Get ready to hit the floor for a no-equipment, bodyweight-only Urban Calisthenics session that zeroes in on strength, control, and full-body activation.

This 18-minute workout features five core-focused and strength-building moves, each performed for 30 seconds on, 10 seconds off, cycled through 4 rounds. Two of the exercises—Side Plank Flags and Floor Wipers—will alternate sides, making each round 4.5 minutes long!

Here’s the full movement lineup:
1️⃣ Seated Leg Raises (with regressions for all levels)
2️⃣ Side Plank Flags (30s each side)
3️⃣ Push-Ups
4️⃣ Back Support Raises
5️⃣ Floor Wipers (30s each side)

This session is all about clean form, focused tension, and smart effort—perfect when you’ve got no gear and want to make every second count.

Don’t forget to warm up first to get the joints primed and ready to fire.
🔗 Warm-up here: https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/wu-s02-e05-vimeo

See you in the session! 💥