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!