In this weeks session, we’re hitting a no-equipment lower-body workout designed to build strength, control, and endurance—all from the ground up.
This 18-minute routine features five powerful exercises, each performed for 45 seconds on, 15 seconds off, repeated for three rounds. Since the Low Lunge Split Squat is done on both legs separately, each round totals six minutes of work.
Here’s what’s in store:
1. Squats
Low Lunge Split Squats (Left + Right)
Step-Up Squats
Alternating Shrimp Squats
Alternating Squat Probes
This session is all about lower-body strength, control, and balance. Make sure to warm up properly to maximise performance and prevent injuries.
🔥 Recommended warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/wu-s02-e04-vimeo-2
Let’s get to work—see you in the session!
Up Next in SEASON 8
-
What If a Wall Was Your Only Gym?
In this week’s session, we’re diving into a wall-focused, no-equipment calisthenics workout designed to test your strength, control, and endurance—all using just your body and a wall!
This just-under-20-minute routine features 5 dynamic exercises, performed for 60 seconds on, 15 seconds rest, re...
-
Why Aren’t More People Training Like ...
Join me for this week’s ALL-RINGS UPPER BODY BURN—a full-body calisthenics challenge using nothing but gymnastics rings!
We’ll power through five key exercises that demand strength, balance, and control. Each move is performed for 45 seconds, followed by 15 seconds of rest, across 4 intense roun...
-
P-Bar & Band Power Session!
Join me for this week’s P-Bar & Band Power Session, where we’re fusing calisthenics control with resistance band precision to build functional strength.
This workout pairs parallel bars with a resistance band to target upper body strength and shoulder health, while also dialling in your stabilit...
