Here’s a beginner-to-advanced progressive full-body weekly workout routine that aligns with your goals
of shredding fat, building muscle, mastering calisthenics skills, and enhancing functional abilities. This
routine incorporates strength, endurance, mobility, flexibility, and skill development, progressing in
difficulty from beginner to advanced exercises.
Weekly Structure:
Day 1 (Strength & Skill Focus): Upper body strength, core, and calisthenics skills (focus on handstands,
planche, etc.)
Day 2 (Legs & Mobility Focus): Lower body strength, agility, and flexibility.
Day 3 (Conditioning & Endurance): Full-body conditioning with high-intensity exercises.
Day 4 (Active Recovery): Mobility, flexibility, and light skill work.
Day 5 (Strength & Skill Focus): Upper body strength, core, and advanced skills.
Day 6 (Legs & Mobility Focus): Lower body strength and mobility with parkour drills.
Day 7 (Rest/Recovery): Active rest, stretching, and mobility.
Day 1: Upper Body Strength & Calisthenics Skill Focus
1. Inverted Rows (Beginner to Advanced)
How to do it: Lie underneath a bar (or low object, such as a sturdy table), grab it with an overhand grip,
and pull your chest toward it, keeping your body straight. The more horizontal your body, the harder it
is.
Goal: Develop pulling strength and grip strength. Start with the body angled to the ground and progress
to more horizontal positioning.
2. Pike Push-ups (Beginner to Intermediate)
How to do it: Get into a push-up position and then raise your hips so your body forms a pike. Lower your
head toward the ground, pushing up through your shoulders.
Goal: Build shoulder strength and prep for handstand push-ups. Start with basic pike push-ups and
progress to adding reps.
3. Hollow Body Hold (Beginner to Advanced)
How to do it: Lie on your back, lift your legs and shoulders off the ground, keeping your lower back
pressed to the floor. Hold this position for time.
Goal: Strengthen the core and build endurance for skills like planche.
4. Handstand Wall Holds (Beginner to Advanced)
How to do it: Kick into a handstand position against a wall. Focus on holding the position for time while
maintaining a tight body.
Goal: Build shoulder stability and core strength for full handstands.
Day 2: Lower Body Strength, Mobility & Agility
1. Squats (Beginner to Advanced)
How to do it: Stand with feet shoulder-width apart, keeping your chest up and knees tracking over your
toes. Lower yourself into a squat, keeping your back straight, then drive back up.
Goal: Strengthen quads, glutes, and hamstrings. Start with bodyweight squats and progress to one-
legged squats (pistol squats).
2. Lunges (Beginner to Advanced)
How to do it: Take a big step forward with one leg, lowering your hips so that both knees bend at 90-
degree angles. Push off the front leg to return to standing.
Goal: Improve leg strength and mobility. Start with basic lunges and move on to jumping lunges or
Bulgarian split squats.
3. Glute Bridges (Beginner to Advanced)
How to do it: Lie on your back with your feet flat on the floor, knees bent. Raise your hips towards the
ceiling while squeezing your glutes.
Goal: Strengthen glutes and hamstrings. Progress by doing single-leg glute bridges.
4. Calf Raises (Beginner to Advanced)
How to do it: Stand with your feet shoulder-width apart. Push up onto your toes, lifting your heels off
the ground, then lower back down.
Goal: Strengthen the calves. Start with basic calf raises and progress to single-leg raises.
Day 3: Conditioning & Full-Body Endurance
1. Burpees (Beginner to Advanced)
How to do it: Start in a standing position, squat down, kick your feet back into a plank, perform a push-
up, jump your feet forward, and explosively jump into the air.
Goal: Improve cardiovascular fitness, explosive power, and full-body endurance. Start with a lower-
intensity version (no push-up) and progress to full, explosive burpees.
2. Mountain Climbers (Beginner to Advanced)
How to do it: Start in a push-up position. Drive one knee towards your chest, then quickly switch legs in
a running motion.
Goal: Build core strength and cardiovascular endurance. Start slow and progressively increase speed.
3. Jumping Jacks (Beginner to Advanced)
How to do it: Stand with feet together, then jump while spreading your legs and raising your arms
overhead. Jump back to starting position.
Goal: Improve cardiovascular fitness and coordination. Increase intensity by doing faster reps.
Day 4: Active Recovery & Mobility
1. Dynamic Stretching (Beginner to Advanced)
How to do it: Perform stretches that incorporate movement, like leg swings, arm circles, and walking
lunges.
Goal: Improve mobility and flexibility. Focus on areas like hips, hamstrings, shoulders, and lower back.
2. Yoga Flow (Beginner to Advanced)
How to do it: Perform a series of yoga poses that focus on flexibility, balance, and relaxation (e.g.,
Downward Dog, Cobra, Child’s Pose).
Goal: Improve flexibility, mobility, and recovery.
3. Core Work (Beginner to Advanced)
How to do it: Focus on low-intensity core exercises like leg raises, plank variations, and static holds.
Goal: Improve core stability and prepare for more advanced exercises.
Day 5: Upper Body Strength & Advanced Calisthenics Skills
1. Archer Push-ups (Intermediate to Advanced)
How to do it: Start in a push-up position, but widen your hands. As you lower yourself, shift your weight
to one arm and extend the other arm out. Push back up and alternate sides.
Goal: Develop unilateral pushing strength and progress toward handstand push-ups.
2. Planche Progression (Beginner to Advanced)
How to do it: Begin with planche leans (leaning forward in a push-up position) and gradually work up to
full planche holds.
Goal: Build strength and body control for planche mastery.
3. Pull-ups (Intermediate to Advanced)
How to do it: Grab a bar with an overhand grip and pull your body up until your chin passes the bar.
Lower slowly.
Goal: Build upper body pulling strength. Start with assisted pull-ups and progress to full pull-ups.
4. Handstand Push-ups (Advanced)
How to do it: Kick into a handstand, keeping your body tight. Lower yourself toward the ground and
press back up.
Goal: Build shoulder strength and balance. Start with wall-assisted handstand push-ups.
Day 6: Lower Body Strength, Mobility & Parkour Skills
1. Box Jumps (Intermediate to Advanced)
How to do it: Stand in front of a sturdy platform, squat down, and jump explosively onto the box,
landing softly.
Goal: Develop explosive leg power and agility.
2. Parkour Rolls (Beginner to Advanced)
How to do it: Practice rolling on your back in a controlled manner after a jump or fall, focusing on
keeping the roll fluid and soft.
Goal: Master essential parkour skills for impact absorption and agility.
3. Wall Runs (Beginner to Advanced)
How to do it: Run toward a wall and push off with one foot to climb up, aiming to gradually get higher
each time.
Goal: Build strength, agility, and coordination for parkour.
Day 7: Rest & Recovery
Focus on active recovery, stretching, and mobility work (similar to Day 4). Incorporate light cardio if
desired.
Progression Tips:
Beginner: Start with easier variations, such as assisted exercises, lower reps, and less intensity.
Intermediate: Add more reps, advanced variations, and increase workout intensity.
Advanced: Focus on mastering skills, achieving higher difficulty levels (e.g., planche, handstand push-
ups), and maximizing intensity.
This routine progressively builds strength, endurance, mobility, and calisthenics mastery, aligning with
your fitness goals of achieving a lean, muscular, and functional physique.