Okay People!
In this follow along we have an all bodyweight calisthenics workout for you!
We have 4 exercises to get through - 45 seconds of work 15 seconds of recovery and we're going 3 times through for 15 minutes in total...
The SIDE PLANK FLAG will need to be done on both sides for 45 seconds per side (15 seconds rest in between), hence why it's 5-minutes per round.

As always, make sure your warm up is thorough and you practice each of the exercises before jumping straight into the routine.
HERE'S A LINK TO A WARM UP ROUTINE;
https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-episode-1

Keep your form on point throughout thew workout, find a pace that works for you and slow your pace down if you need to.

Here is what's in store;

1. DIVE BOMB PUSH UP - 45 SECONDS
REST - 15 SECONDS
2. TUCK ROCK DISH - 45 SECONDS
REST - 15 SECONDS
3. SISSY SQUAT (ALTERNATING SIDES) - 45 SECONDS
REST - 15 SECONDS
4. SIDE PLANK FLAG (RIGHT SIDE) - 45 SECONDS
REST - 15 SECONDS
5. SIDE PLANK FLAG (LEFT SIDE) - 45 SECONDS
REST - 15 SECONDS
REPEAT...

3 ROUNDS......LET'S GO!!!