Ultimate Warrior Difficulty

This Intense calisthenics workout will challenge and push you past plateaus. HASfit’s body weight exercises and calisthenic workout is for advanced athletes only. The calisthenics exercises are best done at a gym or in the park.

Calisthenics Workouts Instructions: Complete each set with a 30 seconds rest in between each.
180 Touchdowns 4 x 15
High Plank Knee Tucks 4 x 15
Elevated Push Ups 4 x 12
Pistol Squat + Calf Raise 4 x 12 each leg
Pronate Pull Up 3 x 10
Manual Triceps Extension 3 x 10
Body Weight Bulgarian Squat 3 x 12 each leg
Hanging Knee Twist 3 x 12
Inverted Body Weight Curls 3 x 10

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Ultimate Warrior Difficulty

The Dynamite body weight training routine is for advanced trainees. The bodyweight strength training routine can be done in the gym or anywhere with pull up and dip bars. The calisthenics workout is great for both men and women.

Body Weight Strength Training Instructions: Complete each set with a 45-60 second rest in between.
Dip + Iso Leg Raise 4 x 6
One Leg Box Squats 4 x 10 each leg
Hanging Side to Side Toe Touch 4 x 8
Marine Push Ups 3 x 30
Scissor Jumps 3 x 30
Side to Side Pull Up 4 x 6
Superman Plank 3 x 60 seconds
One Leg Deadlift + Calf Raise 3 x 15 each leg

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Ultimate Warrior Difficulty

Body Weight Training Instructions: Sets x Repetitions. Complete each set with 30 seconds break in between.
Supinated Pull Up + Iso Leg Raise x 8
Pistol Squat + Calf Raise x 8 each leg
Dip + Leg Raise x 8
One Leg Wall Sit + Leg Ext x 15 seconds each leg
Hanging Bicycles x 15 seconds
Handstand Push Ups x 8
One Leg Deadlift x 12 each leg

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Advanced Difficulty

Complete 3 Rounds of Each Calisthenics Exercise:
One Leg Chair Dips x 8
Floor Rows x 12
Pistol Squat + Calf Raise x 6 each
One Arm Chest Touch Push Up x 12
Leg Raise + Reverse Crunch x 12
Arm Hauler x 12
One Leg Squat x 8 each
High Plank Row x 12
High Plank / Low Plank Transition x 8
Wall Sit + Leg Ext x 12 each

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Ultimate Warrior Difficulty

Complete 1-3 rounds of each calisthenic exercise depending on your fitness level. Take 45-60 seconds between each set.
Towel Push Ups x 8
Tempo Supinated Pull Ups 1-5 x 5
One Leg Deadlift + Jump x 8 each leg
Hanging Windshield Wipers x 8
Manual Triceps Ext x 5
Towel Pikes x 8
Side Lunge + One Leg Jump x 8 each leg
Pronate Pull Up w/ Fat Grip x 8
Hanging Knee Tucks x 8
Crucifix Push Up x 8
Pistol Squat x 8 each leg
Towel Pull Ups x 5
V-Tucks x 20
Push Up + Opposite Arm / Leg Raise x 12
Squat + Sit Up x 8

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Ultimate Warrior Difficulty

Complete as many rounds as needed for your fitness level:
1. Single Leg Wall Sit with Knee Wxtension x 30 seconds each
2. Supinated Pull Up + Iso Leg Raise x 8
3. L-Sits x 15 seconds
4. Fallout Push Ups x 8
5. Duck Walks Front to Back x 15 seconds, Side to Side x 15 seconds, Front to Back x 15 seconds, Side to Side x 15 seconds
6. Handstand Shrugs x 8
7. Hanging Knee Twists x 16
8. Wall Planche Push Ups x 8
9. Lunge + Hamstring Curl x 30 seconds each
10. Towel Pull Ups x 8
11. Superman Plank Hold x 60 seconds
12. Handstand Pushups x 5
13. One Leg Squat Jumps x 12 each
14. Pronate 90 Degree Hold + Knee Raise x 30 seconds
15. Leg Raise + Reverse Crunch + Toe Touch x 15
16. Pike Push Ups x 15
17. Overhead Air Squats x 90 seconds

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