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.