In this week’s session, we’re diving into a dynamic, bodyweight-only calisthenics workout designed to test your strength, control, and endurance—no equipment required!

This 18-minute routine consists of 5 key exercises, each performed for 45 seconds with 15 seconds of rest. However, since one movement—Low Lunge Split Squat—targets each side individually, you’ll complete 6 total exercises per round. We’ll be pushing through 3 rounds, making every minute count.

Here’s the workout breakdown:

Bear Squat to Plank Pull
Lift-Off to Breaststroke
Squat Pike Push-Up
Low Lunge Split Squat (Right)
Low Lunge Split Squat (Left)
45-Degree V-Sit

This session is all about precision, stability, and full-body engagement. Make sure to warm up properly so you can perform at your best and reduce the risk of injury.
Recommended warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-episode-3

Let’s get moving—see you in the workout!