Get ready to hit the floor for a no-equipment Urban Calisthenics workout designed to build full-body strength, control, and muscular endurance using just floor and wall space.

This 18-minute session runs 3 rounds of 6 movements, with 45 seconds of focused work followed by 15 seconds of recovery. One of the movements—Side Plank Flags—is performed on each side separately, bringing each round to a full 6 minutes.

Here’s the full exercise lineup:
1️⃣ 6 Step or Box Step
2️⃣ Military Press
3️⃣ Planche Lean Push-Ups
4️⃣ Wall Sit with Leg Lifts
5️⃣ Side Plank Flag (Right)
6️⃣ Side Plank Flag (Left)

Expect controlled tension and bodyweight precision, so be sure to warm up to get your joints primed and ready to move.
🔗 Suggested warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/wu-s02-e05-vimeo

Let’s get after it—see you in the session! 💥