In this week’s lower-body Urban Calisthenics session, we’re diving into a bodyweight-only workout designed to build strength, stability, and control—no equipment needed beyond some floor space and a box or sturdy chair.
The structure is simple and effective: four core movements, with two performed on each leg separately, making up six total exercises per round.
You'll work for 45 seconds with 15 seconds rest, across three rounds—clocking in at 18 minutes total.
Here’s the full breakdown:
1️⃣ Bodyweight Squats
2️⃣ Front-to-Back Lunge (Left)
3️⃣ Front-to-Back Lunge (Right)
4️⃣ Box Squat to Pike
5️⃣ Elevated Shrimp Squat (Left)
6️⃣ Elevated Shrimp Squat (Right)
Make sure you’re prepped and ready to move—get warmed up with this dynamic lower-body primer:
👉 https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/wu-s02-e04-vimeo-2
Let’s get into it—your legs will thank you later. 💥
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