Calisthenics Week of Workouts | Iron Cross, HSPU & Backwalk Overs
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- เผยแพร่เมื่อ 21 ก.ค. 2024
- For calisthenics p-bars, rings and bands, check out Movement Made: www.movement-made.com/?ref=su.... Discount code Summerfunfitness.
For the past six months, I've solely trained calisthenics from my backyard with the main focus of strengthening my body for the Iron Cross and 90 Degree Handstand Push-up. Here's a look into my final calisthenics week of workouts before heading back to Canada and back to a gym.
Please note that this week's workouts involve a high volume of upper-body calisthenics training. I DO NOT advise trying to copy it exactly, as most people will not be properly conditioned for this volume. Keep in mind that this week of workouts takes place at the end of my six-month training block. The first few weeks had a much lower volume and training frequency as I slowly conditioned my elbows and shoulders to handle this load.
00:00 Intro
00:51 Day 1
a1. Single arm pull downs 8 reps
a2. Shoulder shrugs 8 reps
a3. Banded archer pull-ups, 3 reps
x2
b1. RTO 15s
b2. Single leg squat things 8 reps
x 4
c1. Iron cross pull-outs 6 reps
c2. Middle split get ups 6 reps
x4
d1. Bulgarian dips 6 reps
x3
e1. Bicep curls
e2. Tricep extensions
x3
04:28 Calisthenics Equipment
05:13 Day 2
a1. handstand holds
a2. push-ups
x2-3
B. Bent arm planche with band
10s on, 60 seconds off, 7 times
C. Concentric 90-degree handstand push-ups
3 reps, x4
d1. Negative hspu, 3 reps
d2.Hip adduction - 6 reps plus hold
d3. Banded horse stance partials - 6-8 reps
3 rounds
e1. Pike push-ups: 10
e2. Seated single leg lifts - 6 reps plus hold
x2
07:52 Day 3
a. Tick-toks: 10~ reps
b. Back drops: 10~ reps
c. Back walkover attempts 10~ reps
d1. Iron Cross Pulls: 3 reps
d2. Assisted sissy squats: 8-10 reps
x4
e. Commando Pull-ups: 12 cluster reps
f. Australian rows: 6 reps
x3
10:37: Day 4
12:32: Day 5
14:38: Future Training
![[TH] VCT Pacific Stage 2 - Playoffs Lower Bracket Final // PRX vs DRX](http://i.ytimg.com/vi/5HwO1bQyAx4/mqdefault.jpg)
"as far as legs, not my priority" - proceeds to adduct a dang cinderblock 😂 So impressive! Thank you for the inspiration - and the Boba footage!
That quote is what a lot of gym bros say. Lol
This girl is REALLY strong!
Literally
Honestly, I wonder how much she could lift on something like the bench press. I know she doesn’t do weight training explicitly but the strength in all her muscles used to bench press is insane.
@@moatef1886 Well it's a different kind of strength and you have to train for both individually. But she most likely can press more than she would without calisthenics. But i don't really think cares that much since the beauty of calisthenics is your own strength a lot of people don't do it to increase lifting per se
Wow, Summer... You are a true inspiration to me 💚
Watching your videos makes me feel two kinda ways, though. While it is SO amazing to see you become stronger and stronger (honestly, you're a badass!!!) it also makes me compare myself to all the things you seemingly are --- the things I have not yet achieved and might never will. I come from a gymnastics background and giving up the sport is my biggest regret. Watching your videos therefore makes me nostalgic, reminiscent and somehow sad for all the "lost" possibilities and chances.
Sending you lots of love from Germany along with encouragement to keep up the great work 🤗
You have always amazed me with what you can do. Your commitment to fitness inspires me to keep moving. Thanks SummerFunFitness✨💪🏾💕
Thank you for the video! I find the way you focus on overall fitness very refreshing. You prioritize mobility and strength over just pure muscle, which is often overlooked by many people. You're a great inspiration to me as you show me a part of what I want to be, and that it is achievable. Thanks a lot, and I wish you the best on your journey! :)
one of the best teachers I've had!! love your work Summer!
Thank you for this post.
Awesome video. Thanks so much for sharing ❤
Thanks showing us a week of workouts! Impressive that you kept your glasses on for the flips!
We need more follow alongs!
A follow along for leg day routine.
Very inspiring, Summer! Keep it up 💪🏼
I found one of your videos long time ago, and it inspired me to get into calisthenics. I was just amazed at how strong you were.
It started with pullups (I saw you do 100x so I wanted to try that too).
Then floor work, bars, now rings.
Glad to see you're still going strong. :)
Phenomenal strength, balance and agility. Very inspirational video.
So inspiring!
Your strength and determination are admirable 👏
So inspiring! I'm nowhere near this, but still inspired by your journey.
Nice tips! Definitely worth of trying and getting in shape with these moves. ☺️
Inspirational, Summer, as always. You are totally right to build on that straddle planche you've already got and heck if I were you I'd continue on your iron cross and 90 degree HSPU too. Why not? It seems to be going very well. Enjoy being back up north - Canada's gain is Mexico's loss 😃...
Awesome video. Your strength progression reminds me why I enjoy calisthenics. Started 3 years ago with 0 pull-ups and now do 10 +25 lbs weighted pull-ups!
I also prioritize mobility training before and after my workouts to ensure no injuries.
Crazy strength 💪
Incredible
Awesome 🙏
Thank you ❤❤❤
It's so inspiring ❤
Thanks!
Very Impressive
Gorgeous smile, amazing strength!
Hello Grace....thx for the tricks..
I love your channel and you
Absolutely amazing , what The human body can achieve !
Thank you for these insights!
Do you ever to de-load phases?
For iron cross I would really strongly suggest to have a solid supinated back lever to prepare the biceps tendons, good luck
I'm Jerry from TEXAS love you take care ❤
Your hair looks gorgeous!
Good job 🌹🌹🌹
Back lever can help with iron cross and other advance calisthenics moves because it balances the load you put on the front of your body, you will then get stronger front and back
Where is your pink set from on day 1?! I love it.
Strong!!!
Yes girl!!!
Wow you're athletic and would be a great neighbor 😁
I'm new here. You are slim but so strong, incredible! 👏
You did a wide grip hang at the end of day 2, may I ask, what's the benefit of reverse grip, please?
Many thanks.
Admiro un 100 % la calidad de su destreza calistenica y un igual de protagonismo por su exquisita belleza
🏆
Can you post a video of each stretch you performed before each workout in your training split days?
Looks like your hair stayed straight after you moved to Mexico haha.
How important do you think cooldowns are for wrapping up a workout? Do they make a big difference in how sore you feel the next day?
Great video!
que bestía!
Hi, please do more at home calisthenics workouts without equipment. I really like those.
Very hard to do this but it's good.
BEAUTIFUL TEACHER ,ANYONE CAN LEARN FROM YOU,,,, I LIKE YOUR DOG
I am a big fan of yours.❤❤❤❤❤❤❤❤❤❤❤❤❤
What device(s) do you suggest I buy to most closely replicate everything i need to hang, suspend, hand stand, etc? I don't have a place in my home to bolt rings to, and I'd really like a set of rings and a good bar to connect them to. Something I could do muscle ups also.
It would be cool if I could move it out a sliding glass door (3' wide) about 30' away to use the patio when it's not blazing hot. I live in Western Colorado, a mild desert and sunny Winters.
My workout area is next to the patio, a 12' x 15' room.
Thank you Summer! Always a pleasure to workout with your info!
I use the Fit!Home Gym, paired with rings from Movement Made. Both work well for me, you can see me use both in this video. I have a full review video on the Fit!Home Gym on my channel if you're interested.
Here are the product links:
joinfitapp.com/r/summer
www.movement-made.com/?ref=summerfunfitness. Discount code Summerfunfitness.
@@Summerfunfitness thanks much Summer!
Just watching this lady is classed as a work out
👏
❤
Gorgeous 😍
👌
Do you usually go close to failure on iron cross and Hspu progressions?
🙏
GIrl if you ever want some free technical clues hints of Oap = One arm pull up training. What progressions actually do work? then feel free to ask me Speaking as someone like myself who multiple times achieved it lost it in a pretty short period of time. By lost it i mean by detraining sometimes life comes in the way. But hats off to your handstand progress you are alot more flexible than myself. Sometimes even though i enjoy find handstand training pretty fun as hell the balance part mostly. I am no way at all as flexible as you. Since i seen your press handstand videos even though i countless of times did alot of active flexibility exercises like l sit
I just love her body, what a hard working lady...
Can you also please inform us about how many sets do you do as well as rest times? I am new at calisthenics and wonder what is the ideal set numbers and resting times. Thank you in advance.
Hey! Visit the description for my sets/reps. Although, I wouldn't recommend this routine to beginners. If you check out any of my beginner workouts on this channel you'll find a free workout sheet download detailing the sets/reps/rest times. I have 40 or so free workout sheets.
@@Summerfunfitness Hey, thanks for the answer. I will definitely check.
Wow
Hey Summer. How long did it take you to get to your current level? Im looking at getting into this. I literally do NO working out, but Im a tradesman (electrician and mechanic) so I do have some muscle, just little flexibility unfortunately.
donde se puede comprar esa estructura ?
Damn you got Sondres rings
Gorgeous, beautiful legs 💐
I'm new here. I hope that you don't mind me asking about the piked lift with elbows bent at 1:37, apart from abs and core, what is that doing for shoulders, please?
I'm strengthening my ability to move from shoulder depression to elevation.
@@Summerfunfitness Thank you.
@@Summerfunfitness Thank you. Which muscles are being engaged and developed in this movement?
As powerful, going super critical WILL get that Iron Cross
I am your new subscriber mam
How tall are u and how much u weight
i love you
🔥💪🏽💪🔥🌿🏅🏆👍🏽🌹👍
You are absolutely different.
12:19 😈
What if you're 30lbs overweight (male) and can't do a single pullup? Most of the people who start into calisthenics seem to be skinny. I haven't seen anyone going from fat to ripped with calisthenics, although obviously it's possible I just haven't found any testimonial.
Here's an athlete who isn't skinny but can still do handstand push-ups: instagram.com/p/C7mvLvQgQbN/?igsh=MTY5ZXF0cWRxOHVkMA==
@@Summerfunfitness that’s impressive ! I’m 6’2” at 212lbs and 25%BF. I can do about three chin-ups and almost a pull up. But this stuff looks really cool. I understand that physics is working against me at my height but I still think it would be worth a shot.
What an all round woman.
Llevo tal vez mas de un año siguiendote, aún no tengo el handstand, still working on my pull ups, but definitely, you are one of my inspirations, even more so you being a chica... how could I not achieve what are you´re doing? just folllowing you marks the challenge... Mueve tu culo Este!!!
Namaste!!
많이 반가워요🤗🤗🤗
Subscribe.👍👍👍
👏👏👏 다치지 않게요🙏
Please make a video on height increase for girls it's my humble request to you specially those girls who have 30 to 35 years old please
I don't believe we have any say at how tall we grow. I'm only 5'3" (I'm also 30 years old), so I can't help you there.
I APPRECIATE YOU BEING BOUND BY NATURE.
JUST AS WELL....
APPRECIATE YOUR PASSION FOR CLARITY.
THANK YOU
🥇♥️MILLENIUM BABY♥️🥇.
♠️THE VANITY ADDICT♠️
Picking up that brick I guess if you don’t have a gym but ur left w bruises why bother
I use the brick to get stronger in hip adduction for dragon squats. It didn't leave any bruises, and even if it did, that's fine with me.
What is your supplement stack? Oxandrolone 5 mgs?
I love you
She's insanely strong. I wonder of she takes steroids because thats some unreal strength levels for a female
🤣 🥷
Cute AF
U are really beautiful to me
When strength is of NO USE, I call them Worthless. So these Social popular Strength exercises are WORTHLESS to me.
Ooh la la!
Terrible video .!!!
Are there any more men watching this who, like me, aren’t even slightly interested in callisthenics? 😂😂
I want to train with you ;)
❤❤❤❤❤❤❤❤😊😊😊สวยเก่งน่ารักเธอสวยๆๆๆๆ
❤️