In today’s session, we’re diving into a no-equipment LOWER BODY CALISTHENICS WORKOUT designed to challenge your strength and endurance while staying accessible and effective.

This 18-MINUTE session includes 5 dynamic lower-body exercises performed for 45 seconds on, 15 seconds rest, repeated for 3 rounds. All you need is your body and a bit of space—no fancy equipment required!

Here’s the lineup:

Bear Squat
Squat to Front Lunge Jump
Wall Pile Squat (or without wall if space is limited)
Low Lunge (left leg)
Low Lunge (right leg)
Squat to Probe

This routine emphasises control and lower-body strength. As always, make sure to warm up properly to enhance your performance and reduce the risk of injury.

Recommended warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/wu-s02-e04-vimeo-2

Let’s hit it—see you in the workout!