Advanced
Mesías sequence
Abs - Anterior deltoids - Biceps - Calves - External rotators - Forearms - Glutes - Hamstrings - Hip flexors - Lats - Lower chest - Lower trapezius - Lumbar - Obliques - Quadriceps - Posterior deltoid - Serratus - Lateral deltoid - Tibialis - Triceps - Upper chest - Upper trapezius

- This sequence is designed to try to work the greatest number of muscles possible in a single exercise.
- It consists of 4 explosive lunges with change, a burpee with a strong jump, a jump to the bar, a row on the bar with pullover, a tucked planche on the bar and finally 2 L sits with 1 arm.
You may also like

Burpee with pull-up
Intermediate
Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps

Tornado swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats

Deep handstand push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius

Box jumps
Advanced
Quadriceps ∙ Calves ∙ Tibialis ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lumbar

Bulgarian squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings

Around the world
Advanced
Abs ∙ Obliques ∙ HipFlexors