20 Minute Handstand / Pistol / Leg Raise Workout

In yesterday’s message, I mentioned that I would be focusing on bodyweight workouts for the next couple of weeks in my own training.

Got quite a few questions on what the workouts were going to look like – so check it out, here’s today’s session (inspired by Bodyweight Surge):


20 Minute Handstand / Pistol / Leg Raise Workout

* Joint mobility, foam roll, dynamic stretch to warm up for approx 7 mins
* Do 5 rounds total of the circuit below (takes approx 10 minutes)
* Take approx 30 seconds rest between exercises and 60 seconds rest between rounds
* Static stretch tight muscle groups for approx 3 mins to finish

1 – Handstand holds / handstand push ups … do 3 to 5 hspu’s, then hold lock out for approx 20 sec
2 – Modified pistol squats (one leg hanging off side of box) – 5 reps per side
3 – Hanging knees to elbows, keep it strict, no momentum – 8 to 10 reps


If YOU are looking to give your body to take a “break” from the hard and heavy lifting …

And / or if you’re looking to focus on the fat loss / conditioning element like me …

I recommend that you incorporate workouts like this one into your overall routine.

Hope that helps!

And talk soon –

– Forest Vance
Certified Progressive Calisthenics Instructor
Master of Science, Human Movement

PS – Be sure to check out Bodyweight Surge for a complete 14 day bodyweight only training plan you can use to burn fat anywhere:

=> Bodyweight Surge

PPS – Tomorrow is the last day of our Zombie Kettlebell give-away contest – be sure to pop over and get yourself entered to win if you haven’t yet:

=> Click here to enter to win a free Zombie Kettlebell

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