This intermediate street workout program is suitable for athletes with some experience. The goal of this intermediate street workout program is to further strengthen your body and overall endurance. As a result you will become stronger and grow more muscle mass. This will give you a good foundation which allows you to move on to more advanced street workout exercises or specific isometric exercises. When you’re new to street workouts or when you haven’t done any high intensity training recently, then the beginner street workout program might be better suited for you.
Workout goal: full body / getting stronger
Duration: 6 weeks
Frequency: 3 times a week
- 40 sec jumping jacks
- 15 burpees
- 60 seconds plank
- 30 lunges
- 20 Decline push-ups
- 20 jumps onto box (or other object)
- 60 seconds side plank (each side)
- 15 Chest dips
- Wall sit (as long as possible)
- 10 pull ups
- L-sit hang (5 sec, 10 reps) or hanging leg raises if you prefer.
Intermediate street workout program
Week 1, 2 & 3: Start with one round of the above intermediate street workout program (approximately 15 min) on Monday, Wednesday and Friday. Every week you can increase the intensity by taking less rest in between each exercise. Research suggest that 1 minute of rest might be best for strength and muscle growth.
Week 4 & 5: Increase the intensity by performing two rounds of the intermediate street workout program with a short break in between each round. Workout on Monday, Wednesday and Friday.
Week 6: Increase the intensity by performing three rounds of the intermediate routine with a short break in between each round. Workout on Monday, Wednesday and Friday.
In general you should train at an intensity where you can manage to do many repetitions with a good technique. When you don’t feel comfortable doing an extra round, you better wait another week until you increase the intensity. Each round should take you approximately 15 to 20 minutes to complete, depending on the amount of rest you take in between the calisthenics exercises. For the best results it is recommended to perform this street workout program three times a week. But always listen carefully to your body. Especially when your body is not used to these exercises yet, you might need a few extra day’s to fully recover. That will prevent you from injuries! Read more about how much rest your muscles need for optimal performance. It is also recommended to do a cooling down after your workout.