Скачать или смотреть 30 Min Advanced CALISTHENICS Full Body Workout at Home | Bodyweight

Push your strength with this 30 minute advanced calisthenics full body workout at home using only your own bodyweight. A challenging routine designed to build control, stability, and the foundational strength needed for skills like L-sits, planche progressions, crow pose, frog stand, and handstands.

We begin with a 5-minute warm up (10 exercises, 30 sec each, no rest) to activate shoulders, core, hips, and legs. Then we go straight into a 25-minute strength-focused calisthenics workout using a 40/20 timer. This routine mixes static holds, dynamic strength, mobility, and balance work — perfect for intermediate and advanced movers.
All you need is a mat, a chair/sofa/bench, and two yoga blocks (or two thick books).
A complete cool down + stretch is included.

This routine is not suitable for absolute beginners. If you're new to calisthenics, check out my Calisthenics Playlist where you'll find easier workouts and variations to help you safely build up.
Always take this at your own pace and rest whenever needed — your form and safety come first. 💛

WORKOUT BREAKDOWN

00:00 Intro
1:07 Warm Up
6:17 Pike forward fold
7:18 Pike compression fold
8:18 Leg lifts
9:18 Scapular push up
10:18 Elevated push ups
11:18 Pike walk
12:18 Pike hold
13:18 Side plank bend extend L/R
15:18 Reverse plank leg lifts
16:18 Bulgarian lunges L/R
18:18 Hawaiian squat L/R
20:18 Supine plank hold
21:18 Tricep push up hold
22:18 Plank ladder
23:18 Hollow star to tuck
24:18 Hollow hold
25:18 Plank walk
26:18 Tricep extension
27:18 Tricep dips
28:18 Plank two point taps
29:18 Straight leg reverse crunch
30:18 Candlestick
31:18 Cool Down

OVERVIEW

💪 Intensity: Intermediate | Advanced
⏱️ Timer: Warm up 30|0 – Workout 40|20
🏡 Equipment: Mat, chair/sofa/bench, 2 yoga blocks or thick books
🔁 Format: No repeat
🧘 Cool Down: Included

HASHTAGS

#calisthenicsworkout #homeworkout #bodyweighttraining #fullbodyworkout #calisthenicsathome #advancedcalisthenics #strengthtraining #luciebraunschweig #workoutathome

🔥 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.