In today's session, we present a comprehensive full-body calisthenics workout that requires no equipment.

The workout is structured to last 15 minutes, divided into three rounds. Each exercise is performed for 60 seconds without any rest intervals. It's essential to maintain proper squatting technique before transitioning into each exercise.

Here's the order of exercises:

Exercise 1 - Swinging Plank (Variations):
Straight Arm (Easier)
One Arm Bent (More Difficult)
Both Arms Bent (Most Advanced)

Exercise 2 - Ground Compressions
Exercise 3 - Pike Push-Up
Exercise 4 - Spring Tripod or Tripod Reach (Easier Option)
Exercise 5 - Sit Thru

Prioritise a thorough warm-up, and ensure you've practiced these exercises beforehand, even if you're already acquainted with them.

During the workout, aim to maintain a continuous pace. Never compromise form for speed, and minimise extended rest periods.

15 minutes of focused effort await you. Let's get started!