---
title: 'Beginner At Home Calisthenics Workout - No Equipment, 20 Minutes, Full Body'
source: 'https://youtube.com/watch?v=TOXmdZ35CH0'
video_id: 'TOXmdZ35CH0'
date: 2026-07-01
duration_sec: 1332
---

# Beginner At Home Calisthenics Workout - No Equipment, 20 Minutes, Full Body

> Source: [Beginner At Home Calisthenics Workout - No Equipment, 20 Minutes, Full Body](https://youtube.com/watch?v=TOXmdZ35CH0)

## Summary

This video is a guided, 20-minute full-body calisthenics workout designed for beginners. It requires no equipment and includes a warm-up, three progressively harder rounds of six exercises each, and a cool-down. The instructor emphasizes proper form, core engagement, and offers modifications for each movement.

### Key Points

- **Warm-Up: Chest Lifts** [00:00] — Start on stomach, elbows under shoulders, peel chest up and down. Can increase difficulty by moving hands back an inch and pushing up.
- **Warm-Up: Plank to Downward Dog** [00:45] — From high plank, push hips back to ceiling into downward dog, then return to plank. Option to straighten legs or paddle heels.
- **Warm-Up: Glute Bridges** [01:26] — Feet hip-distance, scoop pelvis up, squeeze glutes, avoid letting bum touch floor. Can speed up or slow down.
- **Warm-Up: Side Lunges** [02:07] — Wide stance, toes pointed out, sit back into side lunges, keep chest high. Option to add a reach or support leg with hand.
- **Workout Structure** [03:22] — Three rounds, each with six exercises: 30 seconds work, 10 seconds rest. Progressively harder each round.
- **Round 1: Tricep Push-Ups** [03:39] — Hands in diamond shape, on knees, lower chest to diamond, push up. Keep core braced.
- **Round 1: Squats** [04:22] — Feet hip-distance, toes and knees slightly out, sit back, keep knees out, push through heels. Option to use chair for support.
- **Round 1: Side Planks** [05:03] — Modified side plank: elbow under shoulder, bottom knee on floor, foot on floor, lift hip toward ceiling. Hold 30 seconds each side.
- **Round 1: Back Extensions (Beginner)** [06:22] — Face down, hands at sides, pull chest up only to comfortable height, keep feet on ground.
- **Round 1: Quad Holds** [07:00] — Hands under shoulders, knees under hips, lift knees one inch off ground, maintain neutral spine, look a foot in front.
- **Round 2: Tricep Push-Ups (Incline Option)** [08:20] — Round 2: Tricep push-ups can be done on an incline (preferable) or on knees. Focus on long line body.
- **Round 2: Prisoner Squats** [09:23] — Prisoner squats: hands behind head, speed up if comfortable. Brace core as if for impact.
- **Round 2: Side Planks with Arm Raise** [09:59] — Modified side plank with hand reaching toward ceiling for added difficulty.
- **Round 2: Back Extensions (Squeeze Back)** [11:19] — Hands extend forward, pull elbows back into W shape, squeeze shoulder blades, peel chest off ground. Avoid touching ground.
- **Round 2: Quad Holds (Extended Arms)** [12:00] — Hands move a foot forward from normal position to increase difficulty. Maintain neutral spine, knees close to ground.
- **Round 3: Tricep Push-Ups (On Toes)** [13:13] — Attempt tricep push-ups on toes for full body weight. Option to revert to regular push-ups if too hard.
- **Round 3: Overhead Squats** [14:18] — Hands overhead in Y shape, break parallel with ground, push through heels. Increases mobility demand.
- **Round 3: Side Planks with Leg Lift** [14:55] — Side plank with arm and leg lifted. Option to tap leg down and up. Keep straight plane (imagine glass in front).
- **Round 3: Back Extensions with Feet Lift** [16:14] — Squeeze back with feet lifted off ground. Peel chest up, squeeze elbows back, feet come up.
- **Round 3: Quad Holds with Shoulder Taps** [16:56] — From quad hold, tap opposite shoulder with hand while minimizing movement. Requires strong core and control.
- **Cool-Down: Upward Dog and Child's Pose** [18:15] — Upward dog: push chest up, sink hips. Child's pose: sit back on heels, stretch arms forward. Side stretches in child's pose.
- **Cool-Down: Low Lunge and Hamstring Stretch** [20:18] — Low lunge: knee over ankle, sink into hip flexor stretch. Then sit back, straighten front leg, bend over for hamstring stretch.

## Transcript

all right let's get stuck into a warm up
it's just a super quick warm-up with
four exercises and we're actually going
to start down on the floor so the first
exercise you're going to come down onto
your stomach place your elbows beneath
your shoulders spread your fingers out
wide and place your hands flat on the
floor and then from here we're just
going to peel our chest up and push
and then come back down and gently place
your elbows back onto the floor now you
can do this exercise as fast or as slow
as you want to of course this is just
your warm up so it's an opportunity to
get your body and your mind ready for
the workout ahead
now we're here for 30 seconds so we've
got just over 10 seconds left if you
want to make this a little bit more
challenging just going to pull your
hands back about an inch and then push
up as well
all right that is our exercise done for
our next exercise we're going to work
from a plank into a downward facing dog
so you're going to go up into a
high plank position hands beneath your
shoulders and then you can keep your
legs bent you're just going to push your
hips back up towards the ceiling try to
really get a stretch out push them up
nice and high and then come forward into
that high plank position
and we're just going to keep moving
through this at our own speed
for another 15 seconds or so
if you want to you can start to
straighten out your legs you might even
want to paddle your heels if that feels
quite nice for you you can make this
movement your own
back into that high plank last one
beautiful all right
next exercise we're actually going to
roll over
and we're going to work just into some
basic glute bridges so feet are about
hip distance apart get those heels on
the ground you can put your elbows in to
support you and you want to scoop your
pelvis up towards the ceiling get a nice
squeeze here and then come back down try
to avoid letting your bum actually touch
the floor you just want to scoop up
and then back down
and you can just do again as fast or as
slow as you want
we've got another 10 seconds here
maybe make these a little bit faster now
make sure you're getting that nice
squeeze keep your heels pushing through
the floor
and that is you done we're moving on to
the last exercise of our warm so we're
going to come up onto our feet you're
going to take your feet out nice and
wide
toes pointing slightly to the edges of
the room and we're just going to do some
side to side
lunges so you're going to sit back keep
that chest nice and high
and we're just going to move from side
to side
if you want you can add a bit of a reach
warm up through the sides
you can always use your hand to support
your leg
nice work we've got 10 seconds left here
maybe start to go a little bit deeper
sit down a little bit further
we've got five seconds and we're moving
into our main workout nice job guys
last one
awesome work all right have a 30 second
rest and i will see you for round one
[Music]
[Music]
all right let's get stuck into some work
so we've got a workout that consists of
three rounds and each round is going to
have six different exercises which we're
going to do for 30 seconds and have a 10
second rest each round i'm gonna make
them progressively harder but you can
always stick to whatever level suits you
now the first exercise is going to be on
the floor and we're going to do push-ups
but instead of doing our regular
push-ups we're going to do some tricep
ones and focus on building up this
tricep muscle and to do that we're going
to have our hands in a diamond shape so
you're going to place your hands in that
shape on the floor and we're going to
come out nice and long staying on our
knees and the focus is to come down and
bring your chest towards that diamond
shape and then push back up you want to
keep your core nice and strong so you
want to brace your core as if someone's
going to come and punch you in the
stomach and keep it nice and strong
there
and then really focus on bringing that
chest down towards your hands rather
than your head and we're only here for
30 seconds we've only got about five
seconds left
this is your last one push up
beautiful now we're going to come
straight up onto our feet and we're
going to work into some lower body and
do some squats so feet are going to come
hip distance apart and we're going to
have our toes and knees pointing in the
same direction so slightly out to the
corners of the room you can put your
hands where you like them i like to have
them here in front of my chest i'm just
going to sit back you want to try and
keep your knees pushing out you don't
want them to collapse in and then push
back up if you find you struggle with
this then you might want to put a chair
or something behind you to sit on and
then push back up through your heels you
want to aim to keep your chest up nice
and high and just keep that core nice
and engaged and strong
nice work we've got five seconds left
and then we're going back down to the
floor again
awesome work right let's hit the floor
we're gonna work into some core work
with some side planks now i'm gonna do
modified side planks so don't panic
you're gonna have your elbow beneath
your shoulder you can come up keep this
bottom knee on the floor and you're
going to keep your foot on the floor as
well and this is all we're going to do
you can have your hand wherever you like
it if you want it on your hip or if you
want it down on the floor to help
support you it is completely up to you
what i want you to focus on is keeping
this hip lifted up towards the ceiling
we just want to keep that as high as
possible the whole time
we've got just under 10 seconds left it
goes super super quickly
by the way i best warn you if hugo comes
and joins us at some point i wouldn't be
surprised because he's in the room
all right you are done and we're going
to switch sides and just head straight
over to the other side we don't want to
neglect that and again keeping that
right knee on the floor coming up and
we're just going to support ourselves
with our foot on the floor as well and
we're here for another 30 seconds
don't forget keep that hip lifted nice
and high towards the ceiling that's what
we want to focus on want as much space
between our side here and the ground
keep it lifted nice and high
we're going to be rolling onto our
stomachs and doing some back work in a
second we've got five seconds here
three
two
one nice work all right let's roll onto
our stomachs
we're gonna start with the beginner
version of a back extension so
face down on the floor we're gonna have
our hands come to our side and from here
we're just gonna pull up
and then come back down here comes hugo
i thought he'd come at some point
hopefully he doesn't cause too much
habit so he's gonna pull up only to
where he's comfortable and then come
back down
keeping those feet on the ground only
got a few more seconds
nice work
let's do two more
and two good job
all right we're moving into our last
exercise each round goes super super
quickly and we're going to do some quad
holes so hands are going to come
directly below your shoulders knees
below your hips
curl your toes under and then from here
all we're going to simply do is keep a
nice neutral spine and lift our knees
off the ground for about
one inch not far at all and the idea is
we just want to maintain this we want to
maintain a nice neutral spine we don't
want your head to be cocked up like this
or crouching down just try to keep it
looking about a foot in front of you
keep that core nice and strong and try
not to let your knees come up or sink
down if you need to have a little rest
of course have a little rest but we've
only got three seconds left
two
and one
awesome work that is round one done easy
peasy go and have a one minute rest and
i will see you back here for round two
[Music]
[Music]
all right guys let's get stuck into
round two and we're starting with those
tricep push-ups so we're going to head
over to the floor and i just wanted to
give you a quick overview of the push-up
because obviously we're doing them on
our knees at the moment that's because i
wanted this to be a no-equipment workout
so we're going to just be using the
floor but you can actually do these on
an incline and that is probably going to
be the preferable way of doing it so
let's set ourselves up hands are going
to be in that diamond shape we're going
to come out nice and long and then focus
on bringing our chest down to our hands
if this is too difficult you can always
bring your knees in and just work like
this but if you are able to stay nice
and long keep a nice long line in your
body chest down to your hands and then
push back up don't forget keep that core
nice and strong
don't see it to breathe so breathe in on
the way down out on the way up nice and
strong three seconds left
two
and one and we're moving into our next
exercise so up on your feet we're going
to do our squats now last time we did
bodyweight squats if that's good for you
stay there otherwise you're going to
come with me i'm going to do some
prisoner squats so hands behind your
head we're going to start testing our
mobility a little bit here and we might
start to speed it up because we know
what the exercises are we know what's
coming so if you're comfortable too then
we're going to speed it up a little bit
otherwise just stay where you're at and
just progress in your own time
nice work we've got 10 seconds left here
keep that core nice and strong when i
talk about core
think about really bracing as if
someone's going to come and punch you in
your bracing for impact
last one
beautiful work all right we're heading
down to the floor into our side planks
we can stick with the modified version
and i am going to have a modified
version still but this time as a slight
slight more slightly more difficult way
of doing it we're going to bring our
hand up towards the ceiling so don't
forget hips coming up but also now our
hand is going to be coming up too so
we're just really pushing up
as much as possible
keep that core nice and strong don't
forget always brace your core create
that intra abdominal pressure that we
want in all of our exercises
don't let that hip droop down we've got
you've got five seconds left here and
then we're switching to the other side
beautiful work let's quickly switch
around
that knee stays on the ground
come up and up as well
and we are here for 30 seconds
you can use this as a bit of an
opportunity to rest a chance to breathe
and
just enjoy it
i can see hugo he's making his way over
here again
he is desperate to cause some trouble
all right we've got 15 seconds left
don't let that hip drop keep it up nice
and high
eight seconds then we're going to be
moving into our back extensions so we're
going to come in face down onto the
floor
nice work that's done
so rolling onto our stomachs last time
we were here
this time we're actually going to
squeeze back as we peel off the ground
are you ready so hands extend out in
front of you you're going to pull back
create a w shape really pull your elbows
together and then come back down try to
avoid touching the ground again stay up
peel that chest up squeeze back and then
back down
beautiful work
again it's only 30 seconds so it's not a
huge amount of time
we've got 10 seconds left
we can do a couple more here
let's do two more
last one really big squeeze peel up nice
and high
and done awesome
and we're moving into our last exercise
these rounds go so quickly we're doing
our quad holes so set yourself up hands
beneath your shoulders knees beneath
your hips this time hands are going to
come out about a foot in front and we're
going to stay here but i want you to try
and maintain that neutral spine so we're
just spreading
our center of gravity a little bit
bigger making that exercise just a
little bit harder
try not to let those knees come up you
want to keep them nice and low just
kissing the ground really really close
keep that core strong if you need to
have a rest have a quick rest but we've
got three seconds left
two
and one
awesome work all right guys go have a
sip of water i will see you back here
for our third and final round
[Music]
[Music]
[Music]
all right guys this is it you are
killing it we're in our third round
we're going to start with our push ups
i'm going to do mine well i'm going to
attempt to do mine on my toes now if
you've noticed that this variation feels
harder than regular push-ups you'd be
right it is a lot harder we're using a
bit of a small muscle or at least
putting a bit more emphasis on that
muscle and also
our center of gravity is a lot smaller
so we're going to set ourselves up
whether you are here whether you are out
stretched long or whether you're on your
toes with me we are going to do this
together we've only got 30 seconds so
set yourself up nice strong core we're
going to come down
and then push back up nice work
if you find
all of these too challenging you can
just go back to your regular push-ups so
hands come
slightly outside of your shoulders and
you're going to have your elbows no more
than 45 degrees from your body
it's completely up to you you're
training
make it your own that's the most
important thing with calisthenics just
have a bit of fun and do what you enjoy
as well it's always going to be
challenging your body in some way we are
done with those we're going to be up
onto our feet into our squats before we
did prisoner squats or you were here
with bodyweight squats we're now going
to take it up a little bit of a more
level and we're going to do some
advanced ones so you're going to have
your hands over your head we're going to
start bringing a bit of mobility in so
everything else is the same but you're
just going to have your hands up in a y
shape and you're going to try and keep
that chest up nice and high in terms of
how far you're coming down you want to
break parallel with the ground and then
push back up through those heels really
spread your weight through your feet and
come back to i'm
nice work we've got five seconds left
here
let's do at least one let's do one more
squeeze it in
awesome work we are now hitting the
floor to do a bit of core work going to
do those side planks now before we had
our hand up in the air if you're with me
we're going to be there but we're also
going to bring a leg up as well so
up onto our knee hand up and we're just
going to pull this up here
and keep it there for the 30 seconds if
you want to make it even harder you can
do some taps you're going to tap down
and come back up you want to try and
keep a nice straight plane here so
imagine you've got glass in front of you
and you have to stay there so you can't
come forward or come too far back we've
got seven seconds let's do a couple more
here
and then we're going to switch over to
the other side
always important not to forget the other
side when we're working with one side
flip around set yourself up elbow
underneath your shoulder hip comes up
nice and high
arm up if you're with me
and here
this still requires a lot of
coordination so if you find that you're
a bit wobbly or you're just not quite
here yet that is totally fine you can
support yourself a little bit have your
hand on the hip there's loads of
different options again it's just about
finding what works for you right now and
slowly and surely you will get to be
able to advance and progress them
all right we've only got seven seconds
here it goes super quick
and then we're moving into our back
extensions
two
and one nice work let's roll onto our
stomachs have a little breather
this time we're gonna do our squeeze
backs but we're also gonna lift our feet
off the ground so
set yourself up hands come out in front
of you as you pull back you're going to
squeeze your elbows back together and
your feet are going to come off the
ground too and then come forward
and back
every time you can try and make that
just a little bit bigger
peel the chest off the ground
and then back down nice work
if you're still where we were at the
beginning
you're here and i'm here with you
don't worry there's absolutely nothing
wrong with this
you're still going to get just as much
benefit
that's our rest we're actually moving
into our next exercise which is our quad
holes so we're going to set ourselves up
if you want to come with the most
advanced version we're going to come an
inch off the floor and what we're going
to try and do as stable as possible is
tap
our shoulder with the alternative hand
so i'm going to cross over
trying to minimize any side to side
movement so to do that you really need
to brace your core you really need to
think about tension
and control
try and make it nice and slow
otherwise you're here or you can come
into that extended version here when
you've got four seconds left let's do a
couple more
and you are done
nice work guys i don't know about you
i'm starting to get a little bit warm so
go grab yourself some water towel off
and i will see you back here for the
cooldown we are done
[Music]
[Music]
[Music]
all right awesome work today guys let's
do a super super quick cool down let's
start with our upward dog we did this at
the beginning to warm up so you're going
to come face down onto the floor
you can have your hands underneath or
your elbows underneath your shoulders
even hands flat on the floor and just
push yourself up
if this feels a little bit easy because
your body's
warmed up and ready to go you can put
your hands underneath your shoulders and
you're going to come up here
just think about looking straight ahead
sinking those hips down a little bit
it doesn't have to be too active this
can be quite a passive movement so just
sink into it and enjoy it if you really
want a little bit more you can come up
onto the tops of your feet
beautiful work a couple more seconds
here
and we're going to push back into
child's pose so knees are going to come
out slightly and we're going to sit back
into our hips and then sink our chest
down if you can get your chest down to
the floor great keep your arms stretched
out otherwise you can just stack your
hands here and place your head this is a
super relaxing one i practically watch
tv in this position
i don't know if you guys have noticed
but i bought a new microphone and it's
one of the ones i can wear so i can talk
and exercise at the same time and i'm
really hoping
that it's working okay i did test it
about five times
but hopefully you're not hearing every
single noise that's happening
because that could get quite annoying
it's going to take your hands over to
the left and just
sit a little bit more into your right
hip so you should feel a nice big
stretch
all the way down your lat on your right
side
take a nice deep breath
and breathe out
nice work and switch over to the right
side
sit back into your left hip
nice deep breath in
and out
all right sit up nice and slowly we're
going to bring our right leg forward
into a low lunge you want your knee to
be over your ankle i'm just going to
sink into that one you don't have to do
anything too crazy here we're just going
to
again be quite passive
just feel the stretch down the left hip
flexor so the front of your hip there
you should feel it
nice work
and from there you're just going to sit
back onto that left knee
and
bring your toes up on your right foot
i'm not very flexible with my hamstrings
at all so from here this is basically my
limit at the moment especially with my
back injury so you're going to bend over
that but try to keep your torso nice and
straight so that you'll feel that
stretch down the back of your leg and
just go to where it's comfortable
awesome work let's switch legs and bring
that left leg forward nice big stride
sink in
you can just lean on your knee here
that's absolutely fine
nice deep
breath and out
good job
and we're just going to sit back onto
that one bring those toes up towards the
ceiling and then just lean forward in a
nice straight back to wherever is
comfortable is this shocking this is
shocking right
my injury is definitely getting better
but it's still very very present which
is a little bit frustrating
and that is you done i hope that you
enjoyed this workout you guys absolutely
killed it don't forget to come back keep
progressing slowly through those
progressions you will get better in a
really short amount of time and again
don't forget to make the training your
own thank you so much for watching and i
will see you guys in the next video
[Music]
[Music]