Swamp City Fitness – Calisthenics
Warm-Up
Wrist rotations x4-8 reps each direction
Elbow rotations x4-8 reps each direction
Shoulder rotations x4-8 reps each direction
High knees x5 reps each side
Butt kickers x5 reps each side
Inside ankle taps x5 reps each side
Outside ankle taps x5 reps each side
Front to back hops x10 reps each side
Side to side hops x10 reps each side
Plank, lightly lean back and forth x5 slow reps of each
Plank to pike x5 reps
Push-ups or incline push-ups x5-10 reps
Quarter squats x8 reps
Quarter squats to High knee x4 reps each side
Quarter squat with lightly explosive jump and light landing x8 reps
Body rows x10 reps normal
Body rows x8 reps narrow
Body rows x8 reps wide
Dead hang x10 seconds
Hanging scapular shrugs x4 reps
Hanging retractions x4 reps
Pull-ups or pull-up negatives x4 reps
P-bar scapular shrugs x4 reps
P-bar scapular protractions x4 reps
Dips or dip negatives x4 reps
Jog 100m x1 lap
Strength:
(These can be done banded or negative)
Circuit:
Narrow pull-ups x2-4 reps
Partner goes
Wide pull-ups x2-4 reps
Partner goes
2 sets
Chin-ups x2-8 reps
Partner goes
1 set
Dips x2-4 reps (Tricep dips and dip negatives)
Partner goes
3 sets each
As a class:
Horizontal jumps x4 reps
3 sets with a 10 second rest
Vertical jumps x4 reps
3 sets with a 15 second rest
Single leg balance x10 seconds each side
Single leg balance x10 seconds chin up each side
Single leg balance x10 seconds eyes closed each side
3 sets
Skills:
3-7 minutes
Dynamic intro up to swing 180s:
Jump and spin, spot something, spin left and right, find comfortable spin direction
Jump 360 and grab the bar at around chest height, bar shouldn’t be higher than chest
Swinging, train proper technique and full range of motion
180s, introduce flow, connecting the movements
3-7 minutes
Handstand intro – hand placement, shoulder shrug, lean shoulders right over or in front of palms, wall handstands, pike hold
3-7 minutes
Cartwheel Intro – introduce left or right side feeling more natural, one foot off the ground, then one hand on the floor, then first foot moves towards your outside hand, then your second first hops from the ground to the other side next to your first foot
Endurance:
Circuit:
Pike hold x10 seconds
Partner goes
Pike push-ups x5-15 reps
Partner goes
2 sets
Squats x5 reps
Superset
Side lunges x4 reps each side
3 sets with a 20 second rest
Triple set:
Body rows x8 reps narrow normal or wide
Push-ups or incline push-ups x5 reps narrow normal or wide
Quarter squats x8 reps narrow normal or wide
3 sets with a 15-30 second rest
Core:
Hanging, parallel bar, or floor knee raises – light explanation on connecting them, minor importance x4-8 reps
Partner goes
2 sets
Straight arm plank x10 seconds
Partner goes
Forearm plank x10 seconds
Partner goes
2 sets
Sit-ups x4-8 reps
Partner goes
3 sets
Cardio:
High knees x8 reps each side
Butt kickers x8 reps each side
Jog around gym and back to spot x1 lap
Inside ankle taps x8 reps each side
Outside ankle taps x8 reps each side
Jog around gym and back to spot x1 lap
2 sets with a 15-30 second rest
Cool Down
Straddle reach for center x30+ seconds
Feet together reach for your toes x30+ seconds
Single arm wrist stretch x30+ seconds each side
Single arm reverse wrist stretch x30+ seconds each side
Single leg quad stretch x30+ seconds each side