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