Conditioning for Handstands, 3-Day Beginners Program (Free)

If you’re a beginner wanting to learn how to handstand, this program will help you develop the necessary strength and endurance. It includes three workouts with essential bodyweight exercises you should aim to do for a period of 6 months minimum, with no more than one rest day in between.

Day 1

  • wide push ups, 4 sets x max reps / rest: 90 seconds
  • inverted rows (pronated), 4 sets x max reps / rest: 90 seconds
  • narrow push ups, 4 sets x max reps / rest: 90 seconds
  • hanging leg raises, 4 sets x max reps / rest: 2 minutes

Day 2

  • tricep dips, 5 sets x max reps / rest: 2 minutes
  • leg raises on parallel bars, 4 sets x max reps / rest: 90 seconds
  • pike push ups, 4 sets x max reps / rest: 90 seconds
  • lying leg raises with ankle touch, 4 sets x 10 reps / rest: 1 minute

Day 3

  • pull ups, 5 sets x max reps / rest: 2 minutes
  • wall-assisted handstand hold, 5 sets x max time / rest: 2 minutes
  • inverted rows (supinated), 4 sets x max reps / rest: 90 seconds
  • hollow body hold, 3 sets x max time / rest: 90 seconds

PS: If you are a complete beginner who cannot do a single pull up, push up or tricep dip, please contact me to learn about alternative exercises.

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