Exercises / Intermediate
Double lunge with burpee and pull-ups
- Biceps
- Abs
- Calves
- Glutes
- Hamstrings
- Hip Flexors
- Lats
- Lower Chest
- Lumbar
- Quadriceps
- Triceps
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 11
- Equipment
- Pull up bar
01 / Steps
How to do it
Get underneath the bar.
Perform an explosive lunge with each leg, switching in mid-air.
Then perform a squat and a jump with your legs together.
When you are in the air, grab the bar and perform a pull-up.
02 / Muscles
Muscles worked
Biceps
Abs
Calves
Glutes
Hamstrings
Hip Flexors
Lats
Lower Chest
Lumbar
Quadriceps
Triceps
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength45
- Explosivity45
- Technique35
- Cardio50
- Mobility35
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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BeginnerPartial squat
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