{"id":70962,"date":"2025-02-17T09:43:53","date_gmt":"2025-02-17T09:43:53","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=70962"},"modified":"2025-02-17T10:11:19","modified_gmt":"2025-02-17T10:11:19","slug":"calisthenics-workout-for-intermediates","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/","title":{"rendered":"Calisthenics Workout for Intermediates: 7 Exercises for a Next-Level Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#What_Is_a_Calisthenics_Workout_for_Intermediates\" >What Is a Calisthenics Workout for Intermediates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#How_to_Do_Intermediate_Calisthenics\" >How to Do Intermediate Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#What_Is_the_Best_Workout_Routine_for_Intermediate\" >What Is the Best Workout Routine for Intermediate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#7_Intermediate_Calisthenics_Exercises_for_a_Next-Level_Workout\" >7 Intermediate Calisthenics Exercises for a Next-Level Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#1_Australian_Pull-ups\" >1. Australian Pull-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#2_Clapping_Push-ups\" >2. Clapping Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#3_Pistol_Squats\" >3. Pistol Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#4_Dragon_Flags\" >4. Dragon Flags<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#5_L-sit_Pull-ups\" >5. L-sit Pull-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#6_Handstand_Push-ups\" >6. Handstand Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#7_Ring_Dips\" >7. Ring Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#Calisthenics_Intermediate_Workout_No_Equipment\" >Calisthenics Intermediate Workout No Equipment<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#How_Many_Days_a_Week_Should_a_Intermediate_Workout\" >How Many Days a Week Should a Intermediate Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#Can_You_Build_Muscle_in_8_Weeks_with_Calisthenics\" >Can You Build Muscle in 8 Weeks with Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#What_Is_the_Hardest_Skill_in_Calisthenics\" >What Is the Hardest Skill in Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#Is_25_too_old_for_calisthenics\" >Is 25 too old for calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#Is_30_minutes_of_calisthenics_enough\" >Is 30 minutes of calisthenics enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#Can_you_get_ripped_with_calisthenics_alone\" >Can you get ripped with calisthenics alone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#Is_lifting_weights_5_times_a_week_too_much\" >Is lifting weights 5 times a week too much?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Progressively challenging your body is the most effective way to see results from any workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You can achieve this progression with calisthenics by learning more complex exercises and incorporating them into your routine.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_For_Intermediate\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">As an intermediate-level calisthenics enthusiast, you&#8217;ve mastered the basics and are ready to take your workouts to the next level. That, however, is easier said than done, as with various exercises to choose from, it&#8217;s easy to get overwhelmed and need help knowing where to start.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll discuss all you need to know about a calisthenics workout plan for intermediate levels, including 7 exercises that will challenge your body and help you achieve your fitness goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Calisthenics_Workout_for_Intermediates\"><\/span><b>What Is a Calisthenics Workout for Intermediates?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/90-day-calisthenics-workout\/\">calisthenics workout<\/a> plan intermediate is a form of next-level bodyweight training involving more complex exercises and routines than beginner-level ones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises usually require higher strength, balance, and coordination, making them ideal for someone who has already developed a solid foundation in calisthenics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermediate-level workouts aim to progressively increase the difficulty and intensity of exercises, aiming to perform more advanced calisthenics routines such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One-arm pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handstand push-ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They also focus on building core stren<\/span><span style=\"font-weight: 400;\">gth and improving overall body control.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_For_Intermediate\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69425\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6-1024x576.png\" alt=\"Calisthenics Workout For Intermediate\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Intermediate_Calisthenics\"><\/span><b>How to Do Intermediate Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To do intermediate calisthenics, you&#8217;ll need to have a strong foundation in the basic exercises such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This foundation in the basic <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-exercises\/\">calisthenics exercises<\/a> means performing them correctly and regularly incorporating them into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve mastered the basics, you can move on to more challenging variations of these exercises, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diamond push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L-sit pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pistol squats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Focus on maintaining good form and gradually increasing the difficulty level rather than jumping straight into advanced moves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might wonder if you&#8217;re ready to move on to intermediate-level calisthenics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good benchmark is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing 3 sets of 10 repetitions for basic exercises (squats and push-ups) with good form<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Able to hold a plank for at least 90 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups and dips should have become staples in your routine, and you can comfortably do at least 10 reps of each.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should feel confident and in control of your body during workouts.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you meet these criteria, you might be ready for intermediate calisthenics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regarding intermediate calisthenics, incorporating some equipment (although optional) is highly recommended by coaches and fitness experts (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics#:~:text=A%20study%20published%20in%202019%20found%20that%20strength,than%20those%20performing%20calisthenic%20exercises%20or%20free%20weights.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_For_Intermediate\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The equipment includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-up bar: <\/b><span style=\"font-weight: 400;\">Essential for pull-up variations such as chin-ups, L-sit pull-ups, and muscle-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dip bars:<\/b><span style=\"font-weight: 400;\"> Great for dips and other exercises targeting the triceps and chest muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance bands: <\/b><span style=\"font-weight: 400;\">Use these to assist in advanced exercises such as one-arm pull-ups or weighted dips. They can also add resistance. which builds strength and muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Parallettes:<\/b><span style=\"font-weight: 400;\"> Use these small parallel bars for exercises such as L-sits, handstand push-ups, and planche progressions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weighted vest:<\/b><span style=\"font-weight: 400;\"> Adding weight to your body can help increase the difficulty of exercises and promote muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rings: <\/b><span style=\"font-weight: 400;\">This versatile equipment works for various exercises such as ring dips, ring push-ups, and muscle-ups.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Workout_Routine_for_Intermediate\"><\/span><b>What Is the Best Workout Routine for Intermediate?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best <a href=\"https:\/\/betterme.world\/articles\/morning-workout-routine\/\">workout routine<\/a> for intermediate-level calisthenics is ultimately one that you can consistently and progressively challenge your body. This structured and progressive approach ensures the routine fits your schedule and gives you tangible results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American\u00a0 College of Sports Medicine recommends doing strength training exercises at least 2-3 times a week, with at least one day of rest (<\/span><a href=\"https:\/\/www.pfswellness.com\/forms\/ACSM_STRENGTH_TRAINING_GUIDELINES__Role_in_Body.7.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When translated for intermediate-level calisthenics, this could mean breaking down your routine into 3-4 days, focusing on different muscle groups each day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: Upper body (muscle-ups, archer push-ups, typewriter pull-ups)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Lower body (pistol squats, jump squats)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: Core exercises (dragon flags, handstand push-ups)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Full body calisthenics workout<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Get started with this customizable <\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-calisthenics-workout-plan\/\"><span style=\"font-weight: 400;\">30 day calisthenics workout plan <\/span><\/a><span style=\"font-weight: 400;\">for all fitness levels.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-supersets\/\">Calisthenics Supersets: Effective Workouts to Build Strength and Endurance<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Intermediate_Calisthenics_Exercises_for_a_Next-Level_Workout\"><\/span><b>7 Intermediate Calisthenics Exercises for a Next-Level Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These exercises are more complex variations of the basic moves, designed to target multiple muscle groups simultaneously. Incorporating different angles and movements challenges your body in new ways, promoting greater strength, stability, and coordination. They are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Australian_Pull-ups\"><\/span><b>1. Australian Pull-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Australian pull-ups, or bodyweight rows, are great for building back, shoulder, and arm strength without advanced equipment. They are a less intense alternative to pull-ups, making them ideal for those improving their technique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Australian pull-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a bar at hip height using a Smith machine, squat rack, or any sturdy horizontal bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie beneath the bar and grip it with an overhand hold, hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs in front of you, keeping your body straight from head to heels, supported on your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, then slowly lower yourself back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain control and repeat for the desired reps, keeping your body straight and aligned.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Clapping_Push-ups\"><\/span><b>2. Clapping Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Clapping push-ups are a dynamic exercise designed to improve explosive power and enhance upper body strength. They engage the chest, shoulders, triceps, and core, improving coordination and speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform clapping push-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body towards the ground as you would in a regular push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you push back up, exert more force than usual to launch your upper body off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly clap your hands together, then return them to their original position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land gently and immediately lower yourself for the next repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue till you reach your set number of repetitions<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_For_Intermediate\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68185\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-1024x640.png\" alt=\"Calisthenics Workout For Intermediate\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Pistol_Squats\"><\/span><b>3. Pistol Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pistol squats are a single-leg squat variation that targets your glutes, quads, hamstrings, and core. They require strength, flexibility, balance, and coordination, making them an excellent lower-body exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To execute a pistol squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and arms extended in front of you for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg off the ground and extend your knee fully in front of you, keeping your leg straight and parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin the squat by pushing your hips back and bending your standing knee, lowering your body as far as possible while maintaining balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and core engaged throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heel to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for the desired repetitions, then switch to the other leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Dragon_Flags\"><\/span><b>4. Dragon Flags<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dragon flags are an advanced core exercise requiring significant strength and control, primarily targeting the abdominal muscles and engaging the obliques, hip flexors, and lower back. This exercise, popularized by Bruce Lee, demands excellent core stability and full-body tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform dragon flags:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a bench or the floor with your hands gripping the bench or holding onto a sturdy object overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs straight up towards the ceiling, keeping them together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips and lower back off the surface into a shoulder stand position, maintaining a straight line from shoulders to toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your entire body, from shoulders to toes, towards the ground in a controlled manner without allowing your legs to touch the surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tight, and raise your legs and hips back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the required repetitions, focusing on maintaining control throughout the movement.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_L-sit_Pull-ups\"><\/span><b>5. L-sit Pull-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">L-sit pull-ups combine the core-strengthening aspect of an L-sit with the upper-body challenge of a pull-up, making it a highly effective compound exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise targets the lats, biceps, shoulders, and core, requiring core stability and upper-body strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform L-sit pull-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a dead hang on a pull-up bar with your arms extended and hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, lifting your legs straight out in front of you, parallel to the floor, forming an &#8220;L&#8221; shape with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain the L-sit position as you pull up towards the bar until your chin is above it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back to the starting hang position while keeping your legs raised.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement for the set number of repetitions, keeping your core engaged and legs steady throughout.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_For_Intermediate\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68368\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1024x640.png\" alt=\"Calisthenics Workout For Intermediate\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Handstand_Push-ups\"><\/span><b>6. Handstand Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Handstand push-ups are challenging and target the shoulders, triceps, and upper chest. Performing handstand push-ups builds upper body strength and enhances balance and coordination due to the inverted position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform handstand push-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by kicking up into a handstand position against a wall for safety and support, with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body straight and core engaged, lowering your head towards the ground by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at the bottom before pushing back up to extend your arms and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a controlled movement throughout, focusing on stability and balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for the target number of repetitions, ensuring proper form to prevent injury.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Ring_Dips\"><\/span><b>7. Ring Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ring dips are an excellent compound exercise that builds strength in the chest, triceps, and shoulders. Using rings adds an extra stability challenge, engaging more stabilizing muscles and improving coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To Execute ring dips:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the rings to a suitable height and grab them with both hands, lifting your body off the ground into the starting dip position with arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows and keeping the rings close to your torso until your shoulders are below your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core for stability, then push back up by straightening your arms to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your movements controlled to avoid excessive swinging or instability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete the planned number of repetitions, focusing on maintaining good form throughout.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Intermediate_Workout_No_Equipment\"><\/span><b>Calisthenics Intermediate Workout No Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can practice intermediate calisthenics without any equipment. However, you should focus on these 3 factors and the various exercises that don\u2019t require equipment for the best results:<\/span><\/p>\n<ul>\n<li><b>Full-Body Engagement: <\/b><span style=\"font-weight: 400;\">Intermediate calisthenics workouts typically include exercises that target multiple muscle groups simultaneously.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Examples include push-ups, squats, and planks, which help build strength, endurance, and flexibility.<\/span><\/p>\n<ul>\n<li><b>Progressive Overload:<\/b><span style=\"font-weight: 400;\"> These workouts often incorporate variations and increased difficulty to continue making progress.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For instance, you might perform one-legged squats (pistol squats) or decline push-ups to challenge your muscles further.<\/span><\/p>\n<ul>\n<li><b>Core Strength Focus: <\/b><span style=\"font-weight: 400;\">Many intermediate routines emphasize core stability and strength.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercises like hollow holds, leg raises, and mountain climbers are common, helping to improve balance and overall functional fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Swap a pull-up bar for a sturdy table or focus on the movements and exercises you only need your body weight to do (<\/span><a href=\"https:\/\/calisthenics.com\/workout-plan\/full-body-home-workout-plan-for-beginners-no-equipment\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/8-week-calisthenics-program\/\">8-Week Calisthenics Program for Your Body Transformation<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_a_Week_Should_a_Intermediate_Workout\"><\/span><b>How Many Days a Week Should a Intermediate Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the American College of Sports Medicine, intermediate exercisers should aim to work out 3-5 days a week, with at least one rest day between workouts (<\/span><a href=\"https:\/\/www.pfswellness.com\/forms\/ACSM_STRENGTH_TRAINING_GUIDELINES__Role_in_Body.7.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This rest period allows for adequate recovery time and prevents overtraining.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the specific number of days per week will vary depending on individual fitness goals, availability, and intensity of workouts. It is crucial to listen to your body and make adjustments accordingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you are feeling fatigued or experiencing muscle soreness that lasts longer than a day or two, take an additional rest day or lower the intensity of your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, variety is crucial in an intermediate workout routine. Many fitness experts recommend incorporating strength training, cardiovascular exercise, and flexibility work throughout the week (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2024\/01\/240117143646.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_For_Intermediate\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_in_8_Weeks_with_Calisthenics\"><\/span><b>Can You Build Muscle in 8 Weeks with Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The rate at which an individual can build muscle depends on various factors, such as genetics, diet, and training intensity. However, with consistent calisthenics training and proper nutrition, it is possible to see significant muscle growth in 8 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To maximize muscle-building potential with calisthenics, you must progressively overload your muscles by increasing the difficulty of exercises over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achieve progressive overload by doing this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform more repetitions or sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use resistance bands or weighted vests<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progress to more challenging variations of exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume sufficient protein and calories to support muscle growth.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A recommended daily protein intake for individuals looking to build muscle would be around 0.8-1 gram of protein per pound of body weight (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/52\/6\/376.abstract\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Hardest_Skill_in_Calisthenics\"><\/span><b>What Is the Hardest Skill in Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We can\u2019t consider one specific skill the hardest in calisthenics, as it varies depending on individual strengths and weaknesses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-strength\/\">calisthenics workout<\/a> for advanced trainees require a high level of strength, coordination, and technique and may be more challenging for most individuals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of challenging calisthenics skills include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle-ups:<\/b><span style=\"font-weight: 400;\"> Require pulling yourself up from a hanging position on a bar or rings and transitioning into a dip at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>One-arm pull-ups\/chin-ups:<\/b><span style=\"font-weight: 400;\"> Involve pulling your entire body weight with one arm.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Handstand push-ups: <\/b><span style=\"font-weight: 400;\">Require exceptional balance, stability, and upper body strength.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_For_Intermediate\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67372\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/6-day-calisthenics-routine-1024x576.png\" alt=\"Calisthenics Workout For Intermediate\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/6-day-calisthenics-routine.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/6-day-calisthenics-routine-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/6-day-calisthenics-routine.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/6-day-calisthenics-routine-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_25_too_old_for_calisthenics\"><\/span><strong>Is 25 too old for calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, 25 is not too old for calisthenics. You or a coach can adapt a calisthenics workout plan for all age groups and fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting calisthenics at 25 allows you to build strength, flexibility, and endurance effectively. It&#8217;s always possible to begin calisthenics, as it focuses on bodyweight movements that improve functional fitness and you can set them to your specific capabilities and goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_minutes_of_calisthenics_enough\"><\/span><strong>Is 30 minutes of calisthenics enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">30 minutes of calisthenics can be sufficient, mainly if you focus on high-intensity workouts that target multiple muscle groups. Short, intense sessions can help improve cardiovascular fitness, build muscle, and enhance overall endurance (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure the exercises are well-structured and that you maintain good form throughout the routine. Combining 30-minute sessions with a balanced diet and adequate rest can yield significant fitness improvements depending on your goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_ripped_with_calisthenics_alone\"><\/span><strong>Can you get ripped with calisthenics alone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Getting &#8220;ripped&#8221; means having a low body fat percentage and visible muscle definition. While calisthenics can help build muscle and improve body composition, achieving a &#8220;ripped&#8221; physique relies heavily on nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There may need to be more than just Calisthenics for some individuals to achieve a very low body fat percentage. However, with proper diet and consistent training, getting ripped using calisthenics as the primary form of exercise is possible.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_lifting_weights_5_times_a_week_too_much\"><\/span><strong>Is lifting weights 5 times a week too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lifting weights 5 times a week is not necessarily too much, but it depends on your training intensity, goals, and recovery capacity. For advanced lifters or those training with specific goals, such as bodybuilding or strength competitions, a 5-day routine can be beneficial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, listen to your body, ensure adequate rest and recovery, and avoid overtraining. A well-structured program that balances intensity and rest will prevent injury and optimize results.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_For_Intermediate\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics offers an excellent path for intermediate exercisers to elevate their fitness game. By incorporating various exercises, such as muscle-ups, archer push-ups, and dragon flags, you can effectively target multiple muscle groups while enhancing strength, flexibility, and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, the key to success in calisthenics lies in progression and variety. As you challenge yourself with new movements, listen to your body to prevent injury and promote continuous improvement.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Progressively challenging your body is the most effective way to see results from any workout (1). You can achieve this progression with calisthenics by learning more complex exercises and incorporating them into your routine. As an intermediate-level calisthenics enthusiast, you&#8217;ve mastered the basics and are ready to take your workouts to the next level. That, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":70963,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204],"tags":[],"coauthors":[45],"class_list":["post-70962","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Workout for Intermediates: 7 Exercises for a Next-Level Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CALISTHENICS WORKOUT FOR INTERMEDIATE \u27a4 Boost strength and flexibility with varied exercises. Achieve fitness goals through progression and challenge.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Workout for Intermediates: 7 Exercises for a Next-Level Workout\" \/>\n<meta property=\"og:description\" content=\"\u2605 CALISTHENICS WORKOUT FOR INTERMEDIATE \u27a4 Boost strength and flexibility with varied exercises. Achieve fitness goals through progression and challenge.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-17T10:11:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4725-calisthenics-workout-for-intermediate-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Calisthenics Workout for Intermediates: 7 Exercises for a Next-Level Workout\",\"dateModified\":\"2025-02-17T10:11:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/\"},\"wordCount\":2332,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4725-calisthenics-workout-for-intermediate.png\",\"articleSection\":[\"Calisthenics\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Progressively challenging your body is the most effective way to see results from any workout (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). You can achieve this progression with calisthenics by learning more complex exercises and incorporating them into your routine.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As an intermediate-level calisthenics enthusiast, you've mastered the basics and are ready to take your workouts to the next level. That, however, is easier said than done, as with various exercises to choose from, it's easy to get overwhelmed and need help knowing where to start.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We'll discuss all you need to know about a calisthenics workout plan for intermediate levels, including 7 exercises that will challenge your body and help you achieve your fitness goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Calisthenics Workout for Intermediates?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A <a href=\\\"https:\/\/betterme.world\/articles\/90-day-calisthenics-workout\/\\\">calisthenics workout<\/a> plan intermediate is a form of next-level bodyweight training involving more complex exercises and routines than beginner-level ones.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These exercises usually require higher strength, balance, and coordination, making them ideal for someone who has already developed a solid foundation in calisthenics.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Intermediate-level workouts aim to progressively increase the difficulty and intensity of exercises, aiming to perform more advanced calisthenics routines such as:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Muscle-ups<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">One-arm pull-ups<\/span><\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/\",\"name\":\"Calisthenics Workout for Intermediates: 7 Exercises for a Next-Level Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4725-calisthenics-workout-for-intermediate.png\",\"dateModified\":\"2025-02-17T10:11:19+00:00\",\"description\":\"\u2605 CALISTHENICS WORKOUT FOR INTERMEDIATE \u27a4 Boost strength and flexibility with varied exercises. 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Achieve fitness goals through progression and challenge.","og_url":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-17T10:11:19+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4725-calisthenics-workout-for-intermediate-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Calisthenics Workout for Intermediates: 7 Exercises for a Next-Level Workout","dateModified":"2025-02-17T10:11:19+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/"},"wordCount":2332,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4725-calisthenics-workout-for-intermediate.png","articleSection":["Calisthenics"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Progressively challenging your body is the most effective way to see results from any workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You can achieve this progression with calisthenics by learning more complex exercises and incorporating them into your routine.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">As an intermediate-level calisthenics enthusiast, you've mastered the basics and are ready to take your workouts to the next level. That, however, is easier said than done, as with various exercises to choose from, it's easy to get overwhelmed and need help knowing where to start.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We'll discuss all you need to know about a calisthenics workout plan for intermediate levels, including 7 exercises that will challenge your body and help you achieve your fitness goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Calisthenics Workout for Intermediates?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/90-day-calisthenics-workout\/\">calisthenics workout<\/a> plan intermediate is a form of next-level bodyweight training involving more complex exercises and routines than beginner-level ones.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These exercises usually require higher strength, balance, and coordination, making them ideal for someone who has already developed a solid foundation in calisthenics.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Intermediate-level workouts aim to progressively increase the difficulty and intensity of exercises, aiming to perform more advanced calisthenics routines such as:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle-ups<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One-arm pull-ups<\/span><\/ ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/","url":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/","name":"Calisthenics Workout for Intermediates: 7 Exercises for a Next-Level Workout - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-for-intermediates\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4725-calisthenics-workout-for-intermediate.png","dateModified":"2025-02-17T10:11:19+00:00","description":"\u2605 CALISTHENICS WORKOUT FOR INTERMEDIATE \u27a4 Boost strength and flexibility with varied exercises. 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