Swamp City Fitness – Calisthenics
Warm-Up
Walk in place x5-15 reps each side
Jog in place x5-15 reps each side
1-2 sets
Wrist rotations on one leg x5-10 reps each direction
Elbow rotations on other leg x5-10 reps each direction
Shoulder rotations on one leg x5-10 reps each direction
Elbows bent on other leg x5-10 reps each direction
Hip rotations x5-10 reps each direction
Single leg ankle rotations x5-10 reps each direction each leg
Single leg knee rotations x5-10 reps each direction each leg
Neck rotations x5-10 reps each direction
Side to sides x5 reps each side
Jog in place x5 reps each side
Burpees without push-up x3 reps
Jog in place x5 reps each side
Burpees without push-up x2 reps
Jog in place x5 reps each side
Burpee without push-up x1 rep
Side to sides x5 reps each side
1 set
Body rows x5-10 reps
Pull-ups x5 reps
Squats x5-10 reps
Lunges x3-5 reps each side
Reverse lunges x3-5 reps
Push-ups x5-10 reps
Dips x5 reps
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
Front lever raises x2-3 reps
Front lever hold x3-5 seconds
Planche presses x2-3 reps
Planche hold x3-5 seconds
Handstand presses x2-3 reps
Handstand hold x3-5 seconds
Back lever raises x2-3 reps
Back lever hold x3-5 seconds
Leg raises or toe touches x2-3 reps
V/L-Sit hold x3-5 seconds
1-2 sets
Circuit: 10 minutes
Front lever pull-ups x5-10 reps
Front lever touch hold x3-5 seconds
Front lever hold x3-10 seconds
Planche push-ups x5-10 reps
Planche touch hold x3-5 seconds
Planche hold x3-10 seconds
Handstand push-ups x5-10 reps
Handstand touch hold x3-5 seconds
Handstand hold x3-10 seconds
Back lever pull-ups x3-5 reps
Back lever touch hold x3-5 seconds
Back lever hold x3-10 seconds
Windshield wipers x3-5 reps each side
Tuck V-Sit hold x3-5 seconds
L-Sit hold x3-10 seconds
1-2 sets
Strength
Circuit: 10 minutes
High pull-ups x3-5 reps
Single leg squats x3-5 reps
Deep dips x3-5 reps
Horizontal jumps x3-5 reps
2 sets
Strength Endurance
Circuit: 10 minutes
Dips x10-20 reps
Push-ups x20-30 reps
Jumping squats x10-20 reps
Narrow squats x10-15 reps
Wide squats x10-15 reps
Pull-ups x10-20 reps
Body rows x20-30 reps
Jumping squats x10-20 reps
Narrow squats x10-15 reps
Wide squats x10-15 reps
1 set
Cardio
5 minute AMRAP:
Side to sides x5 reps each side
Jog in place x5 reps each side
Burpees without push-up x3 reps
Jog in place x5 reps each side
Burpees without push-up x2 reps
Jog in place x5 reps each side
Burpee without push-up x1 rep
Side to sides x5 reps each side
Compression and Core
Crunches x15 seconds
Toe tappers x15 seconds
Straddle compressions x3-5 reps
Sit-ups x15 seconds
Floor leg or knee raises x15 seconds
Feet together compressions x3-5 reps
Hollow body hold x15 seconds
Side plank x15 seconds each side
Feet together compressions x3-5 reps
Hollow body hold x15 seconds
Side plank x15 seconds each side
Straddle compressions x3-5 reps
1 set