# Urban Strength

Beginner Calisthenics workout program for weight loss.

## Workout A

Full body, once hit 100% on reps then wear a weighted vest and maintain 3-8 reps for strength

### Warm- Up

- 1 × 20-30 Lunge (Walking) - Barbell
- 1 × 20-30 Star Jumps
- 1 × 1-3min Shoulder Warm-up - Resistance Band
- 1 × 1-3min Chest Wall Stretch
- 1 × 1-3min Front And Side Leg Swings
- 1 × 30-60s Trunk Twists

### Skills Progression Work


### Circuit

- 1 × 10 Leg Raise (Hanging, Straight)
- 1 × 10 Burpee
- 1 × 10 Bench Dips
- 1 × 10 Leg Raise (Hanging, Straight)
- 1 × 10 Burpee
- 1 × 10 Bench Dips
- 1 × 10 Leg Raise (Hanging, Straight)
- 1 × 10 Burpee
- 1 × 10 Bench Dips
- 1 × 10 Leg Raise (Hanging, Straight)
- 1 × 10 Burpee
- 1 × 10 Bench Dips
- 1 × 10 Leg Raise (Hanging, Straight)
- 1 × 10 Burpee
- 1 × 10 Bench Dips
- 1 × 10 Leg Raise (Hanging, Straight)
- 1 × 10 Burpee
- 1 × 10 Bench Dips