Get ready for an electrifying calisthenics workout that's engineered to ignite your inner strength and take your fitness journey to new heights.

In this session, we're diving into five powerful exercises, each demanding your full focus for a solid 30 seconds, followed by a brief but revitalising 15 seconds of rest. This routine is meticulously crafted to maintain a fluid yet challenging pace throughout.

For this workout, you'll need minimal equipment – a set of gymnastics rings (or a pull-up bar if rings aren't available) and some parallettes (or floor push-ups are just fine if parallettes aren't on hand).

Now, when it's time for the SHRIMP SQUAT, you'll spend 30 seconds on each leg, separated by a quick 15-second breather.

But before we dive into the action, let's reinforce the fundamentals – the instructional exercises. Mastery of these basics is your key to success as we venture through this dynamic sequence. A solid understanding of each movement will propel you towards triumph.

30 seconds of INTENSE WORK
15 seconds of REST
4 ROUNDS
15 MINUTES

1. P BAR PUSH UP
2. HORIZONTAL ROW
3. P BAR TUCK PIKE
4. STRAIGHT TO W
5. SHRIMP SQUAT (30 seconds per leg)

Feel free to access the link below for a guided 10-minute warm-up, purposefully designed to set the stage for your peak performance.

Let's rise together and make every single repetition count.