Get ready to take your calisthenics training to new heights with an intense session that will push your limits using just your bodyweight – no equipment needed.

With each exercise lasting 45 seconds and a quick 15-second rest in between, this heart-pumping format will keep you engaged and energised throughout the entire 3 rounds, totalling 18 minutes.

But don't worry – we've got your back! Prior to diving into the workout, you've got the all-important instructional exercises to ensure you're fully prepared to tackle each move with confidence. Remember, preparation is key to maximising your potential.

Here's what's in store:
45 seconds on, 15 seconds off
3 ROUNDS

1. Plank Sweep Plank Push-Up
2. Front to Back Lunge Split Squat – Left
3. Front to Back Lunge Split Squat – Right
4. Bear Squat
5. Plank Tuck Pike
6. Squat to Alternating Shrimp

Need some help getting warmed up? Click the link below for my guided 10-minute warm-up, setting the stage for your best performance.

Join me and let your body be your ultimate tool for strength and endurance.

Let's go!