20 Min BEGINNER CALISTHENICS WORKOUT at Home | No Equipment

Summary

Join 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

00:00

🏋️‍♂️ 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.

05:22

🧘‍♀️ 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.

10:25

🔁 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.

15:28

🎉 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.

Keywords

💡Calisthenics

Calisthenics refers to a form of exercise that typically involves body weight movements, with the aim of improving strength, flexibility, and endurance. In the context of the video, calisthenics is the main theme, as the workout is designed to be performed at home without any equipment, focusing on body weight exercises to achieve fitness goals.

💡Warmup

A warmup is an initial phase of exercise that prepares the body for more intense activity. In the video, the warmup consists of four exercises, each performed for 40 seconds, to gradually increase the heart rate and loosen up the muscles, setting the stage for the main workout.

💡Romanian Deadlift

The Romanian deadlift is a strength exercise that primarily targets the hamstrings and glutes. In the script, it's modified to a single-leg version, alternating legs for 40 seconds, to provide a balance challenge and stretch the hamstrings, which is essential for the calisthenics movements that follow.

💡Wrist Circles

Wrist circles are a simple warmup movement used to increase blood flow and flexibility in the wrists. The script mentions performing wrist circles for 20 seconds in each direction, which is important for calisthenics as many exercises, like push-ups, require stable and warmed-up wrists.

💡KANG Squat

The KANG Squat is a compound movement combining elements of a squat and a good morning exercise. As described in the script, it involves hinging at the hips and then sinking into a squat, which is a unique exercise in the workout that aims to engage the hamstrings and lower back in a different way.

💡Angel Wing

The angel wing is an upper body exercise that stretches and strengthens the shoulder muscles. In the video, it's performed with the hands behind the back, pulling the elbows together and opening them overhead, which helps to improve shoulder mobility and posture.

💡Split Squat

A split squat is a lunge variation where one foot is significantly ahead of the other, providing an intense single-leg workout. The script describes a narrow stance split squat, emphasizing the front leg's strength and stability, which is crucial for developing balance and leg strength.

💡Negative Press Up

A negative press up focuses on the lowering phase of a push-up, emphasizing controlled movement and muscle engagement. The script instructs to perform a full push-up on the way down and then reset on the knees, which helps to build strength in the upper body by focusing on the eccentric phase of the movement.

💡Seated Leg Lift

Seated leg lifts are an exercise that targets the core and hip flexors. In the script, the exercise involves sitting upright and lifting one leg at a time, compressing the center space, which helps to strengthen the core and improve posture.

💡CAC Lunges

CAC lunges, likely referring to 'Controlled Alternating巨蟹座 Lunges', are a type of lunge that emphasizes control and range of motion. The script describes performing them with a wide stance and alternating sides, which is a dynamic exercise to improve leg strength and flexibility.

💡Half Hollow Hold

The half hollow hold is an isometric exercise that strengthens the core and lower back. The script details this exercise as part of the core workout, where one leg is dropped while maintaining a flat lower back, which is essential for preventing back拱ing and building core stability.

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