Swamp City Fitness – Calisthenics
Warm-Up:
Wrist rotations x5-10 reps each direction
Elbow rotations x5-10 reps each direction
Relaxed shoulder rotations x5-10 reps each direction
Over ear shoulder rotations x5-10 reps each direction
Arm swings x5-10 reps
High knees x4 reps each side
Butt kickers x4 reps each side
Inside ankle taps x4 reps each side
Outside ankle taps x4 reps each side
Jog forwards and backwards half down gym and back x4 laps
3 sets
Plank to pike x5 reps
Scapular push-ups x5
2 sets
Push-ups/knee push-ups x4-8 reps
Body rows x12 reps
Dead hang/body row hang x5-10 seconds
Scapular retractions/body row retractions x3 reps
2 sets
Pull-ups/explosive body rows x4-8 reps
Strength:
Pull-up variations x1-3 reps
4 sets
Push-up variations x2-4 reps
4 sets
Partner up:
Toe to Bar/Leg raises/Knee raises x2-4 reps
3 sets
Skills:
Circuit:
Plank to pike x5-10 reps
Partner goes
Pike hold x10-15 seconds
Partner goes
3 sets
Swing/Handstand practice x5 minutes
Conditioning:
Pull-Ups/Body Rows x5-15 reps
3 sets alternate with partner, 2nd set supinated (palms facing you)
Push-ups/Knee push-ups x5-15 reps
3 sets alternate with partner
Squats for depth x4 reps
Squats for technique x4 reps
Wall squats x4 reps
3 sets with a 20-45 second rest
Lunges x4 reps each side
Superset
Side to sides x8 reps each side
3 sets with a 20-45 second rest
Forearm plank x5-15 seconds
Crunches/90 degree crunches x10 reps
Toe tappers x10 reps each side
Ankle taps x10 reps each side
4 sets back to back
Cardio: Partner up
Jog halfway down gym and back x1 lap
Side shuffles halfway down gym and back x2 laps
Jog halfway down gym and back x1 lap
5 sets alternate with partner
