In this follow-along bodyweight calisthenics routine, we'll be tackling 5 dynamic exercises, each lasting 45 seconds with a 15-second rest in between. No equipment is necessary – just your bodyweight.

You'll complete a total of 4 rounds, making this a challenging 20-minute workout session.

Before each exercise, ensure you maintain good form. Proper form is key to maximising the benefits of each movement.

As always, take the time for a thorough warm-up and familiarise yourself with each exercise before diving into the routine. Adjust your pace as needed, and focus on quality over quantity.

Here's what's in store for you:

1. Quad Press
2. Squat Crescent
3. Breast Stroke Plank Push
4. Springing Tripod (Regression Tripod Reach)
5. Kick Thru

Recommended warm-up; https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-ep-5

Let's get started and make every rep count!