20 Min CALISTHENICS Workout with Beginner Variations | Follow Along

Try this 20 minute follow along Calisthenics workout that you can do at home with no equipment. I have included scalable exercise options to suit different ability levels.

What is Calisthenics? Calisthenics is bodyweight training using gymnastic movements to develop strength, flexibility, balance and master control over your body.

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WARM UP
5 Inch Worm
3/side Spider-Man Lunges
5/side Frog Squat Rocks
5/side Squat to Knee Drops
15r Tibialis Raises
Wrist Raises 15r
Wrist Circles 10/way

WORKOUT
2 sets
A1. 1 Down 2 Up Pistols 5/leg
A2. Pike Push-up 5r (Scaled Option: Negatives)

2 sets
B1. Reverse Nordics 5r
B2. Hollow Hold 30sec

2 sets
C1. Knee Tuck Push-Ups 5/side (Scaled Option: Kneeling)
C2. Hip Circles 10/way/leg

2 Sets
D1. Reverse Plank March 5/side (Scaled: Tabletop)
D2. Candle Raises 10r

STRETCH 30SEC EACH
-1/2 Kneeling Quad/Hip Flexor
-Hamstring & External Hip Rot

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