Israq's Fitness Corner (Calisthenics)

Train Smart • Stay Strong • Contact Me For More Calisthenics Advice 👉 (Link at the bottom of the page)

Chest Workouts

Beginner

Pushups

Push-ups

3×15 reps

Knee Pushups

Knee Push-ups

3×12 reps

Wide Pushups

Wide Push-ups

3×10 reps

Intermediate

Decline Push-ups

4×15 reps

Clap Push-ups

3×12 reps

Archer Push-ups

4×10 reps

Advanced

One Arm Push-ups

5×8 reps

Explosive Push-ups

5×10 reps

Planche Lean

4×6 reps

Back Workouts

Beginner

Inverted Rows

3×10 reps

Resistance Band Rows

3×15 reps

Superman

3×20s hold

Intermediate

Pull-ups

4×8 reps

Archer Pull-ups

4×6 reps

Australian Pull-ups

4×12 reps

Advanced

Muscle-ups

5×5 reps

Front Lever Raises

4×6 reps

One Arm Pull-ups

3×5 reps

Leg Workouts

Beginner

Bodyweight Squats

3×15 reps

Lunges

3×12 reps

Calf Raises

3×20 reps

Intermediate

Jump Squats

4×12 reps

Bulgarian Split Squats

3×10 reps

Pistol Prep

3×8 reps

Advanced

Pistol Squats

4×8 reps

Shrimp Squats

4×6 reps

Box Jumps

5×10 reps

Abs Workouts

Beginner

Crunches

3×20 reps

Leg Raises

3×12 reps

Plank

3×30s hold

Intermediate

Hanging Leg Raises

4×12 reps

Russian Twists

4×20 reps

Ab Wheel Rollouts

4×10 reps

Advanced

Toes-to-Bar

5×12 reps

Dragon Flags

4×8 reps

Front Lever Tucks

4×6 reps

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