Скачать или смотреть Start Calisthenics From Here | 15 Min Full Body Beginner Workout

Welcome to your very first calisthenics workout! This beginner-friendly 15-minute full body session is designed to help you build strength, mobility, and coordination — all with zero equipment.

✅ 30 seconds work / 10 seconds rest
✅ No repeats
✅ No equipment needed
✅ Perfect for absolute beginners

🎥 Just press play and follow along!

🏋️‍♀️ Workout Breakdown
00:00 Intro
00:15 Air Squats
00:45 Bird Dog
1:25 Low Plank Hold
2:05 Reverse Lunge
2:45 Staggered Squat (L)
3:25 Staggered Squat (R)
4:05 Cobra Push-Up
4:45 Plank to X Toe Touch
5:25 Swimmers
6:05 Kneeling Squat
6:47 Glute Bridge
7:27 Table Tops
8:07 Reverse March
8:49 Alternating Seated Leg Lifts
9:29 Knee Push-Ups
10:09 Plank to Crouch
10:49 Single Leg Hip Hinge (L)
11:29 Single Leg Hip Hinge (R)
12:09 Lateral Lunge
12:50 Tricep Dips
13:30 Superman
14:10 Leg Raise
14:50 Hollow to Tuck

🔥 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...  

💬 Let me know in the comments: Was this your first calisthenics workout ever? I’d love to cheer you on!

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🛒 My Home Workout Equipment:
https://www.amazon.com/hz/wishlist/ls...

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⚠️ 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.