In this week’s session, we’re jumping into a minimal-equipment, Tabata-style calisthenics workout designed to challenge your strength, coordination, and endurance—all using just your bodyweight and a resistance band!

This 15-minute routine features 5 powerful exercises, and we’ll be following a Tabata format—that means 20 seconds of work, 10 seconds of rest, repeated for 6 rounds per exercise before moving on to the next movement.

Here’s the full workout lineup:
1. Twisting Bear or Swinging Plank
2. Floor L-Sits
3. Push-Up to Tuck Pike
4. Seated Band rows
5. Alternating Tuck Pass or Tuck Ups

Each exercise is designed to push your limits—focusing on control, strength, and total-body engagement. Make sure to warm up properly to get the most out of the session and avoid injury.
Recommended warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-episode-3

Let’s get to work—see you in the session!