Swamp City Fitness – Calisthenics
Warm Up
Walk in place x5-10 reps each side
Jog in place x5-10 reps each side
Jog down the gym and back x1 lap
2 sets
Quarter squats x5-10 reps
Side to sides x5-10 reps each side
Good mornings x5-10 reps
Jog down the gym and back x2 laps
Body rows x15 reps
Plank to pike x5-10 reps
Assault bike x2 minutes
Circuit: 5 minutes
Push-ups x5-15 reps
Squats x5-15 reps
Pull-ups x5-10 reps
Lunges x5-10 reps each side
Dips x5-10 reps
Side lunges x5-10 reps each side comfortable range of motion
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
Planche hold x3-5 seconds
Front lever hold x3-5 seconds
Handstand hold x3-5 seconds
Back lever hold x3-5 seconds
L/V-Sit hold x3-5 seconds
2-3 sets, last set double hold time
Circuit: 8 minutes
Planche push-ups x3-5 reps
Planche presses x3-5 reps
Planche hold x5-15 reps
1-2 sets, second set double everything
Circuit: 8 minutes
Front lever pull-ups x3-5 reps
Front lever raises x3-5 reps
Front lever hold x3-5 reps
1-2 sets, second set double everything
Circuit: 5 minutes
Handstand push-ups x3-10 reps
Handstand hold x5-30 seconds
Back lever pull-ups x3-5 reps
Back lever hold x3-15 seconds
Windshield wipers or side knee raises x3-10 reps each side
L-Sit hold x3-15 seconds
1 set
Strength
Circuit: 10 minutes
Explosive pull-ups x3-5 reps
Single leg squats x4-8 reps each side
Explosive dips x3-5 reps
Side to side jumps x2-4 reps each side
Side lunges x4-8 reps each side
2 sets
Strength Endurance, Core, and Cardio
Accumulate: 25 minutes
Pull-ups (any variation) x35 reps
Front to back hops x50 reps each side
Squats (any variation) x70 reps
Side to side hops x50 reps each side
Dips (any variation) x35 reps
Jog 200m
Side to sides x30 reps each side
Front to back steps x50 reps each side
Lunges x15 reps each side
Out to in steps x50 reps each side
Reverse lunges x15 reps each side
Sit-ups x30 reps
Body rows (any variation) x50 reps
Side crunches x30 reps total
Push-ups (any variation) x30 reps
Floor tuck knee raises or leg raises x15 reps
Bodyweight overhead tricep extensions (any variation) x15 reps
Hollow body hold x30 seconds
1 set
Core and Compression
Single leg feet together compressions x5-10 reps each side
Single leg straddle compressions x5-10 reps each side
2 sets