Workouts · Strength

Advanced Calisthenics in 30

Pull-ups, explosive push-ups, dips, and skill holds — bodyweight mastery for when the basics got easy.

30 minadvancedpullup_barstrengthvigorous
Why it works. Progressive calisthenics builds strength and control at once; the skill holds are strength you can see.

Warm-up

Easy jumping jacks — 60s
Scap pulls and wrist circles — 45s
Two easy sets of push-ups and hangs — 45s

The workout

  1. pullup — 4 × 6 reps
    rest 90s
  2. drop push up — 3 × 6 reps
    rest 75s
  3. korean dips — 3 × 8 reps
    rest 75s
  4. l sit on floor — 3 × 15s
    rest 60s
  5. pushup pike — 3 × 8 reps
    rest 60s

Cool-down

Lat stretch on the bar — 45s
Wrist and forearm stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

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