Swamp City Fitness – Calisthenics
Warm-Up
Front to back steps x5-10 steps each side
Out to in steps x5-10 steps each side
Jog in place x5-10 steps each side
1-3 sets
Plank x5-10 seconds
Jog in place x5-10 steps each side
Plank to pike x3-5 reps
Pike x5-10 seconds
Jog in place x5-10 steps each side
1-2 sets
Front to back hops x5-10 reps each side
Out to in hops x5-10 reps each side
Jog in place x5-10 steps each side
1-3 sets
Circuit: 2-3 minutes
Body rows x5-10 reps
Body row retractions x3-5 reps
Good mornings x3-5 reps
Quarter squats x5-10 reps
Knee push-ups x5-10 reps
Knee wrist rotations x3-5 reps each side
Knee scapular push-ups x3-5 reps
1 set
Circuit: 2-3 minutes
Squats x5-10 reps
Pull-ups x5-10 reps
Lunges x5-10 reps total
Side lunges x5-10 reps total
Push-ups or dips x5-10 reps
1 set
Front lever progression hold x10-20 seconds
Back lever progression hold x10-20 seconds
Planche progression hold x10-20 seconds
Handstand progression hold x10-20 seconds
L-Sit progression hold x10-20 seconds
Free play x5 minutes
Statics
Circuit: 20 minutes
Front lever touch hold x3-5 seconds
Planche touch hold x3-5 seconds
Back lever touch hold x3-5 seconds
Handstand touch hold x3-5 seconds
Highest knee sit possible hold x3-5 seconds
Front lever pull-ups x3-5 reps
Planche push-ups x3-5 reps
Back lever pull-ups x3-5 reps
Handstand push-ups x3-5 reps
Knee sit knee extensions x3-5 reps
1-2 sets
Circuit: 10 minutes
Front lever raises x3-5 reps
Front lever hold x max hold
Back lever raises x3-5 reps
Back lever hold x50% of max hold
Handstand presses x3-5 reps
Handstand hold x max hold
Planche presses x3-5 reps
Planche hold x max hold
Leg raises x3-5 reps
Windshield wipers x3-5 reps each side
L-Sit hold x50% of max hold
1-2 sets
Strength
Circuit: 8 minutes
Explosive pull-ups x3-5 reps
Single leg squats x3-5 reps
Explosive dips x3-5 reps
Vertical jumps x3-5 reps
2-3 sets
Strength Endurance
Circuit: 5 minutes
One-sided pull-ups x3-5 reps each side
Side lunges x3-5 reps each side
One-sided push-ups x3-5 reps each side
Narrow to wide squats x3-5 reps each
1-2 sets at your own pace
Circuit: 5 minutes
Pull-ups x5-10 reps
Lunges x5-10 reps each side
Push-ups or dips x5-20 reps
Squats x5-20 reps
1-2 sets at your own pace
Circuit: 3-5 minutes
Bodyweight curls x3-5 reps
Bodyweight overhead tricep extensions x3-5 reps
Finger extensions on the floor, front and reverse x3-5 reps each side
2 sets
Cardio
Circuit: 10 minute time cap
Assault bike x0.5 miles
Jog x0.5 miles
Bicycle kicks x50 reps each side
1 set as fast as possible
Core and Compression
Circuit: 5 minutes
Feet together compressions x5-10 reps
Side plank x10-15+ seconds each side
Straddle compression x5-10 reps
Hollow body hold x10-15+ seconds
2-3 sets