Calisthenics workout challenging your strength, endurance, balance and co-ordination through unilateral exercises!

We begin on the mat for some abs and core specific then onto a full variety of upper, lower & full body movements performing each exercise each side!

For this calisthenics workout, you will need a chair for Bulgarian lunges, a wall for wall sits, a yoga block/thick book and your mat!

The timer will be on for 50 seconds per exercise, with 10 seconds rest on between!

OPPOSITE HAND TO FOOT HOVER HOLD
SWITCH

HOVER SAME LEG LOWER
SWITCH

RAINBOW CRUNCH (clockwise)
RAINBOW CRUNCH (anti-clockwise)

SINGLE SIDE TOE REACH
SWITCH

OPPOSITE HAND REACH V SIT
SWITCH
QUAD FOCUS BULGARIAN LUNGE
SWITCH

FORWARD LEAN BULGARIAN LUNGE
SWITCH

UNEVEN PUSH UP TO PUSH UP
SWITCH SIDE

STRAIGHT ARM HOVER TO SIDE PLANK
SWITCH

ELEVATED KNEEL TO SQUAT
LUNGE HOLD (same side)

ELEVATED KNEEL TO SQUAT (switch)
LUNGE HOLD (same side)

SINGLE LEG DOG TO KICK THRU
SWITCH

SIDE PLANK TO PUSH UP
SWITCH

PLANK TO 90° TOE TAP
SWITCH

ELEVATED CURTSEY TO LUNGE
SWITCH
QUAD EXTENSION WALL SIT HOLD
SWITCH

STAGGERED PUSH UP
SWITCH

ELEVATED STAGGERED SQUAT TO LUNGE
SWITCH

DEADSTOP LUNGE TO HAMSTRING CURL
SWITCH

ONE ARM PLANK LADDER
SWITCH

ONE ARM COBRA PUSH UP
SWITCH

FINISHER:

WALL SIT MARCH
PLANK LADDER (switch arm every rep)

I don’t doubt you will push yourself in this workout and make even those most simplest of movements demanding by performing every single rep to the best of your ability!

You can do it!!!

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Always ensure you warm up before any workout, here is my dedicated HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

Here’s today’s optional add-on: https://youtu.be/SyhUwhh2t-w

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases