Скачать или смотреть 20 Min Full Body Calisthenics Workout at Home | No Repeat

This is a challenging bodyweight strength session designed to build total body control, stability, and endurance — without repeating a single exercise.

This is a 20-minute full body calisthenics workout using pure bodyweight training principles. It is NOT a complete beginner session. If you're looking for an easier starting point, check my Calisthenics Playlist (linked in the intro) where I guide you through beginner-friendly progressions.

We train strength, core control, shoulder stability, and lower body power — all in a no repeat format to keep things mentally engaging and physically demanding.

🔥 Workout Structure

Warm Up – 4 Minutes (30 sec work, no rest)
Please don’t skip this part.
Warming up is crucial to:

Prevent injuries

Improve mobility

Activate muscles properly

Enhance performance

Support faster recovery

After the warm up, we go straight into the main workout.

Main Workout – 20 Minutes (45 sec work | 15 sec rest)
No repeated exercises. Full body strength focus.

Cool Down & Stretch – Included at the End

🏠 Equipment Needed

Exercise mat

Chair, bench, or sofa (for assisted and elevated exercises)

That’s it. Simple home setup.

🧠 Workout Breakdown

00:00 Intro

00:57 Warm Up

5:07 Bear to Tricep Extension

6:07 Bear Walk

7:07 Push Up Knee Tap

8:07 Kick Through Toe Tap

9:07 Pike Mountain

10:07 Walk Out

11:07 Low Cossacks

12:07 Alternating Single Leg Compression

13:07 Pike Compression

14:07 Assisted L-Sit Press

15:07 Reverse Nordics

16:07 Dolphin Plank

17:07 Low Plank Knee Taps

18:07 Hollow Hold Leg Raise to Tuck Crunch

19:07 Feet Elevated Mountain Climbers

20:07 Feet Elevated Shoulder Taps

21:07 Feet Elevated Side Plank (L/R)

23:07 Bulgarian Lunges (L/R)

25:07 Cool Down

Expect:

Upper body pushing strength

Core compression work

Hip mobility

Single leg stability

Shoulder endurance

Serious core burn

Choose quality over speed. Control your reps.
Calisthenics is about mastering your bodyweight — not rushing through movements.

If you enjoy structured no repeat workouts at home, make sure to subscribe and train with me every Tuesday and Friday 💪

#calisthenics #calisthenicsworkout #fullbodyworkout #homeworkout #bodyweighttraining #norepeatworkout #strengthtraining #coreworkout #athomefitness #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

☕️ 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.