Full Week of Workouts - Hybrid Calisthenics (Muscle-Up & HSPU Training)

Train with me this week! Welcome to a complete week of hybrid calisthenics workouts, where we'll be training in the gym using both weights & calisthenics to grow muscle (build the glutes ofc) and work towards the muscle-up and handstand push-up (which are my current calisthenics skills)! Throughout the week I'll show you how I balance training for performance & aesthetic goals, how I structure my workouts, and what a pretty typical week of workouts looks like for me. I'm currently training between 4 - 5 workouts each week so let's go train! Subscribe for more calisthenics & fitness content :) Get your V-Sit Workouts here 👉 https://emily-adis.mvt.so/ Free Beginner Handstand Workout 👉 https://emily-adis.mvt.so/workouts/beginner-handstand-workout Insta: @emilyadis -------------------------------------------------------------------------- Equipment I Use 👇 Calisthenics Parallettes: https://amzn.to/49e7zgp Calisthenics Rings: https://amzn.to/4qJ5miX Resistance Bands: https://amzn.to/4sCGw6c *if you buy anything from the links it supports me & this channel - so thank you! :) -------------------------------------------------------------------------- Timestamps: 00:00 how I train hybrid calisthenics 00:34 workout 1 - strength & skill session 1 04:13 workout 2 - legs (glutes) 08:36 workout 3 - upper body conditioning 11:10 workout 4 - strength & skill session 2 13:37 workout 5 - athletic legs & plyo -------------------------------------------------------------------------- Complete Workouts: 📍 Strength & Skill Workout (HSPU & muscle-up training): - Wall HSPU (to a block) max reps (4s) - Decline pike press-ups x7-10 (3s) - Explosive pull-ups max reps at highest effort (2-4 reps) (3s) - Weighted pull-ups x5 (3s) Superset: (3s) - Wide arm handstand Wall flutters (form focus!) - One arm hang (max time) 📍 Leg Workout (Glute-focus): - Barbell reverse lunges x16 (3s) - RDLs x10 (4s) - Hip thrusts x12 (3 sets) - DB Sumo squats x15 (3s) - Toes to bars max reps (3s) - Kettlebell marches 10m/side (or 30 seconds / side) (3s) - Cossack squats x8 (2s) 📍 Upper Body Conditioning: - V-Sit max hold (3s) Superset: (3s) - Max pull-ups - Max Dips - Toes to bars x10 (3s) - Pike press ups x6-8 (3s) - Chest press x10 (4s) - DB shoulder press x12,10,8 (3s) - DB Hammer curls x10 (3s) 📍 Strength & Skill Workout 2 (HSPU & muscle-up training): - Wall HSPU (to a block) max reps (4s) - Decline pike press-ups x7-9 (3s) - Resistance band assisted muscle up attempts (2s) - Explosive pull-ups highest effort (2-4 reps) (2s) - Weighted pull-ups x4-6 (3s) SS: (3s) - Wide arm handstand Wall flutters - Hollow holds max time 📍 Athletic Legs + Plyo: - Squats x10 (3s) - RDLs x12 (3s) - Box jumps x8 (3s) - Hip thrust x8 (4s) - Alt reverse jump lunges x12 (3s) - Kettlebell marches 10m/side (or 30 seconds / side) (4s) - Wide grip wall handstand flutters (3s) - Cardio finisher