Calisthenics Week of Workouts | Iron Cross, HSPU & Backwalk Overs

For calisthenics p-bars, rings and bands, check out Movement Made: www.movement-made.com/?ref=su.... Discount code Summerfunfitness.
For the past six months, I've solely trained calisthenics from my backyard with the main focus of strengthening my body for the Iron Cross and 90 Degree Handstand Push-up. Here's a look into my final calisthenics week of workouts before heading back to Canada and back to a gym.
Please note that this week's workouts involve a high volume of upper-body calisthenics training. I DO NOT advise trying to copy it exactly, as most people will not be properly conditioned for this volume. Keep in mind that this week of workouts takes place at the end of my six-month training block. The first few weeks had a much lower volume and training frequency as I slowly conditioned my elbows and shoulders to handle this load.
00:00 Intro
00:51 Day 1
a1. Single arm pull downs 8 reps
a2. Shoulder shrugs 8 reps
a3. Banded archer pull-ups, 3 reps
x2
b1. RTO 15s
b2. Single leg squat things 8 reps
x 4
c1. Iron cross pull-outs 6 reps
c2. Middle split get ups 6 reps
x4
d1. Bulgarian dips 6 reps
x3
e1. Bicep curls
e2. Tricep extensions
x3
04:28 Calisthenics Equipment
05:13 Day 2
a1. handstand holds
a2. push-ups
x2-3
B. Bent arm planche with band
10s on, 60 seconds off, 7 times
C. Concentric 90-degree handstand push-ups
3 reps, x4
d1. Negative hspu, 3 reps
d2.Hip adduction - 6 reps plus hold
d3. Banded horse stance partials - 6-8 reps
3 rounds
e1. Pike push-ups: 10
e2. Seated single leg lifts - 6 reps plus hold
x2
07:52 Day 3
a. Tick-toks: 10~ reps
b. Back drops: 10~ reps
c. Back walkover attempts 10~ reps
d1. Iron Cross Pulls: 3 reps
d2. Assisted sissy squats: 8-10 reps
x4
e. Commando Pull-ups: 12 cluster reps
f. Australian rows: 6 reps
x3
10:37: Day 4
12:32: Day 5
14:38: Future Training

[@user-df3kp9nn7b]

"as far as legs, not my priority" - proceeds to adduct a dang cinderblock 😂 So impressive! Thank you for the inspiration - and the Boba footage!

[@anna-lena]

Wow, Summer... You are a true inspiration to me 💚 Watching your videos makes me feel two kinda ways, though. While it is SO amazing to see you become stronger and stronger (honestly, you're a badass!!!) it also makes me compare myself to all the things you seemingly are --- the things I have not yet achieved and might never will. I come from a gymnastics background and giving up the sport is my biggest regret. Watching your videos therefore makes me nostalgic, reminiscent and somehow sad for all the "lost" possibilities and chances. Sending you lots of love from Germany along with encouragement to keep up the great work 🤗

[@SilverheadFitness]

You have always amazed me with what you can do. Your commitment to fitness inspires me to keep moving. Thanks SummerFunFitness✨💪🏾💕

[@socloseagain4298]

This girl is REALLY strong!

[@clai1087]

Literally

[@moatef1886]

Honestly, I wonder how much she could lift on something like the bench press. I know she doesn’t do weight training explicitly but the strength in all her muscles used to bench press is insane.

[@unknowns78]

​@@moatef1886 Well it's a different kind of strength and you have to train for both individually. But she most likely can press more than she would without calisthenics. But i don't really think cares that much since the beauty of calisthenics is your own strength a lot of people don't do it to increase lifting per se

[@samuelrios4583]

Thank you for the video! I find the way you focus on overall fitness very refreshing. You prioritize mobility and strength over just pure muscle, which is often overlooked by many people. You're a great inspiration to me as you show me a part of what I want to be, and that it is achievable. Thanks a lot, and I wish you the best on your journey! :)

[@Lesliemfit]

one of the best teachers I've had!! love your work Summer!

[@bhoomika6775]

We need more follow alongs! A follow along for leg day routine.

[@nathanyoder4509]

Thanks showing us a week of workouts! Impressive that you kept your glasses on for the flips!

[@Richard-ug4el]

I found one of your videos long time ago, and it inspired me to get into calisthenics. I was just amazed at how strong you were. It started with pullups (I saw you do 100x so I wanted to try that too). Then floor work, bars, now rings. Glad to see you're still going strong. :)

[@vladcraioveanu233]

Thank you for this post.

[@LunaBelAir]

Nice tips! Definitely worth of trying and getting in shape with these moves. ☺️

[@manum216]

Your strength and determination are admirable 👏

[@christinahamm879]

So inspiring!

[@clairefitness2140]

Awesome video. Thanks so much for sharing ❤

[@craiggillon2940]

So inspiring! I'm nowhere near this, but still inspired by your journey.

[@simonpowell6127]

Inspirational, Summer, as always. You are totally right to build on that straddle planche you've already got and heck if I were you I'd continue on your iron cross and 90 degree HSPU too. Why not? It seems to be going very well. Enjoy being back up north - Canada's gain is Mexico's loss 😃...

[@Tulip771]

It's so inspiring ❤

[@edthorne4806]

Awesome 🙏

[@erichuth117]

Incredible

[@northsouth2305]

I'm Jerry from TEXAS love you take care ❤

[@kevinobrien436]

Absolutely amazing , what The human body can achieve !

[@aloci3370]

For iron cross I would really strongly suggest to have a solid supinated back lever to prepare the biceps tendons, good luck

[@omegamanGXE]

I love your channel and you

[@tarigel-kithiri6619]

Hello Grace....thx for the tricks..

[@quietfont]

Thanks!

[@saksheekandarkar8021]

Your hair looks gorgeous!

[@Amnahbrhm]

Strong!!!

[@Us19246]

Hi, please do more at home calisthenics workouts without equipment. I really like those.

[@lwally579]

Yes girl!!!

[@gidafenba]

Thank you for these insights! Do you ever to de-load phases?

[@bobbygrantjr.2283]

Can you post a video of each stretch you performed before each workout in your training split days?

[@MadelineLemon]

Where is your pink set from on day 1?! I love it.

[@sia_and_her_journal]

Looks like your hair stayed straight after you moved to Mexico haha. How important do you think cooldowns are for wrapping up a workout? Do they make a big difference in how sore you feel the next day? Great video!

[@y.o.l.oproject2405]

Back lever can help with iron cross and other advance calisthenics moves because it balances the load you put on the front of your body, you will then get stronger front and back

[@bklwealth1132]

que bestía!

[@vladcraioveanu233]

🏆

[@sloansarabia]

As powerful, going super critical WILL get that Iron Cross

[@AS-uv2ue]

Just watching this lady is classed as a work out

[@beatrizbairros6085]

👏

[@williamkauffman5745]

🙏

[@UCONN_HUSKIES]

Gorgeous, beautiful legs 💐

[@rajeshpandey7865]

👌

[@mereramkrishna]

❤️

[@619WISHY]

Gorgeous 😍

[@tyriqcleo5899]

Damn you got Sondres rings

[@Aliapfelsaft]

Wow

[@thesetruths1404]

What device(s) do you suggest I buy to most closely replicate everything i need to hang, suspend, hand stand, etc? I don't have a place in my home to bolt rings to, and I'd really like a set of rings and a good bar to connect them to. Something I could do muscle ups also. It would be cool if I could move it out a sliding glass door (3' wide) about 30' away to use the patio when it's not blazing hot. I live in Western Colorado, a mild desert and sunny Winters. My workout area is next to the patio, a 12' x 15' room. Thank you Summer! Always a pleasure to workout with your info!

[@Summerfunfitness]

I use the Fit!Home Gym, paired with rings from Movement Made. Both work well for me, you can see me use both in this video. I have a full review video on the Fit!Home Gym on my channel if you're interested. Here are the product links: joinfitapp.com/r/summer www.movement-made.com/?ref=summerfunfitness. Discount code Summerfunfitness.

[@thesetruths1404]

@@Summerfunfitness thanks much Summer!

[@fesliyenliyumurta]

Can you also please inform us about how many sets do you do as well as rest times? I am new at calisthenics and wonder what is the ideal set numbers and resting times. Thank you in advance.

[@Summerfunfitness]

Hey! Visit the description for my sets/reps. Although, I wouldn't recommend this routine to beginners. If you check out any of my beginner workouts on this channel you'll find a free workout sheet download detailing the sets/reps/rest times. I have 40 or so free workout sheets.

[@fesliyenliyumurta]

@@Summerfunfitness Hey, thanks for the answer. I will definitely check.

[@rridafitness2340]

🔥💪🏽💪🔥🌿🏅🏆👍🏽🌹👍

[@user-le6qv8gi8p]

i love you

[@user-wu1en4qj5w]

I love you

[@Vincent-fv1ch]

What is your supplement stack? Oxandrolone 5 mgs?

[@Bishop777songsBoRNagAIn]

U are really beautiful to me

[@sage1d590]

Are there any more men watching this who, like me, aren’t even slightly interested in callisthenics? 😂😂

[@jurejure9076]

Ooh la la!