In this week’s session, we’re diving into a wall-focused, no-equipment calisthenics workout designed to test your strength, control, and endurance—all using just your body and a wall!

This just-under-20-minute routine features 5 dynamic exercises, performed for 60 seconds on, 15 seconds rest, repeated for 3 rounds.

Here’s the full workout lineup:

Planche Lean Push-Ups
Wall Slide Take-Offs
Wall Sit with Alternating Leg Lifts
Floor Walks
Plie Squats

Each move challenges your body in unique ways, reinforcing strength, balance, and mobility. Don’t forget to warm up properly before getting started to maximise your performance and reduce the risk of 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!