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Mesías sequence

Exercise preview

Mesías sequence

Intermediate10 repsJumping

Muscles worked

AbsFront shouldersBicepsCalvesRotator cuffForearmsGlutesHamstringsHip flexorsLatsLower chestMid backLower backObliquesQuadsRear shouldersSerratusSide shouldersShinsTricepsUpper chestTraps

You need

Pull-up bar

How to do it

  1. This sequence is designed to try to work the greatest number of muscles possible in a single exercise.
  2. It consists of 4 explosive lunges with change, a burpee with a strong jump, a jump to the bar, a row on the bar with pullover, a tucked planche on the bar and finally 2 L sits with 1 arm.

Exercise demonstration from Calisteniapp, used under licence.