 Welcome back to the school of calisthenics. Today is a good day, the sun's shining, line is back and we've got a great workout planned. Tell me what's going on. We're going to take you through some calisthenics conditioning. So there's no doubt that calisthenics can get you super human strong but we can also use it to get fit and conditioned as well. So we're going to take you through five exercises that you can put into a circuit. It's going to get your heart rate up, burn some calories and just all-round good conditioning. So our first exercise is the ring row. We're going to take the rings, walk ourselves back, have a nice straight line from our shoulders all the way down to our ankles. We're going to draw those shoulder blades back, tuck those ribs under and squeeze those glutes. Now Tim is going to pull the rings to his chest and lower back down. If it's too hard you can walk your feet back. If it's too easy then you can walk your feet forward. Good as Tim goes up he's thinking about squeezing these shoulder blades together at the back and lowering down. Good. So once we've completed the body weight row we're going to go straight into push-ups. There's no rest in between so Lana's going to get hands on the ground, shoulder width apart. We're going to make sure this shoulder sits into the socket so we're not looking to arch to back into a big stegosaurus-type position. Shoulder sits in and then she's going to lock in midsection, glutes are working hard and then she lowers herself into push-up, elbows facing behind the body and she drives back out. We're going to go for a set of 10. If it gets difficult you can always just drop knees to the floor to help a little bit shorten the lever and make sure we can still get the volume done but work hard nice and controlled even though it's a conditioning workout just take it steady to focus on quality. There's going to be enough work to come to get the heart rate going. So with push pull and lower body taking care of we work to all of those let's start integrating them together and doing something which is going to elevate the heart rate a little bit more and it's a trusty burpee and this is our take on how you can put this movement together. So Lana's going to go from a standing position. She's going to go hands on to the ground. She's a squat jump back into a push-up position. You've got two options here. You can kind of just lower yourself onto the ground. We want chest to hit the floor and then she can pop back up, feet come back to the hands, she's up and then she jumps out into position. If you're going to step the upper level to put an extra bit of push work in the can do, same movement to start off with but now she drops the push-up in so she lowers the floor under control, she pushes back out under control, a bit more strength orientated and then she's back to her feet and she's jumping and that is the burpee. Put some of those together and we've got one more to go to finish the circuit. So we've done the push, the press and now we're on to loading the lower body. We're going to do the pillar lunge next. We're going to work one side first and then change sides. So starting with the left leg, we're going to lunge forward. We're going to keep that knee above that ankle, touch the back knee is going to kiss the ground. You're going to drive back up into a reverse lunge and then come up to stand. That is one rep. So you're going to lunge forward using alternate arms. Good and keeping our chest up nice and tall. And bringing it back to the center that's one rep. So as Tim lunges forward he's using the opposite arm and changes arms as he reverses. As he steps forward he's keeping his chest up nice and tall. So we're going to do 10 reps on one side and then we're going to change and do 10 reps on the other. So to finish it off we're going to go for a run. We want to keep this around 20 to 30 seconds in time. But if you can pick a distance, let's keep it around 100 meters. If you haven't got that far, let's do shuttles instead. All right, Arisha, let's go. It was me right for taking on an Olympic athlete. I thought it should be quite slow being a kayaking but she's got some different wheels. That burns. Anyway, that's the workout guys. Five exercises back to back. We've got the push, the pull, the legs, the burpees to bring it all together and the sprint to put some some extra metabolic work in, empty the tank entirely. Right, let's see if you can get three to four rounds of the circuit. Keep rest to a minimum and then have 60 seconds rest between each round. There's a total body workout in there guys. It's calisthenics conditioning. You can get your heart rate going, build some strength at the same time. So I hope you enjoy it. Until next time. Class dismissed.