WORTH YOUR WEIGHT
Add these calisthenic moves to your training for full-body strength gains
Difficulty Beginner Benefit Lats, abs, glutes, hamstrings, quads and grip From a pull-up position, raise your legs together and contract your core to form a dish shape. Maintain this position and do a pull-up. Go for three sets of three slow reps.
Difficulty Intermediate Benefit Triceps, chest, core and grip With your body above the bar, lean forwards so your chest is above your hands. Use your core and grip to keep your balance, and bend your arms to perform dips. Go for three sets of ten.
DRAGON FLAG LEG FLUTTER
Difficulty Advanced Benefit Abs, lower back and glutes Raise your body so that it’s vertical, supported by your upper back. Then lower your legs to 45°. Brace your core and flutter your legs for ten reps each side for three sets.