Exercises / Intermediate
Messiah sequence
- Abs
- Anterior Deltoid
- Biceps
- Calves
- External Rotators
- Forearms
- Glutes
- Hamstrings
- Hip Flexors
- Lats
- Lower Chest
- Lower Trapezius
- Lumbar
- Obliques
- Quadriceps
- Rear Deltoid
- Serratus
- Side Deltoid
- Tibialis
- Triceps
- Upper Chest
- Upper Trapezius
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 22
- Equipment
- Pull up bar
01 / Steps
How to do it
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.
02 / Muscles
Muscles worked
Abs
Anterior Deltoid
Biceps
Calves
External Rotators
Forearms
Glutes
Hamstrings
Hip Flexors
Lats
Lower Chest
Lower Trapezius
Lumbar
Obliques
Quadriceps
Rear Deltoid
Serratus
Side Deltoid
Tibialis
Triceps
Upper Chest
Upper Trapezius
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength60
- Explosivity60
- Technique60
- Cardio60
- Mobility60
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Variations and exercises that train similar muscles.
IntermediateLateral hamstring stretch
Hamstrings
IntermediatePelicans on rings
Biceps ∙ Triceps ∙ Anterior Deltoid
Intermediate360 swing
Biceps ∙ Obliques ∙ Lats
IntermediatePseudoplanche
Triceps ∙ Anterior Deltoid ∙ Lower Chest
IntermediateTucked planche push-ups
Triceps ∙ Anterior Deltoid ∙ Upper Chest
BeginnerPancake stretch on the floor
Hamstrings