. Any tips are appreciated.
The end goal is HSPU and Lsit. Im also throwing a little planche exercise there along the way.
As the title states, I'm starting calisthenics. Im not new to working out with just body weight cause im an athlete but now i decided to get serious on it with the end goal (for now) of doing:
Hand stand push up
Stable L Sit.
Planche
I am following this program for now. Cause i also dont have any idea where to start.
I can do all those workouts with the minimum required reps, i think i can still do more but right now, since i just started taking it seriously, i feel like i just need to get the rhythm first. Im on Month 2 btw.
As a beginner, any recommendations and tips from you guys are gonna be great.
edit:
Below is the month 2 training program to those that cant access the link
Calisthenics 3-Month Training Program Updated automatically every 5 minutes
Month 2: Increasing Intensity and Skill Introduction Weeks: 5–8
Frequency: 4 times a week (e.g., Monday, Tuesday, Thursday, Friday)
Focus: Split routine and skill training
Day 1 & 4: Upper Body Warm-up
Duration: 5–10 minutes
Notes: Jogging, jumping jacks, dynamic stretches
Push-ups
Sets: 4
Reps: 10–15
Notes: Keep elbows tucked slightly
Pull-ups or Inverted Rows
Sets: 4
Reps: 6–10
Notes: Use band assistance if needed
Dips
Sets: 4
Reps: 10–15
Notes: Focus on controlled movement
Pike Push-ups
Sets: 3
Reps: 8–12
Notes: Elevate hips to target shoulders
Plank to Push-up
Sets: 3
Reps: 10–15
Notes: Core tight, avoid sagging
Cool down
Duration: 5–10 minutes
Notes: Focus on arms, shoulders, and chest
Day 2 & 3: Lower Body & Core Warm-up
Duration: 5–10 minutes
Notes: Dynamic leg swings, light jogging
Squats
Sets: 4
Reps: 20–25
Notes: Keep knees tracking over toes
Lunges
Sets: 4
Reps: 15–20 per leg
Notes: Keep torso upright
Glute Bridges
Sets: 3
Reps: 20–25
Notes: Squeeze glutes at the top
Calf Raises
Sets: 3
Reps: 20–25
Notes: Controlled movement, full range
Hanging Leg Raises
Sets: 3
Reps: 8–12
Notes: Use bar, keep legs straight
Russian Twists
Sets: 3
Reps: 20 reps per side
Notes: Keep torso upright, move with control
Cool down
Duration: 5–10 minutes
Notes: Stretch hamstrings, glutes, quads
Skill Training 2–3 times a week after the main workout
Handstand Practice
Sets: 3
Duration: 20–30 seconds
Notes: Wall-assisted, progress to freestanding
L-Sit Progressions
Sets: 3
Duration: 10–15 seconds
Notes: Use parallettes or floor
As the title states, I'm starting calisthenics. Im not new to working out with just body weights cause im an athlete but now i decided to get serious on it with the end goal (for now) of doing:
Hand stand push up
Stable L Sit.
Planche
I'm on creatine, and decided also to take protein powder. Right now I don't have any idea on food macros, so any tips and guide will be pretty much appreciated. ( Required protein intake, body fat %, food to consume that is easily prepared, mostly eggs)
I am also following this program for now. Cause i also dont have any idea where to start.
I can do all those workouts with the minimum required reps, i think i can still do more but right now, since i just started taking it seriously, i feel like i just need to get the rhythm first. Im on Month 2 btw.
Forgive my grammar, english is not my first language!
Thank you in advance