The Ultimate Calisthenics Workout

THE ULTIMATE CALISTHENICS WORKOUT

Bonus PDF File By: Mike Romaine

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Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only. I am not a doctor and

this is not meant to be taken as medical advice.

The information provided in this book is based upon my experiences as well as my

interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults only. You should consult

your physician to insure the tips given in this course are appropriate for your individual

circumstances.

If you have any health issues or pre-existing conditions, please consult with your physician

before implementing any of the information provided in this course.

This product is for informational purposes only and the author does not accept any

responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

information.

THE ULTIMATE CALISTHENICS WORKOUT ROUTINE & GUIDE

S.H.I.E.L.D. Basic Training: Level One

Training Volume:

3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed.

**Also remember you can add and scale any part of this program with the above resources.**

Explanation:

You can perform this specific workout 3-5 times a week. I then program in active off-days, MMA, parkour training, and even long distance runs. Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine).

Getting Started:

**Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Jacks:

3×10

Mountain Climbers:

3×10

Lying Leg Raises:

3×10

The Workout:

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Push Ups:

3×10

Dips:

3×10

Pull-Ups:

3×10

Air Squats: 3×10

S.H.I.E.L.D. Agent: Level Two

Training Volume:

3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed.

**Also remember you can add and scale any part of this program with the above resources.**

Explanation:

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Burpees:

3×5

Inch Worms:

3×10 Plank Holds:

3×60 seconds

The Workout:

Workout Total Reps:

(To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds)

Pull Ups: 50

Dips: 50

Sit Ups: 50

Lying Leg Raises: 75

Air Squats: 75

Push Ups: 100

Lunges: 100

Avenger Basic Training: Level Three

Training Volume:

3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed.

**Also remember you can add and scale any part of this program with the above resources.** Explanation:

Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Muscle Up Practice

**Work on form even if you cannot yet perform. Add in clap pull ups or jumping if you’re looking to work on muscle up progression**

3x Failure

Wall Climbs:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Workout Total Reps: (To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds)

Handstand Push-ups: 50

Hanging Leg Raises: 75

Pull Ups: 100

Lunges: 100

Sit Ups: 100

Pistol Squats: 100

Dips: 125

Push Ups: 200

Avenger Training: Level Four

Training Volume:

3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed.

Explanation:

You should perform this program 4 times a week. I then program in active off-days, MMA, parkour training, and even long distance runs. Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine).

Day One/Circuit One Getting Started:

**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Muscle Ups:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Four Total Rounds:

Wall Climbs: 10

Pistol Squats: 10 each leg

Handstand Push-ups: 15

Clapping Pull Ups: 20

V-Ups: 20

Pseudo Push Ups: 25

Day Two/Circuit Two

Getting Started: **Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Muscle Ups:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Four Total Rounds:

Burpees: 10

Jump Squats: 10

Handstand Push-ups: 15

Typewriter (Side to Side) Pull Ups: 20

Hanging Leg Raises: 20

Decline Push Ups: 25

Day Three/Circuit Three

Getting Started:

**Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Muscle Ups:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Four Total Rounds:

Wall Climbs: 10

Jumping Lunges: 10

Handstand Push-ups: 15

Chin Ups: 20

Windshield Wipers: 20

Clapping Push Ups: 25

Day Four/Circuit Four

Getting Started:

**Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.*

Jumping Muscle Ups:

3×10

L-Sit Hold

5×30 seconds

The Workout:

Four Total Rounds:

Burpees: 10

Box Jumps: 10

Handstand Push-ups: 15

Chest To Bar Pull Ups: 20

Sit Ups: 20

Diamond Push Ups: 25

Advanced Avenger: Level Five

**ADVANCED MOVEMENTS TO PROGRESS TO** This is a bonus training that can be added on top of your regular training at the Level 3-4 Program, OR on active off days, MMA, parkour, or cardio days.

**These are movements I perform to help me progress with scaling. These do not ALL have to be performed, but are options for progressing in your specific movements. I also went over some of these things in the scaling section in much less detail.**

One Arm Pull Up Practice:

Step one will always be performing regular, strict pull-ups. Prior to those you can use the scaling techniques we talked about above.

Perform One Arm Pull-Ups either with a band, or assisted, while using your other arm to hold the wrist performing the movement.

Eventually progress to strictly holding your wrist while performing.

Front Lever Practice and Progression:

Stage One: Tucked Front Lever

Grab the bar within overhand grip. Pull your legs and hips up, at the same time, while leaning back. Your back should be rounded and your body tucked up into as much of a ball as you can possibly be. And, although your back is rounded, you want it approximately parallel to the ground.

Stage Two: Tucked Lever

First things first: start in the tucked lever position. Instead of immediately rounding your back, now you’re going to attempt to straighten it. It should form a straight line almost parallel with the ground. At the same time, pull your shoulder blades back in retraction. Open your legs up slightly so your thighs are perpendicular with your body. This opening up increases the leverage you’re able to create.

Stage Three: Single Bent Leg Front Lever

Start from the tuck lever with both your legs tucked in as hard as you can. Now attempt to extend one leg, but keep the knee bent. The lower leg will be perpendicular to the ground, but your hip will be opened up completely. (Your leg is still bent but one is out and your toes are now facing the floor) Now alternate legs between your sets.

Stage Four: One Legged Front Lever

Start again from the tucked front lever position. Extend one leg out completely straight. The other leg will be tucked in hard to the chest. Now alternate legs between your sets.

Stage Five: Single Bent Leg Single Straight Leg Front Lever

Start in the tucked front lever position. Extend one leg out completely straight. Attempt to keep the other leg is partially untucked. Now alternate legs between your sets.

Stage Six: The Front Lever

You made it! Starting from the tuck lever position, and keeping both legs together, slowly extend them out at the hips and knees until they are completely straight. Your entire body will form one straight line parallel to the ground. Pull down hard with the hands and the lats.

Human Flag Practice and Progression:

Step One: Hand Placement

Your top hand is going to be placed with your thumb facing down in an overhand grip (like you’re pouring out of a can) and your bottom hand will be placed with your thumb facing upwards in an underhand grip.

Try to think of yourself pulling hard with your top and pushing hard with your bottom hand.

Typically if you are right handed your right hand is going to feel most comfortable on the bottom, and if you are left handed your left hand will feel best on the bottom.

Step Two: Chamber Hold

Grasp the pole as described above, then jump and kick your legs to lift your hips into the air. It’s sometimes helpful to try to overshoot the kick up when starting out, as it’s often higher than it seems. Keep your knees pulled in close to your body. Hold this position for time, trying to keep both arms fully extended. Remember that your hips should remain just above shoulder height, and don’t forget your “push-pull” we talked about in hand placement.

Step Three: Vertical Flag

Start from the chamber hold position and carefully extend your legs in the air and hold them there for time. Aim to stay as vertical as possible in the beginning, eventually working toward more of a diagonal angle. Remember, the closer your legs and torso are to the pole, the better your leverage will be. Step Four: Bent Knee Flag

Once you can hold the vertical flag for around 10 seconds, you can work towards lowering your hips down with one or both legs in a tucked position. Of course, you can experiment with different leg positions to find what works best for you.

Step Five: Human Flag

There are basically two ways to get into position for your human flag: from the top down or from the bottom up. For the sake of this book, I’m going to be teaching you the method that is almost always considered easier.

Top-Down: Start from a vertical flag, then lower yourself into the full human flag position, gradually transitioning in order to maintain control and ease yourself into a full hold.

Planche Hold Practice and Progression:

Step One: Tucked Wide Elbow Planche

Start by placing your hands on the ground, slightly turned outward to protect your wrists. Bring your elbows to hip height, find a place on your elbows to put your hips on which feels comfortable for you. Slowly start leaning forward while tucking in your legs to about a 90 degree angle. Find your point of balance while keeping your elbows turned inwards and hold it for time. Hold this position until you can successfully hold 30 seconds for multiple sets.

Step Two: Straddle Elbow Planche

Start by placing your hands on the ground, slightly turned outward to protect your wrists. Bring your elbows to hip height, find a place on your elbows to put your hips on which feels comfortable for you. Slowly start leaning forward while keeping your feet apart as much as possible (the closer they are the more difficult it is). Find your point of balance while keeping your elbows turned inwards and hold it for time. Hold this position until you can successfully hold 30 seconds for multiple sets.

Step Three: Full Elbow Planche

Start by placing your hands on the ground, slightly turned outward to protect your wrists. Bring your elbows to hip height. Find a place on your elbows to put your hips on which feels comfortable for you. Slowly start leaning forward while keeping your legs straight and your feet together. Find your point of balance while keeping your elbows turned inwards and hold it for time. Hold this position until you can successfully hold 30 seconds for multiple sets.

Step Four: Tucked Wide Bent Arm Planche

Start placing your hands on the ground just beyond hip width and slightly turned outward to protect your wrists. Lean forward as you would in a pseudo planche push up with your feet apart. Strongly protract and depress your shoulder blades, meaning you push them down and away from each other. Slowly start bending your arms while leaning forward until you find the point at which you almost fall. Tuck your legs in and find your point of balance. Hold this position until you can successfully hold 10-15 seconds for multiple sets.

Step Five: Straddle Bent Arm Planche

Start placing your hands on the ground just beyond hip width and slightly turned outward to protect your wrists. Lean forward as you would in a pseudo planche push up with your feet apart as wide as you need to. Strongly protract and depress your shoulder blades, meaning you push them down and away from each other. Slowly start bending your arms while leaning forward until you find the point at which you almost fall. Find your point of balance while keeping your legs apart. Hold this position until you can successfully hold 10-15 seconds for multiple sets.

Step Six: Full Bent Arm Planche You made it!

Start placing your hands on the ground just beyond hip width and slightly turned outward to protect your wrists. Lean forward as you would in a pseudo planche push up with your feet apart as wide as you need to. Strongly protract and depress your shoulder blades, meaning you push them down and away from each other. Slowly start bending your arms while leaning forward until you find the point at which you almost fall. Find your point of balance while keeping your legs together. Hold this position until you can successfully hold 10-15 seconds for multiple sets.

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