Welcome to our new series featuring calisthenics expert Al Kavaldo. Have you been following Al's videos over the past few weeks? If so, you'll have started to build up a range of advanced bodyweight skills. Time to string a few of of these skills together along with a few other movements for an advanced calisthenics workout.


The sequence of exercises is:


  1. One-arm push up (Be sure to work both arms)
  2. Pistol squat (Be sure to work both legs)
  3. Front lever
  4. Muscle up
  5. Freestanding handstand push up


This is by no means an easy session! Take your time and aim for five slow, controlled reps of each exercise. If you're up to it, perform each movement for 3-5 sets. Let us know how you get on!


Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!