***NOSTR would not allow me to upload the video but you can see it on my Instagram or TikTok @ProofofWorkFitness***

Here's a challenging full-body calisthenics workout for an advanced exerciser. This routine focuses on bodyweight exercises that require strength, balance, and coordination. Be sure to warm up before starting and cool down/stretch afterward. Perform each exercise with proper form and control. Rest as needed between sets and exercises.

**Warm-Up:**

- 5-10 minutes of light cardio (jumping jacks, jogging in place, or jump rope)

- Dynamic stretches (arm circles, leg swings, hip circles) to loosen up

**Workout:**

1. **Handstand Push-Ups:** 4 sets x 6-8 reps (use a wall for balance if needed)

2. **One-Arm Push-Ups:** 4 sets x 6-8 reps (each arm)

3. **Pull-Ups:** 4 sets x max reps (weighted if possible)

4. **Pistol Squats:** 4 sets x 6-8 reps (each leg)

5. **Dragon Flags:** 3 sets x 8-10 reps

6. **L-Sit Hold:** 4 sets x 20-30 seconds

7. **Muscle-Ups:** 3 sets x max reps

8. **Planche Progressions:** Work on tuck planche or advanced tuck planche holds for 3 sets x 15-20 seconds each

**Cool Down:**

- Static stretching for major muscle groups (hamstrings, quadriceps, chest, shoulders, back, and calves)

- Deep breathing and relaxation exercises

This advanced calisthenics workout targets your entire body, from upper body strength with handstand push-ups and one-arm push-ups to lower body control with pistol squats and core stability with dragon flags and L-sit holds. Remember to progress gradually and focus on proper form to avoid injury. Adjust the number of sets and reps according to your fitness level and goals.

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