Welcome to the first episode of Season 8 of my Full-Body Urban Calisthenics Workout Series.

I’m excited to kick off this season from the brand-new Urban Calisthenics Studio, bringing you a structured and effective session to build strength, control, and mobility with minimal equipment.

This follow-along workout features four key exercises, designed to challenge your entire body. The format is simple but effective: 30 seconds of work, 15 seconds of rest, cycled through 5 rounds, making for just under 19 minutes of focused effort.

Here’s what’s in store:

Chin-Ups 
Dips 
Hang Tucks
Pistol or Shrimp Squats (30 seconds per leg, with rest in between).

Equipment Needed:

Dip Bars (Rings can be a great alternative if bars aren’t available)
Pull-Up Bar
A Stable Object (Squat rack, door frame, or anything secure to hold onto for pistol/shrimp squats)

Warm-Up First:
Start with an active warm-up to prep your muscles, boost mobility, and minimise injury risk.

Check out my go-to warm-up here: https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/warm-up-season-2

Looking forward to kicking off this season in the new space—let’s get to work.