In this week’s session, we’re focusing on a bodyweight-only Urban Calisthenics workout designed to push your strength, mobility, and control—no equipment required, just your body and a bit of space to move.

This workout runs for 18 minutes in total, built around six movements. You’ll work for 45 seconds with 15 seconds rest between, cycling through the sequence for three rounds. Staying consistent and moving with quality will make all the difference.

Here’s the line-up:
1️⃣ Front Support to Back Support Push-Up
2️⃣ Plank Sweeps
3️⃣ Lift-Off Breaststroke
4️⃣ Squat to L-Sit
5️⃣ Bear Squat to Alternating Lunge
6️⃣ Leg Pass (or Tuck Pass variation)

Make sure to prep properly before diving in—the right warm-up will prime your body and help minimise injury risk.
Suggested warm-up:
🔗 https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-episode-3

Let’s bring intention to every rep—see you in the session!