5-Day Sabre Calisthenics Program

Level: Intermediate
Frequency: 5 Days Per Week
Focus: Explosive Power • Footwork Speed • Core Stability • Shoulder Endurance

Day 1 – Lower Body Power

Jump Squats – 4×8
Short Demo Clip

Split Squat Jumps – 3×8 each leg
Short Demo Clip

Wall Sit – 3×45 sec
Short Demo Clip

Calf Raises – 3×20
Short Demo Clip

Plank – 3×45 sec
Short Demo Clip

Side Plank – 3×30 sec each side
Short Demo Clip

Push-Ups – 4×12
Short Demo Clip

Scapular Push-Ups – 3×15
Short Demo Clip

Advance–Retreat – 6×20 sec
Footwork Demo Clip

Lateral Bounds – 4×10
Short Demo Clip

Fast Step-In Lunges – 4×6 each side
Short Demo Clip

Mountain Climbers – 3×30 sec
Short Demo Clip

Jump Lunges – 4×8
Short Demo Clip

Russian Twists – 3×20
Short Demo Clip

Pike Push-Ups – 3×10
Short Demo Clip

Hollow Hold – 3×30 sec
Short Demo Clip

4 Rounds:
20 sec Jump Squats
20 sec Advance–Retreat
20 sec Push-Ups
Rest 60 sec

Lateral Shuffle – 4×20 sec
Short Demo Clip

Plank Shoulder Taps – 3×20 taps
Short Demo Clip

Warm-Up: 5 minutes light footwork + dynamic leg swings

Progression: Add 2 reps weekly OR add 1 extra circuit round after Week 3