Swamp City Fitness – Calisthenics
Warm-Up
Jog in place x5-15 reps each side
Side to sides x5-10 reps each side
High knees x5-10 reps each side
Inside ankle taps x5-10 reps each side
Jog in place x5-10 reps each side
Jog down the gym and back x1 lap
Side to sides x5-10 reps each side
Outside ankle taps x5-10 reps each side
Butt kickers x5-10 reps each side
Jog down the gym and back x1 lap
Assault bike x2 minutes
Circuit: 5 minutes
Body rows x5-15 reps
Scapular retractions x3-5 reps
Pull-ups x3-5 reps
Squats x5-15 reps
Side lunges x3-5 reps each side
Lunges x3-5 reps each side
Reverse lunges x3-5 reps each side
Push-ups x5-15 reps
Scapular push-ups x3-5 reps
Dips x3-5 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 hold x5-10 seconds
Front lever pull-ups x1-3 reps
Handstand hold x5-10 seconds
Handstand push-ups x1-3 reps
Planche hold x5-10 seconds
Planche push-ups x1-3 reps
Back lever hold x5-10 seconds
Back lever pull-ups x1-3 reps
L/V-Sit hold x5-10 seconds
Windshield wipers x1-3 reps each side
2 sets
Circuit: 15 minutes
Front lever pull-ups x3-10 reps
Front lever raises x3-5 reps
Front lever hold x5-30 seconds
Planche push-ups x3-10 reps
Planche presses x3-5 reps
Planche hold x5-30 seconds
Back lever pull-ups x3-10 reps
Back lever raises x3-5 reps
Back lever hold x5-15 seconds
Handstand push-ups x3-10 reps
Handstand presses x3-5 reps
Handstand hold x5-30 seconds
Windshield wipers x3-10 reps each side
Leg raises x3-5 reps
L-Sit or knee sit hold x5-30 seconds
1-2 sets per combination
Strength
Circuit: 8 minutes
Explosive pull-ups x3-5 reps
Single leg squats x3-5 reps each side
Explosive dips x3-5 reps
Vertical jumps x3-5 reps each side
2-3 sets
Strength Endurance
Circuit: (Accumulate) 12 minutes
Pull-ups (any variation) x25 reps
One sided body rows (any variation) x30 reps total
Dips (any variation) x25 reps
One sided push-ups (any variation) x10-30 reps total
Side lunges x30 reps total
Good mornings x25 reps
Squats x25 reps
Bodyweight curls x15-25 reps
Bodyweight overhead tricep extensions x25 reps
Glute bridge marches x30 reps total
1 set
Cardio
10 minute time cap
Jog 1000m
OR
2 miles for assault bike
Core and Compression
Sit-ups x15+ seconds
Crunches x15+ seconds
Toe tappers x15+ seconds
Feet together compressions x2-5 reps
Straddle compressions x2-5 reps
Side angled sit-ups x15+ seconds
Side crunches x15+ seconds
Side knee raises laying down x15+ seconds
Straddle compressions x2-5 reps
Feet together compressions x2-5 reps
1-2 sets