In today’s session, we’re taking on an intense BODYWEIGHT CALISTHENICS WORKOUT that utilises the WALL for each exercise, creating an exciting twist to your routine!

This 18-MINUTE workout consists of 6 dynamic moves, performed in intervals of 45 seconds work and 15 seconds rest. With 3 rounds in total, you’ll build strength, control, and endurance—all using just your body and a wall.

Here’s the exercise breakdown:

Wall Pike Press or Wall Pike Press Step-Up
Wall Plié Squat
Wall Squat Pike
Wall Sit Leg Extensions
Floor Walks
Wall Seat Leg Raises

This no-equipment workout is perfect for small spaces and focuses on bodyweight strength.

Don’t forget to warm up before starting to ensure you’re ready to give it your all and avoid injury.

Recommended warm-up:
https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/wu-s02-e05-vimeo

Ready to push yourself? Let’s go!