Get ready for an Urban Calisthenics session that's designed to challenge you and elevate your fitness. This workout requires minimal equipment, utilising gymnastics rings, a box or sturdy chair, P-bars, and some floor space.

In this workout, we'll dive into five dynamic exercises, with each demanding your full focus for 45 seconds, followed by a brief 15-second rest to catch your breath.

But before we start, let's reinforce the fundamentals through our instructional exercises. Mastery of these basics is your key to unlocking success as we navigate through this sequence.

Now, it's time to unveil the lineup that awaits:

⏱️ 45 seconds of INTENSE WORK 15 seconds REST
- 3 ROUNDS
- 18 MINUTES

1, P-bar Jump Thru Push Up
2, Ring Horizontal Rows
3, Split Knee Drops (left)
4. Split Knee Drops (right)
5. P-bar Dip Alternating Leg Lifts
6. Box Squat Toes to Floor Combo

Don't forget to prioritise your warm-up. For optimal performance, follow the link below to access my guided 10-minute warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-ep-5

Let's rise to this challenge together and make every 45-second interval count!