Скачать или смотреть 30 Min Beginner Calisthenics Workout | Full Body, No Repeat

This beginner-friendly full body calisthenics session is designed to help you build strength, control and confidence using only your bodyweight. The workout follows a no repeat format and focuses on simple but effective movements that train your entire body while staying accessible and scalable.

We start with a 4-minute warm-up to prepare your joints and muscles, then move straight into a 30-minute full body workout. You’ll work through a mix of foundational calisthenics exercises that target the legs, glutes, core, chest, shoulders, back and arms. Some movements may feel easier, others more challenging — that’s completely normal.

This is your workout. Go at your own pace, pause whenever you need, and modify or skip exercises if necessary. Consistency matters more than perfection, and even small efforts add up over time.

⏱️ Workout Overview

Total time: 34 minutes

Warm-up: 4 minutes (continuous, no rest)

Workout timer: 45 sec work | 15 sec rest

Format: Full body • Bodyweight • No repeat

Level: Beginner-friendly

🧰 Equipment Needed

Exercise mat

Wall (for one exercise)

Bench, chair or sofa (for assisted movements)

🏋️‍♀️ Workout Breakdown

00:00 Intro
00:49 Warm Up
4:59 Knee push ups
5:59 Bear knee taps
6:59 Single leg raises
7:59 Squat
8:59 Low cossacks
9:59 Plank side taps
10:59 Hollow body to knee tuck
11:59 Back and head taps
12:59 Wall sit leg lifts
13:59 Step up glute kickback L/R
15:59 Split squat L/R
17:59 Reverse nordics
18:59 Incline push up
19:59 Bench dips
20:59 Reverse plank hold
21:59 Table top march
22:59 Narrow base squat
23:59 Wide base squat
24:59 Low plank thread the needle L/R
26:59 Squat to kneeling
27:59 L-sit pump
28:59 Frog stand taps
29:59 Plank to pike walk
30:59 Plank spiders
31:59 Straight leg sit up
32:59 Reverse crunch
33:59 Cool Down

🔖 Hashtags

#calisthenics #beginnercalisthenics #bodyweightworkout #fullbodyworkout
#homeworkout #norepeatworkout #calisthenicsathome #fitnessathome
#strengthtraining #workoutathome #luciebraunschweig

🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

🛒 My Home Workout Equipment:
Dumbbells
https://amzn.to/4bFQsWu

Parallettes
https://amzn.to/460FaIF

Kettlebell
https://amzn.to/4rF4rR1

Mini Band
https://amzn.to/4riQXL1

Pull Up Tower
https://amzn.to/4trsfJR

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♡ Instagram: @luciebraunschweig

⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.