Advanced Calisthenics Exercises for a Shredded Body

15 Advanced Calisthenics Exercises for a Shredded Body

Take your body to the next level with advanced calisthenics exercises!

While calisthenics is a great method for building a strong and lean physique, advanced exercises are the perfect way to push beyond the basics and achieve a shredded, well-rounded body.

These exercises are specifically designed to target every muscle in your body and are guaranteed to challenge even the most seasoned fitness enthusiasts.

In this article, we explore 15 advanced calisthenics exercises that will take your workout to the next level.

1. Muscle-Ups

Muscle-ups are a challenging exercise that targets the chest, triceps, biceps, and core.

To perform a muscle-up, start by hanging from a pull-up bar with your hands in an overhand grip.

Pull yourself up and over the bar, keeping your elbows close to your body, and then press yourself up until your arms are fully extended.

Lower yourself back down and repeat.

2. Front Lever

The front lever is a challenging exercise that targets the back, shoulders, and core.

To perform a front lever, start by hanging from a pull-up bar with your hands in an overhand grip.

Keep your body straight and lift your legs up towards the bar, keeping them straight.

Hold the position for as long as you can and then lower your legs back down.

3. Back Lever

The back lever is another challenging exercise that targets the back, shoulders, and core.

To perform a back lever, start by hanging from a pull-up bar with your hands in an overhand grip.

Keep your body straight and lift your legs up towards the bar, keeping them straight.

Hold the position for as long as you can and then lower your legs back down.

4. One-Arm Pull-Ups

One-arm pull-ups are a challenging exercise that targets the back, biceps, and core.

To perform a one-arm pull-up, find a pull-up bar and grip it with one hand in an overhand grip.

Pull yourself up towards the bar, squeezing your shoulder blades together, and then lower yourself back down.

Repeat on the other arm.

5. One-Arm Push-Ups

One-arm push-ups are a challenging exercise that targets the chest, triceps, and shoulders.

To perform a one-arm push-up, start in a plank position with one hand on the ground and the other hand behind your back.

Lower yourself down towards the ground, keeping your body in a straight line, and then push back up to the starting position.

Repeat on the other arm.

6. Handstand Push-Ups

Handstand push-ups are a challenging exercise that targets the shoulders, triceps, and core.

To perform a handstand push-up, kick up into a handstand position against a wall or using a spotter.

Once you’re in the handstand position, lower yourself down by bending your arms and then push back up to the starting position.

7. Human Flag

The human flag is a challenging exercise that targets the shoulders, arms, back, and core.

To perform the human flag, start by gripping a pole with both hands in an overhand grip.

Keep your body straight and lift your legs up towards the pole, keeping them straight.

Hold the position for as long as you can and then lower your legs back down.

8. Pistol Squats

Pistol squats are a challenging exercise that targets the quadriceps, hamstrings, and glutes. To perform a pistol squat, stand on one leg and lower yourself down by pushing your hips back and bending your knee. Keep your chest up and your back straight as you squat down.

Push back up to the starting position and repeat on the other leg.

This exercise can be modified by holding onto a pole or using a band for assistance.

9. Straddle Planche

The straddle planche is a challenging exercise that targets the shoulders, triceps, and core.

To perform a straddle planche, start in a push-up position with your hands slightly wider than shoulder-width apart.

Keep your body straight and lift your legs up towards the sides, keeping them straight.

Hold the position for as long as you can and then lower your legs back down.

10. Dragon Flags

Dragon flags are a challenging exercise that targets the shoulders, triceps, and core.

To perform a dragon flag, lie down on your back and hold onto a pole or bench behind your head.

Keep your body straight and lift your legs and upper body up towards the ceiling.

Hold the position for as long as you can and then lower your legs and upper body back down.

11. L-Sit

The L-sit is a challenging exercise that targets the abs and quads.

To perform an L-sit, sit on the ground with your legs straight out in front of you and your hands on the ground next to your hips.

Keep your body straight and lift your legs and hips up off the ground, forming an L shape with your body.

Hold the position for as long as you can and then lower your legs and hips back down.

12. Planche Push-Ups

Planche push-ups are a challenging exercise that targets the chest, triceps, and shoulders.

To perform a planche push-up, start in a push-up position with your hands slightly wider than shoulder-width apart.

Keep your body straight and lift your feet up off the ground, balancing on your hands.

Lower yourself down towards the ground and then push back up to the starting position.

13. V-Sit

The V-sit is a challenging exercise that targets the abs and quads.

To perform a V-sit, sit on the ground with your legs straight out in front of you and your hands on the ground next to your hips.

Keep your body straight and lift your legs and hips up off the ground, forming a V shape with your body.

Hold the position for as long as you can and then lower your legs and hips back down.

14. Parallel Bar Dips

Parallel bar dips are a challenging exercise that targets the triceps and shoulders.

To perform a parallel bar dip, find a pair of parallel bars and grip them with your hands in an overhand grip.

Lower yourself down by bending your arms, and then push back up to the starting position.

15. Clapping Push-Ups

Clapping push-ups are a challenging exercise that targets the chest, triceps, and shoulders.

To perform a clapping push-up, start in a push-up position and lower yourself down toward the ground.

Push back up with enough force to lift your hands off the ground and clap them together before catching yourself and returning to the starting position.

Conclusion

These advanced calisthenics exercises are designed to challenge even the most experienced fitness enthusiasts.

They will help you achieve a shredded physique and target every muscle in your body.

Remember to start slowly and gradually increase the difficulty as your strength and skill improve.

With consistency and dedication, you can master these exercises and take your calisthenics workout to the next level.

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