Скачать или смотреть 20 Min Calisthenics Full Body Workout 💪 Beginner Friendly Options

Ready to challenge your strength and control? This calisthenics full body workout will target every muscle using only your bodyweight — no equipment needed! Perfect for home training and suitable for all fitness levels, with beginner-friendly options included throughout.

We’ll go through 20 unique exercises designed to build strength, mobility, and endurance — helping you move better, feel stronger, and improve your calisthenics foundation. 💪

My warm-up routine for this workout is linked in the intro — I strongly recommend doing it before starting!

🧘‍♀️ Workout Details

Total Time: 20 Minutes

Intensity: Intermediate (with Beginner Modifications)

Equipment: Mat + optional chair, bench, or sofa for elevated exercises

Timer: 40 sec work | 20 sec rest

Format: 20 exercises | No repeat | Cool down included

💥 Workout Breakdown

00:00 Intro

00:46 Diver Push Ups

1:36 Low Cossacks

2:36 Reverse Nordics

3:36 Squat to Handstand Push

4:36 Crouch to Push Up

5:36 L Sit Pump to Reverse Plank March

6:36 Squat Heel Sit Rotation

7:36 Bear to Wide Plank Walk

8:36 Bulgarian Lunge L/R

10:36 Plank to Pike Walk

11:36 Declined Push Up

12:36 Glute Bridge Behind Reach

13:36 Deadstop Tricep Push Up

14:36 Star Plank to Crunch L/R

16:36 Kick Through Toe Touch + Down Dog Alt Leg Lift

17:36 Full Sit Up Alt Toe Touch

18:36 Low Plank Hold + Alt Arm Half Circles

19:36 Tricep Extension Walking Plank Jack

20:36 Cool Down

Every exercise includes a beginner modification shown during the 20-sec break — so you can train safely and effectively at your level.

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🔥 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

☕️ Support my channel :
https://buymeacoffee.com/luciebraunsc...

Music: www.epidemicsound.com

♡ SUBSCRIBE: @LBhomeworkout
♡ 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.