Swamp City Fitness – Calisthenics
Warm-Up
Jog in place x5-10 reps each side
High knees x5-10 reps each side
Windmills x5-10 reps total
Jog in place x5-10 reps each side
Butt kickers x5-10 reps each side
Windmills x5-10 reps total
Jog in place x5-10 reps each side
Inside ankle taps x5-10 reps each side
Quarter squats x5-10 reps
Good mornings x5-10 reps
Jog in place x5-10 reps each side
Outside ankle taps x5-10 reps each side
Quarter squats x5-10 reps
Good mornings x5-10 reps
Knee plank wrist rotations x3-5 reps each direction
Knee plank scapular push-ups x3-5 reps
Body row retractions x3-5 reps each grip (pronated, neutral, supinated)
PVC Pipe rotations x2-3 reps each direction
5 minutes:
Push-ups x5-10 reps
Squats x5-10 reps
Body rows x5-10 reps
Pull-ups x5-10 reps
Lunges x5-10 reps total
Dips x5-10 reps
Jumping squats with triple extension x5-10 reps
1-2 sets
Front lever progression hold x10-20 seconds
Back lever progression hold x10-20 seconds
Handstand progression hold x10-20 seconds
Planche progression hold x10-20 seconds
L-Sit progression hold x10-20 seconds
1-2 sets
Free play x5 minutes
Statics
Circuit: 15 minutes
Front lever hold x3-5 seconds
Back lever hold x3-5 seconds
Planche hold x3-5 seconds
Handstand hold x3-5 seconds
L-Sit/V-Sit hold x3-5 seconds
2-3 sets, last set 5-10 seconds each
Circuit: 15 minutes
Volumee
Front lever touch hold x3-5 seconds
Front lever pull-ups x3-5 reps
Front lever hold x3-5 seconds
Back lever pull-ups x3-5 reps
Back lever hold x3-5 seconds
Planche touch hold x3-5 seconds
Planche push-ups x3-5 reps
Planche hold x3-5 seconds
Handstand push-ups x3-5 reps
Handstand hold x3-5 seconds
Windshield wipers x3-5 reps each side
Knee extensions x3-5 reps
L-Sit hold x3-5 seconds
2-3 sets
Free play (if time) x5 minutes
Strength
Circuit: 10 minutes
Explosive pull-ups x3-5 reps
Horizontal jumps x3-5 reps
Vertical jumps x3-5 reps
Explosive dips or push-ups x3-5 reps
Single leg squats x3-5 reps each side
2-3 sets
Strength Endurance
Circuit: 2-3 minutes
Bodyweight curl x3-5 reps
Bodyweight overhead tricep extensions x5-10 reps
Glute bridge walks x5 reps each side
1 set
Circuit: 8 minutes
Pull-ups any variation x5-20 reps
Squats any variation x5-20 reps
Dips or push-ups any variation x5-20 reps
Side lunges x5-20 reps total
Side to sides x5-20 reps total
1-2 sets
Max handstand, wall handstand, or pike hold
1 set
Circuit: 2-3 minutes
Bodyweight curl x3-5 reps
Bodyweight overhead tricep extensions x5-10 reps
Glute bridge walks x5 reps each side
1-2 sets
Cardio
AMRAP: 8 minutes
Jog 50m
Jog in place x25 reps each side
Mountain climbers x5 reps each side
Jumping jacks x5 reps
Mountain climbers x5 reps each side
Core and Compression
Straddle compression x3-5 reps with a 3-5 second hold on the last rep
Sit-ups x15+ seconds
Alternating sit-ups x15+ seconds
Alternating crunches x15+ seconds
Floor leg raises or tuck knee raises x15+ seconds
Feet together compressions x3-5 reps with a 3-5 second hold at the last rep
Tuck or hollow body hold x15+ seconds
Side plank x15+ seconds
1-2 sets