So you've started dabbling with calisthenics and have been working on your basics, what next?
 
 
This Intermediate Calisthenics Guide will give you 12 weeks of structured workouts to help you continue your calisthenics progress.
 
What you'll need:
The program has been designed to be done at the gym, but can be done at home if you get creative with using your furniture, for example using stools in place of dip bars, your sofa in place of boxes. If completing it at home you may struggle to do the pull up work if you don't have access to a pull up bar so I would suggest investing in one (you can get simple ones that hang on your doorframe). Another great piece of equipment that would be worth investing in is a set of dip bars as these can be used not only for dip work, but for the pull up work and skill work.
 
- 3 sessions per week
- 12 week progressive program
- Full warm up and cool down routines
- Video demonstrations of each exercise
- Skill tutorials
 
Skills covered in this guide include:
- Handstands
- L-sit
- Elbow lever
-Single arm elbow lever
- Back lever
- Tuck front lever
 
 
This guide is suitable for those who have completed the Beginner Calisthenics Guide or do not have any calisthenics experience but are regular gym goers and have a good base level of strength.
 
For this guide, ideally you need to be able to do:
- at least 1 pull up or be very close to achieving your pull up
- unassisted dips or be working towards securing your dips
- at least 5 push ups