20 Min BEGINNER CALISTHENICS WORKOUT at Home | No Equipment
Summary
TLDRJoin this 20-minute beginner calisthenics workout that requires no equipment and can be done at home. The session starts with a 40-second warm-up of four exercises, followed by five main exercises with a 40 seconds on, 20 seconds off interval for three rounds. Exercises include single-leg Romanian deadlifts, negative push-ups, and half-hollow holds to strengthen and stretch. The workout also introduces progressions towards advanced moves like the pistol squat, aiming for quality reps over quantity.
Takeaways
- 🏋️♀️ The workout is a 20-minute beginner calisthenics session that can be done at home without any equipment.
- 🔄 The warmup consists of four exercises, each performed for 40 seconds, focusing on body weight movements.
- 🦿 The first exercise involves single-leg alternating Romanian deadlifts, emphasizing proper leg and back alignment.
- 🤲 Wrist circles are included in the warmup to prepare for the press-up position used in calisthenics.
- 🧘♂️ The Kang Squat combines elements of a squat and a good morning stretch, targeting the hamstrings and back.
- 🕊️ Angel wing exercises are performed to open up the shoulders and improve shoulder mobility.
- 🦵 The main workout features five exercises with 40 seconds of work followed by 20 seconds of rest, repeated for three rounds.
- 🤸♂️ The narrow stance split squat is highlighted as a precursor to more advanced exercises like the pistol squat.
- 📉 Negative push-ups are included, focusing on the lowering phase of the movement for increased strength.
- 🚶♂️ Single-leg seated toe touches and CAC lunges are part of the workout to improve balance and leg strength.
- 🌪 A half hollow hold targets the core, emphasizing maintaining a flat lower back without arching.
Q & A
What is the duration of the beginner calisthenics workout described in the script?
-The workout is 20 minutes long.
What type of equipment is needed for this workout?
-No equipment is needed; it's a bodyweight workout that can be done at home.
How many exercises are included in the warmup phase of the workout?
-There are four exercises in the warmup phase.
What is the first exercise mentioned in the warmup phase?
-The first exercise is single-leg alternating Romanian deadlifts.
What is the purpose of circling the wrists during the warmup?
-Circling the wrists warms them up, which is important for calisthenics, especially when in a push-up position.
What does the acronym 'KANG' stand for in the context of the workout?
-KANG stands for a type of squat exercise that is a mix of a squat and a good morning.
What is the main part of the workout structured like?
-The main part consists of five exercises with 40 seconds of work followed by 20 seconds of rest, repeated for three rounds.
What is the purpose of the 'half hollow hold' exercise in the workout?
-The half hollow hold targets the core and helps prevent the lower back from arching by maintaining a flat position.
What is the progression goal for the 'narrow stance split squats' mentioned in the script?
-The progression goal is to build single-leg strength and ankle mobility, preparing for a more advanced exercise called a pistol squat.
What is the recommended approach for the 'negative push-up' exercise?
-The focus should be on a slow, controlled lowering phase of the push-up, resetting position off the knees before starting the next rep.
What does the script suggest for those looking to level up their training?
-The script suggests trying the 'Calisthenics Evolution Plan' available as an eBook or included in the TBT Studio members area for significant strength development.
Outlines
🏋️♂️ Beginner Home Calisthenics Workout Introduction
This paragraph introduces a 20-minute beginner calisthenics workout that can be done at home without any equipment. It includes a warmup with four exercises, each lasting 40 seconds for one round. The exercises are single-leg alternating Romanian deadlifts, wrist circles, Kang squats, and angel wing stretches. The focus is on proper form and gradual progression to more advanced exercises like pistol squats.
🧘♀️ Core Strength and Flexibility Exercises
The second paragraph details exercises targeting core strength and flexibility. It includes seated leg lifts to compress the center space, CAC lunges for leg and hip mobility, and a half hollow hold to strengthen the core and maintain lower back stability. The paragraph emphasizes maintaining proper form and posture throughout the exercises to prevent injury and maximize effectiveness.
🔁 Calisthenics Evolution Plan and Workout Progression
This paragraph discusses the Calisthenics Evolution plan, an eBook offering four progressive calisthenics workouts suitable for all abilities. It includes beginner, intermediate, and advanced options with video demonstrations. The plan aims to enhance strength development and includes exercises like negative push-ups and single-leg compressions to improve balance and core strength.
🎉 Completing the Calisthenics Workout with Cool Down
The final paragraph wraps up the workout session with instructions for a cool down and stretch. It encourages viewers to try another calisthenics workout if they wish to continue exercising. The paragraph also mentions the availability of a cool down video and provides a link for those interested in further calisthenics training.
Mindmap
Keywords
💡Calisthenics
💡Warmup
💡Romanian Deadlift
💡Wrist Circles
💡KANG Squat
💡Angel Wing
💡Split Squat
💡Negative Press Up
💡Seated Leg Lift
💡CAC Lunges
💡Half Hollow Hold
Highlights
20-minute beginner calisthenics workout that can be done at home with no equipment.
Brief body weight warmup consisting of four exercises, 40 seconds each for one round.
Single-leg alternating Romanian deadlifts for hamstring stretch and hip mobility.
Wrist circle exercise to warm up wrists for calisthenics movements.
KANG Squat, a mix of squat and good morning, for hamstring and back stretch.
Angel wing exercise to open up the chest and shoulders.
Five exercises for the main workout with 40 seconds on, 20 seconds off for three rounds.
Narrow stance split squat for single leg strength and ankle mobility.
Negative press-up for controlled lowering phase of the movement.
Seated leg lift with fingertips forward for core and leg strength.
CAC lunges for deep lunges with proper knee alignment.
Half hollow hold for core strength and lower back stability.
Progression towards pistol squat with single leg strength and balance.
Engaging glutes and core during negative push-ups for upper body strength.
Alternating single leg compressions for core and leg strength.
CAC lunges with a focus on range of motion and knee alignment.
Half hollow hold with leg switch for advanced core stability.
Calisthenics Evolution plan for significant strength development with progressions.
Cool down and stretch recommendation post-workout.
Additional calisthenics workout options provided for continued training.
Transcripts
today I'm going to take you through a 20
minute beginner cisic workout that you
can do at home with me as a follow along
with no equipment we're going to kick
off the workout with a brief body weight
warmup consisting of four exercises 40
seconds each for one round the first
exercise we're going to do some single
leg alternating Romanian deadlifts so
you're going to hinge on one
leg and then we're going to go to the
other side so we're going to keep
alternating legs
for 40 seconds keep the back toe
pointing down towards the mat and
that'll stop you from twisting your hips
you can unlock the supporting leg at the
knee
slightly but make sure that you're not
bending it too much we do want to try
and get a nice hamstring stretch on
these don't worry if you're wobbling
around that's perfectly normal
okay we're going to circle the wrists
we're going to do 20 seconds one way and
then 20 seconds back the other way
warming up the wrists is really
important for calisthenics cuz we'll be
spending some of the time in a press up
type
position and change
direction next we're going to be doing
something called a Kang squat k a n g
Squat and it's going to be a mix of a
squat and a good
morning so if you start you're going to
hinge at the
hip then you're going to sink down into
a squat you're going to rise the hips
scoot the glutes through so hinge get
that hamstring stretch then you're going
to bend the knees drop the hips rise the
chest you're going to do the the
opposite rise the
hips scoop through going to speed that
up a
little okay next hands behind your back
pull the should the elbows together
angel wing to the top angel wing back
round behind your back relax the elbows
forwards pull the elbows together nice
big angel wing
overhead going back
around behind the back and relax so pull
the elbows back pinching the shoulder
blades nice big opening
out coming
around let's do one
more
all right we're going to go into the
main part of the workout now going to do
five exercises 40 seconds on 20 seconds
off for three rounds starting with a
narrow stance split squat so you're
going to start with your left foot
forwards and your right foot just behind
it maybe 3 or 4 in and you want your toe
to be in contact with the floor on the
back foot and then we want your heel and
front of your foot in contact on the
front left foot we're going to treat it
like a single leg squat for this front
leg we're going to do a little bit back
leg assistance going to do 20 seconds
with our feet this way around and then
we'll switch straight away to the other
way so squatting
down and then back
up going as low as you can trying to
shift as much as your weight onto that
front leg as you
can
and switching into the other
side great job okay we're going to come
into a press up position next we're
going to do a negative press up so we're
going to be in a full push-up position
and we're going to do a full push-up on
the way down but then we're just going
to reset our position off our knees so
you're going to try and maintain that
full press up shape as we lower with
control and then when you get to the
bottom you can just drop the knees reset
your position and start the rep again so
we're just doing slow
controlled lowering phase of the
rep reset off the knees and
repeat always finish your
rep okay next you to come into a seated
position want you to point your toes
crawl your fingertips forwards but post
your upright going to lift one leg at a
time compressing that Center
space so I'm trying to sit relatively
upright so keeping some length to my
spine whilst also reaching forwards with
my hands as you lift one leg off try not
to rock backwards so your torso should
be staying still and you're just closing
the distance between your quads and your
chest keeping your legs as straight as
[Music]
possible great job okay onto your feet
now do some CAC plunges so I'm going to
take
a nice wide stance I'm going to go
alternating side to side lunges coming
on to the heel of the straight
leg so squatting
down back to the
top alternating
sides try and keep this bent knee pushed
out don't let the bent leg collapse in
towards the
center only go as low as you're
comfortable with trying to keep the ball
of the foot and the heel down on the
bent leg and keeping the straight leg
locked
[Music]
out great job okay let's hit the core
with a half hollow
hold
so if you're L on your
back if we start this off by hugging
your knees to your
chest okay I want you to drop one leg
down then I want you to bring your arms
overhead and we're going to hold this
position without letting any Arch appear
in our lower back if you're struggling
with that just lift the leg a bit higher
lift the hands a little bit higher if
you're finding it easy to stop your back
arching just bring your legs down a
little
lower so we'll do the other leg the next
time but it doesn't really matter which
way around your legs after that so we
got a short break
that's round one of three done these
narrow stance split squats a little
confusing but by the third time you'll
get it and this is a nice progression of
single leg strength helping you move
onto what we call a pistol squat which
is a more advanced exercise so we're
really looking for like Low Reps but
quality reps if you start with your left
foot
forwards right foot slightly behind all
your weight's going to be on that that
front left leg arms out for counter
balance get as low as you can letting
the knee of that left leg come
forwards over your
toe make sure it's not collapsing in to
the center
either quick switch straightens to the
other
side
again trying to stretch that ankle
out let that Shin come
forwards great job okay we're into those
negative
push-ups keep your glutes engaged belly
button drawn
in I want you to bring your
elbows down towards your hips slightly
as you
lower so you shouldn't be flaring them
out to the side from a bird's eye view
down from your torso up and down to your
elbows it should be making an arrow
shape not a t-shape
[Music]
we're going to go for those
alternating single leg
compressions so I'm going to posture
upright crawl the fingertips as far
forward a as I can without excessively
rounding my upper
back I'm going to go for
alternating single leg lifts keeping the
leg straight every now and again just
reminding myself to keep some length to
my spine but doing the best to compress
that Center space as hard as
possible
right jump okay next going do some CAC
lunges you'll probably get more flexible
throughout the rounds on
these
onto the mat and do that half hollow
hold if you can
remember which knee you holding on to
for the last one you could send the
other leg down this
time if you're still struggling with
this and your lower back is arching I
recommend taking your
hands reaching past your pockets it'll
make it a little bit easier and then if
you're still arching your back
just bring it into the most basic where
you've got both knees in towards your
chest your lower back should be on the
floor if you're looking to level up your
training and experience significant
strength development try my cisic
Evolution plan available as a one-off
eBook and also included in the TBT
Studio members area via the workout plan
section the plan includes four
meticulously crafted reps and set style
cisic workouts for optimal strength
development each exercise includes
beginner intermediate and advanced
options with video demos making it
suitable for all abilities and giving
you progressions to work up through
check it out via the link in this
video's description after your workout
going to allow my knee to come forwards
over the toe arms out for a bit of
counterbalance
we're building some single leg strength
here and Ankle Mobility getting you
ready for a pistol squat progression in
another
video quick
switch
we're going for those negative press
UPS remember we're looking to not let
the elbows flare up
high in the shoulders want to be
bringing the elbows down towards your
hips
[Music]
on to those single leg alternating
[Music]
compressions
[Music]
[Music]
great job onto the
feet standing in a fairly wide stance
but leaving some room for movement going
to go for these
cacs this should be your best range of
motion this
round so let's try and push it a little
deeper
on to the final set of the workout now
go for that half hollow
[Music]
hold
we'll switch legs at the 202 Mark we try
and keep that lower back compress nice
and flat to the floor with no Arch
appearing brace those
abs and switch legs
[Music]
around
and that's it workout complete thanks so
much for joining me if you want to do a
quick cool down stretch I'll link one
here if you want to keep working out
here's another calisthenics workout you
can try right here see you again soon
for another
one
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