Swamp City Fitness – Calisthenics
Warm up
Front to back steps x8 reps each
Jog down the hall and back x1 lap
Out to in steps x8 reps each side
Jog down the hall and back x1 lap
3 sets
Jog in place x8 reps each side
Plank x8 seconds
Jog in place x8 reps each side
Plank x8 seconds
Pike x8 seconds
Jog in place x8 reps each side
Plank to pike x4-8 reps
Knee plank wrist rotations x4-8 reps each direction
Scapular push-ups x4-8 reps
Knee plank finger extensions and flexions x4-8 reps each side each direction
Body rows x4-8 reps each supinated, pronated, and neutral
Body row scapular retractions x3-5 reps each supinated, pronated, and neutral
Scapular retractions
Pull-ups x3-5 reps with a 1 second hold at the top and a 3 second negative
Arm rotations x4-8 reps each direction
Neck rotations x4-8 reps each direction
Hip rotations x4-8 reps each direction
Jog in place x8 reps each side
Quarter squats x8 reps
Deeper squats x5 reps
Narrow quarter squats x5 reps
Wide quarter squats x5 reps
Side to sides x8 reps each side
2 sets
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
Back lever raises x2-3 reps
Back lever pull-ups x2-3 reps
Handstand presses x2-3 reps
Handstand push-ups x2-3 reps
Front lever raises x2-3 reps
Front lever pull-ups x2-3 reps
Planche presses x2-3 reps
Planche push-ups x2-3 reps
Windshield wipers x2-3 reps each side
Leg raises or toes to bar x2-3 reps
2-3 sets
Circuit: 10 minutes
Back lever hold x3-5 seconds
Handstand hold x3-5 seconds
Front lever hold x3-5 seconds
Planche hold x3-5 seconds
L-Sit or V-Sit hold x3-5 seconds
2-3 sets, double hold time for last set
Circuit: 10 minutes
Back lever pull-ups x3-5 reps
Back lever raises x3-5 reps
Back lever hold x5-15 seconds
Handstand push-ups x3-5 reps
Handstands presses x3-5 reps
Handstand hold x5-15 seconds
Front lever pull-ups x3-5 reps
Front lever raises x3-5 reps
Front lever hold x5-15 seconds
Planche push-ups x3-5 reps
Planche presses x3-5 reps
Planche hold x5-15 seconds
Windshield wipers x3-5 reps each side
Leg raises or toes to bar x3-5 reps
L-Sir hold x5-15 seconds
1-2 sets
Strength
Circuit: 10 minutes
One sided pull-ups x2-4 reps each side
Single leg squats x2-4 reps each side
One sided push-ups x2-4 reps each side
Horizontal jumps x2-4 reps
Vertical jumps x2-4 reps
2 sets
Strength Endurance and Cardio
Circuit: 10 minutes
Dips x5-15 reps
Jog 100m
Pull-ups x5-15 reps
Jog 100m
Lunges x5-15 reps each side
Reverse lunges x5-15 reps each side
Jog 100m
Push-ups x10-20 reps
Jog 100m
Body rows x10-30 reps
Jog 100m
1 set asap
Core and Compression
Core/Compression: x5 minutes
Crunches x15+ seconds
Side crunches x15+ seconds
Feet together compressions x5-10 reps
Sit-ups x15+ seconds
Side angled sit-ups x15+ seconds
Straddle compressions x5-10 reps
Floor tuck knee raises x15+ seconds
Flow side tuck knee raises x15+ seconds
Feet together compressions x5-10 reps
Side plank x15+ seconds each side
Hollow body hold x15+ seconds
Straddle compressions x5-10 reps
1 set
