Get ready to elevate your calisthenics training with an intense session that will push your limits using gymnastics rings and a box (or chair).

With each exercise lasting 30 seconds and a quick 10-second rest in between, this heart-pumping format will keep you engaged throughout the entire 5 rounds.

Prior to diving into the workout, you'll have 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 and achieving your goals.

Here's what's in store:
30 seconds on, 10 seconds off
5 ROUNDS
20 MINUTES

1. Ring Pull-Ups (can be done on a pull-up bar if rings aren't available)
2. Box Dips
3. Ring Hang Tuck L (can be done on a pull-up bar if rings aren't available)
4. Box Pike Press (can be regressed to the floor if too challenging)
5. Elevated Shrimp Squat 30 seconds/Leg (can be regressed to the floor if too challenging)

Need some help getting warmed up before diving in? Click the link below for my guided warm-up, setting the stage for your best performance; https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/warm-up-season-2

Are you ready to rise to the occasion?
Let's go!