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Calisthenics – Thu, Jan 23

Swamp City Fitness – Calisthenics

Warm-Up

Jog in place x5-10 reps each side

Single leg ankle rotations x5-10 reps each side each direction

Jog in place x5-10 reps each side

Single leg knee rotations x5-10 reps each side each direction

Jog in place x5-10 reps each side

Hip rotations x5-10 reps each direction

Jog in place x5-10 reps each side

Wrist rotations x5-10 reps each direction

Jog in place x5-10 reps each side

Elbow rotations x5-10 reps each direction

Jog in place x5-10 reps each side

Shoulder rotations x5-10 reps each direction

Circuit: 3 minutes

Body rows x5-10 reps

Lunges x2-4 reps total

Reverse lunges x2-4 reps total

Pull-ups x3-5 reps

Squats x5-10 reps

Push-ups x5-10 reps

Narrow squats x3-5 reps

Wide squats x3-5 reps

Jumping squats with triple extension x3-5 reps

Dips or explosive push-ups 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: 25 minutes, strength and endurance

Front lever raises x2-5 reps

Front lever hold x5-15 seconds

Back lever raises x2-5 reps

Back lever hold x5-15 seconds

Handstand presses x2-5 reps

Handstand hold x5-15 seconds

Planche presses x2-5 reps

Planche hold x5-15 seconds

Leg raises or toes to bar x2-5 reps

L-Sit/V-Sit hold x5-15 seconds

1-2 sets

Circuit: 10 minutes, endurance

Front lever pull-ups x2-5 reps

Front lever raises x2-5 reps

Front lever hold x3-10 seconds

Back lever pull-ups x2-5 reps

Back lever raises x2-5 reps

Back lever hold x3-10 seconds

Handstand push-ups x2-5 reps

Handstand presses x2-5 reps

Handstand hold x3-10 seconds

Planche push-ups x2-5 reps

Planche presses x2-5 reps

Planche hold x3-10 seconds

Windshield wipers x2-5 reps each side

Knee or leg raises x2-5 reps

L-Sit hold x3-10 seconds

1-2 sets

Strength

Circuit: 8 minutes

High pull-ups x3-5 reps

One sided pull-ups x1-2 reps each side

Vertical jump to single leg squat on each side x3-5 reps each

Deep dips x3-5 reps

One sided push-ups x1-2 reps each side

Deep side lunges x3-5 reps each side

2 sets

Strength Endurance

Circuit: 7 minute AMRAP

Push-ups (any variation) x16 reps

Reverse lunges x16 reps total

Pull-ups (any variation) x8 reps

Lunges x16 reps

Dips (any variation) x8 reps

Squats x16 reps

Circuit: 3-5 minutes

Bodyweight curls x3-5 reps

Overhead tricep extensions x5-10 reps

Glute bridge walks/marches x5 reps each side

2-3 sets

Cardio

Circuit: 10 minute cap, as fast as possible, keep track of your time or ask

Jog to stop sign and back (500m) x1 lap

Jog in place x25 reps each side

High knees x25 reps each side

Butt kickers x25 reps each side

Side to sides x25 reps each side

Out to in steps x25 reps each side

Front to back steps x25 reps each side

Jumping jacks x25 reps

Core and Compression

Single leg compressions feet straddle x3-5 reps each side

Straddle compressions x3-5 reps

Side plank x15+ seconds each side

Hollow body hold x15+ seconds

Single leg compressions feet together x3-5 reps each side

Feet together compressions x3-5 reps

Crossover sliders x15+ seconds

Sliders x15+ seconds

Tuck knee raises laying down x15+ seconds

Toe tappers x15+ seconds

1-2 sets

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