10 Calisthenics Movement Variations To Diversify Your Workouts

10 Calisthenics Movement Variations To Diversify Your Workouts

My previous post details a 3 day workout program you can do anywhere, anytime.

This is very useful to workout "on the go".

Ideally (not a deal breaker) you have a pair of workout rings and/or some resistance bands with your when you travel!

Today i wanted to share 10 movement variations, so you can mix it up within the 3 day plan I sent last time!

Use these variations to create different workouts.

You can alternate each set or focus on one particular variation, depending on your goals and current level.

Push ups 

• Diamonds 
• Decline
• Explosive Tuck

Squats 

• Bunny Hops
• Explosive lunges

Hollow body

• Leg flutters

Pull ups

• ZigZags
• Typewriters

Hanging knee raises

• Donkey Kick

Australian rows

• Assisted Front Lever Pulls

Tag me on Instagram when you do those!

@streetworkoutacademy

@onlinecalisthenics

Let's go!

Nicolas

PS: if you are new, click here to become an Online Calisthenics member!

Frequently Asked Questions

1. What is the main purpose of sharing these 10 movement variations? The main purpose is to $\mathbf{diversify}\mathbf{my}\mathbf{workouts}$ and $\mathbf{mix}\mathbf{up}$ the exercises within the $3\mathbf{day}\mathbf{plan}$ previously sent.

2. What optional equipment is suggested for working out while traveling? The optional equipment suggested for when I travel is a $\mathbf{pair}\mathbf{of}\mathbf{workout}\mathbf{rings}$ and/or some $\mathbf{resistance}\mathbf{bands}$.

3. What are the three Push Up variations I can use to mix up my training? The three Push Up variations are $\mathbf{Diamonds}$, $\mathbf{Decline}$, and $\mathbf{Explosive}\mathbf{Tuck}$.

4. What are the two Squat variations provided? The two Squat variations are $\mathbf{Bunny}\mathbf{Hops}$ and $\mathbf{Explosive}\mathbf{lunges}$.

5. What is the one variation given for Hollow Body and the one for Hanging Knee Raises? The variation for Hollow Body is $\mathbf{Leg}\mathbf{flutters}$. The variation for Hanging Knee Raises is $\mathbf{Donkey}\mathbf{Kick}$.

6. What are the two variations provided for Pull Ups? The two Pull Up variations are $\mathbf{ZigZags}$ and $\mathbf{Typewriters}$.

7. What is the variation provided for Australian Rows? The variation for Australian Rows is $\mathbf{Assisted}\mathbf{Front}\mathbf{Lever}\mathbf{Pulls}$.

8. How can I use these variations in my workout structure? I can $\mathbf{alternate}\mathbf{each}\mathbf{set}$ with a different variation, or $\mathbf{focus}\mathbf{on}\mathbf{one}\mathbf{particular}\mathbf{variation}$, depending on my goals and current level.