In this weeks session, we’re tackling a high-energy bodyweight-only calisthenics workout designed to challenge your strength and control—no equipment needed!

This just-under-18-minute routine features 5 powerful exercises performed in intervals of 60 seconds on, 15 seconds rest, for a total of 3 rounds. All you need is your determination and a little floor space to crush this workout.

Here’s the exercise lineup:
1. Plank Pull Push-Up
2. Tuck-Up & 45-Degree Tuck-Up Combo
3. Quad Press to Pike Press Variations
4. Alternating Low Lunges
5. Lift-Offs to Breaststroke

This session is all about control, focus, and building strength while staying simple and effective. Be sure to warm up properly to optimise your performance and prevent injuries.

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!