Get ready for a calisthenics session that's designed to challenge you and elevate your strenght and conditioning.

In this workout, we'll dive into five dynamic exercises, with each demanding your full focus for 45 seconds, followed by a brief 15-second rest to catch your breath. This routine ensures a smooth and intense experience, allowing you to maintain a challenging yet manageable pace throughout the circuit.

But before we embark on this journey, let's reinforce the fundamentals through our instructional exercises. Mastery of these basics is your key to unlocking success as we navigate through this sequence. Remember, a solid understanding of each move propels you toward your fitness goals.

Now, it's time to unveil the lineup that awaits:

⏱️ 45 seconds of INTENSE WORK 15 seconds REST
� 4 ROUNDS
⏰ 20 MINUTES
1 Plank Sweep Push Up
2 Hang Tucks (Pull-Up Bar or Gymnastics Rings required)
3 P-Bar Dip Leg Lifts (Parallel Bars required)
4 Sit Thrus
5 Squat to L-Sit

Equipment needed: A set of parallel bars for the dips and a pull-up bar or set of gymnastics rings for the hang tucks and squat to L-sit.

Don't forget to prioritise your warm-up and practice the exercises before diving into the routine. For optimal performance, follow the link below to access our guided 10-minute warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-episode-3

Let's rise to this challenge together and make every 45-second interval count!