HYBRID CALISTHENICS ROUTINE

This routine is provided free of charge so that it may help the most people. It will continue to evolve based on your feedback so it becomes a truly community-focused routine.

For those that ask how to support me, you’re welcome to buy some merchandise or donate to fund my efforts.

T-Shirts, Tanktops, & More: https://www.bonfire.com/store/hybridcalisthenics
Donate: https://www.hybridcalisthenics.com/donate
Patreon: https://www.patreon.com/hybridcalisthenics

To be perfectly clear, though, even if no one buys any shirts or donates anything, I will still continue to build the course and make free content.

I want my knowledge and information to be free for as long as possible.

If you need pullup bars, gymnastic rings, yoga mats, or other equipment you see me use in this course, I will offer them in a store opening soon.

Special thanks to Paul Wade. His books and knowledge made everything possible. Thank you for teaching and inspiring me.

Legal Notice: Consult a physician before beginning any exercise program. The information on this page does not replace a doctor's visit or physical therapy program.

Join Our Community!

I get a LOT of questions everyday, and I NEVER mean to ignore them. I simply get too flooded sometimes and don’t see your message.

If you have questions about the routine, we have a thriving community on multiple platforms that can help you!

CULTIVATE (Community app): https://www.hybridcalisthenics.com/app

CULTIVATE (Desktop version): https://cultivate.hybridcalisthenics.com

Discord: https://www.hybridcalisthenics.com/discord

Introduction & Philosophy

  1. Pick 5 Exercises that work the entire body: Pushups Pullups Leg Lifts Squats Bridges

  2. Find a version of this exercise that you can do safely and pain-free. Move to harder variations as you master them.

  3. Schedule these exercises into a weekly routine.

Workout Routines

There are many, many ways to schedule your workout, but here a few examples. Keep in mind that more volume is not necessarily better. Our body grows and gets stronger when we rest, so your rests are quite important. In addition, calisthenics often focuses on large, compound movements that work multiple muscle groups. Even if you are only working an exercise once per week, your muscles are being conditioned multiple times that week.

More routines will be added this week, including some with higher volume so that some athletes may focus on cardio and endurance.

Hampton’s Routine:

Monday: Pushups & Leg Raises 2-3 Sets
Tuesday:
Wednesday: Pullups & Squats 2-3 Sets
Thursday:
Friday: Bridges 2-3 Sets
Saturday:
Sunday:

Work Week:

Monday: Pullups 2-3 Sets
Tuesday: Bridges 2-3 Sets
Wednesday: Pushups 2-3 Sets
Thursday: Leg Raises 2-3 Sets
Friday: Squats 2-3 Sets
Saturday:
Sunday:

How Should We Do the Sets & Reps?

Pushups

Video Demonstration of Pushups & More Information: https://www.youtube.com/watch?v=ze4qofHM20k

(Note: This video was videoed several months ago and represented an older version of this course. It should show the majority of the exercises, but some steps have changed. This will be redone ASAP to reflect the new course. The information and exercises shown below are the ones I currently recommend).

This pushup video may also be helpful: https://vm.tiktok.com/ZMJMw6v3b/

1.) Wall Pushups

Goal: 3 Sets of 50

Wall Pushup Start.jpg
Wall Pushup Stop.jpg

2.) Incline Pushups

Goal: 3 Sets of 40

3.) Knee Pushups

Goal: 2 Sets of 25

Kneeling Pushup Start.jpg
Kneeling Pushup Stop.jpg

4.) Full Pushups

Goal: 2 Sets of 25

5.) Narrow Pushups

Goal: 2 Sets of 20

Narrow Pushup Stop.jpg

6.) Side-Staggered Pushups

Goal: 2 Sets of 15 (Both Sides)

7.) Archer Pushups

Goal: 2 Sets of 9 (Both Sides)

Archer Pushup Right Start.jpg

8.) Sliding One-Arm Pushups

Goal: 2 Sets of 9 (Both Sides)

Sliding Pushup Left Start.jpg

9.) One-Arm Pushups (Conventional)

Goal: 2 Sets of 9 (Both Sides)

10.) One-Arm Pushups (Feet Together)

Goal: 2 Sets of 20 (Both Sides)

One Arm Feet Together Pushup Left Start.jpg
One Arm Feet Together Pushup Right Start.jpg

Leg Raises

Video Demonstration of Leg Raises & More Information: https://www.youtube.com/watch?v=f_O-CzKSSY8

1.) Knee Tucks

Goal: 3 Sets of 40

Knee Tucks Start-1.jpg

2.) Knee Raises

Goal: 3 Sets of 40

3.) Bent Leg Raises

Goal: 3 Sets of 35

4.) Leg Raises

Goal: 2 Sets of 25

Leg Raises Stop.jpg

5.) Hanging Knee Raises

Goal: 2 Sets of 20

Hanging Knee Raises Stop.jpg

6.) Hanging Bent Leg Raises

Goal: 2 Sets of 15

7.) Hanging Leg Raises

Goal: 2 Sets of 9

8.) L-Hold

Goal: 30 Seconds

Note: Do hanging leg raises after your L-Hold workout to maintain a dynamic element to your core training.

 

9.) V-Hold

Goal: 30 Seconds

Note: Do Hanging Leg Raises after your V-Hold workout to maintain a dynamic element to your core training.

 

10.) Hanging V-Hold

Goal: 60 Seconds

Note: Do hanging leg raises after your Hanging V-Hold workout to maintain a dynamic element to your core training.

 

Squats

Video Demonstration of Squats & More Information: https://vimeo.com/447966816

1.) Jackknife Squats

Goal: 3 Sets of 35

2.) Assisted Squats

Goal: 3 Sets of 30

Assisted Squat Stop.jpg

3.) Half Squats

Goal: 2 Sets of 35

Half Squat Start.jpg

4.) Full Squats

Goal: 2 Sets of 50

5.) Narrow Squats

Goal: 2 Sets of 25

Narrow Squat Stop.jpg

6.) Side-Staggered Squats

Goal: 2 Sets of 20 (Both Sides)

7.) Staggered Squats

Goal: 2 Sets of 20 (Both Sides)

Front Staggered Squats Stop.jpg
Front Staggered Squats Left Stop.jpg

8.) Assisted One-Leg Squats

Goal: 2 Sets of 9 (Both Sides)

9.) One-Leg Chair Squats

Goal: 2 Sets of 9 (Both Sides)

One Leg Chair Squat Start.jpg

10.) One-Leg Squats

Goal: 2 Sets of 20 (Both Sides)

One Leg Squat Stop.jpg

Pullups

Video Demonstration of Pullups & More Information: https://www.youtube.com/watch?v=rYXoCAxIJgs

1.) Wall Pullups

Goal: 3 Sets of 50

2.) Horizontal Pullups (Chest Height)

Goal: 3 Sets of 30

3.) Horizontal Pullups (Hip Height)

Goal: 3 Sets of 25

4.) Jackknife Pullups

Goal: 3 Sets of 25

5.) Full Pullups/Chinups

Goal: 2 Sets of 12

6.) Narrow Pullups

Goal: 2 Sets of 9

Narrow Pullup Stop.jpg

7.) One-Hand Pullups

Goal: 2 Sets of 9 (Both Sides)

One Hand Pullup Stop.jpg

8.) Archer Pullups

Goal: 2 Sets of 7 (Both Sides)

Note: Train one side at a time. Alternating makes it easier.

Archer Pullup Left Stop.jpg

9.) One-Arm Pullups

Goal: 2 Sets of 20 (Both Sides)

One Arm Pullup Start.jpg
One Arm Pullup Stop.jpg

Bridges

Video Demonstration of Pullups & More Information: https://www.youtube.com/watch?v=fZoASuW8gK8https://www.youtube.com/watch?v=fZoASuW8gK8

1.) Short Bridges

Goal: 3 Sets of 50

20200814_175935_3.gif
 

2.) Straight Bridges

Goal: 3 Sets of 40

Straight Bridge.gif
 

3.) Raised Straight Bridges

Goal: 2 Sets of 25

Raised Straight Bridge.gif
 

4.) Head Bridges

Goal: 2 Sets of 20

Head Bridges.gif
 

5.) Full Bridges

Goal: 2 Sets of 15

Full Bridge.gif
 

6.) One-Leg Gecko Bridges

Goal: 2 Sets of 9 (Both Sides)

One Leg Gecko Bridge.gif
 

7.) Walking Bridges

Goal: 25 Steps

Walking Bridges.gif
 

8.) Wall-Walking Bridges

Goal: 2 Sets of 9

Wall Walking Bridges (2).gif
 

9.) Stand-to-Stand Bridges

Goal: 2 Sets of 20

Note: Work the eccentric (negative) portion of this first. Descend into a bridge and stand up normally. After you can do this well, lean back onto objects of decreasing height (stairs work well) until you can finally lean back into this exercise and stand back up with the power of your core and legs.

Stand to Stand Bridges.gif