30-Min Beginner Calisthenics Workout — Full Transcript & Sum

[00:00] Happy new year everyone and welcome in

[00:03] today's 30inut full body bodyweight only

[00:07] calisthenics workout for beginners. We

[00:10] will start with a 3inut warm up where

[00:13] the timer will be on 30 seconds of work

[00:15] and no rest and I beg you not to skip

[00:18] it. It is important that we stretch our

[00:21] wrists, our shoulders and our hips

[00:23] before we start with the workout. Then

[00:25] we go straight into the 30 minute

[00:28] calisthenics body weight workout where

[00:30] the timer will be on 40 seconds of work,

[00:32] 20 seconds of rest. You only need a mat

[00:36] and a chair or sofa for some assisted or

[00:39] elevated exercises. In the 20 seconds

[00:42] rest for some exercises, I will show you

[00:45] even another modifications if these

[00:49] exercises are still too challenging for

[00:52] you. And now let's get started and have

[00:54] fun.

[00:56] >> [music]

[00:57] >> I'm running out of [singing] time. Every

[01:00] day goes by so fast

[01:04] [music]

[01:05] and every moment [singing] counts. Baby,

[01:07] I don't want to miss a thing.

[01:11] We can sleep under [music] the stars. We

[01:13] can sleep under the stars. Or hang out

[01:15] in hotel [singing] bars. Driving

[01:17] somewhere in your car. We can sleep

[01:19] [music] under the stars. We can sleep

[01:21] under the [singing] stars. under the

[01:24] star. Baby, where [music] are you?

[01:32] [music] Baby, where are you?

[01:40] [music]

[02:00] >> [music]

[02:03] >> We can sleep under the stars or [music]

[02:07] hang out in hotel bars. We can sleep

[02:11] under the [music and singing] stars. Oh,

[02:14] the stars. Oh, the stars.

[02:21] We can do what we like.

[02:26] [music]

[02:29] We can do what we like. [music]

[02:38] Heat.

[02:41] [music]

[02:43] Heat.

[02:47] [music]

[02:52] [music] Heat. Heat.

[02:58] [music]

[03:07] [music]

[03:13] Heat.

[03:30] Heat. [music]

[03:38] Young

[03:42] [music]

[03:45] baby

[03:49] [singing] young.

[03:51] Oh [music]

[03:52] baby, while we're young.

[03:56] [singing]

[03:59] Oh [music]

[04:00] baby. While we're young,

[04:06] watch out.

[04:08] I'm coming [music] for you. And it would

[04:12] feel like it's a dream coming true.

[04:14] You're mine.

[04:16] I already knew. [music] You dropped that

[04:19] gorgeous, but you don't have a clue.

[04:22] Your smile

[04:24] could tell me.

[04:26] I query aching heart. But hold on.

[04:32] You'll soon

[04:33] be mine.

[04:38] I know that you give in. [music]

[04:45] So come [music] fall in love with me.

[04:49] Doesn't know we're supposed to be.

[04:52] [music]

[04:53] Let's go home to bed now.

[04:57] It's more than just a game for two. It's

[05:00] made for me and you. I stay in your head

[05:02] now

[05:04] [music] until you're mine.

[05:09] Let's go home to bed [music] now.

[05:12] It's more than just a game to explain

[05:15] for me and you. I stay in your head now

[05:20] until you're mine.

[05:24] Watch out.

[05:26] I'm coming for you [music]

[05:28] and it will feel like it's a dream

[05:30] coming true. You're mine.

[05:34] I already knew. [music]

[05:36] You dropped it gorgeous, but you don't

[05:38] have a clue. Your smile

[05:41] could tear me apart.

[05:44] I dwell with [music] the string aching

[05:46] heart. Hold on.

[05:49] soul be mine.

[05:55] I know that you'll give [music] in

[06:01] giving [music] to me. So come fall in

[06:04] love with me.

[06:06] Cuz I know we're supposed to be. [music]

[06:11] Go home to bed now.

[06:14] It's more than [music] just a game for

[06:16] two. It's made for me and you. I stay in

[06:19] your head now

[06:22] until you're mine. Mine.

[06:26] Let's go to bed now.

[06:30] It's more than just a game for two. It's

[06:33] for me and you. I stay in your head now.

[06:37] I know you're mine.

[06:40] Mine.

[06:49] I stay in your head. I stay in your

[06:52] head. I say in your [music]

[06:55] I stay in your head.

[06:59] [music]

[07:03] [music]

[07:08] [music]

[07:15] My heart is beating to your drum

[07:19] and I'm blinded by the sunshine in your

[07:22] eyes. Not thinking twice in my d.

[07:26] Although I know you're all I want.

[07:31] How could I crave something so bad?

[07:33] [music and singing]

[07:34] My sweaty palms reveal a warning I

[07:37] should hear. But I don't care. You drive

[07:40] me mad. I'll ignore the truth and run to

[07:44] you so we [music] could drive

[07:47] away. [singing] You'll hear me say

[07:50] everything is going to be okay.

[07:53] I don't need nobody else to say to you.

[07:57] Trying to stop me, but I'm under your

[07:59] spell. [music]

[08:02] Can't help myself. [singing]

[08:05] You know too well [music] I need you

[08:08] close. Can't help myself.

[08:13] [music]

[08:14] Trying to stop me under your spell.

[08:17] Can't help myself.

[08:21] [music]

[08:32] myself

[08:34] and suddenly [music and singing] I'm by

[08:35] your side

[08:37] cuz I am out of things to explain how I

[08:40] feel. It's better to enjoy the ride. I

[08:44] feel at home, [music]

[08:46] never alone. [singing]

[08:48] My friends are asking me if I [music]

[08:52] have left the planet cuz I seem high all

[08:55] the time. You think I'm in a failure,

[08:59] but my impression is that I'm in heaven

[09:03] so we could drive

[09:05] away. You'll [singing] hear me say

[09:08] everything is going to be okay. [music]

[09:11] I don't need nobody else to sit. You try

[09:16] me, but I'm under your spell.

[09:20] Can't help [singing] myself.

[09:22] [music]

[09:24] You know too well I need you close.

[09:27] Can't help myself.

[09:30] [music]

[09:32] Trying to stop under your spell. Can't

[09:36] help myself.

[09:43] [music]

[09:52] [music]

[10:05] >> [music]

[10:07] >> Did someone put something in my dream?

[10:11] The world is [music] spinning in my

[10:12] head.

[10:14] When you hold me, it feels so soothing.

[10:17] [music]

[10:18] You're like a story I know so well.

[10:23] can help myself [music]

[10:27] know

[10:29] you. I

[10:32] need you.

[10:43] [music]

[10:46] Oh

[10:52] under your spell.

[10:56] I felt your [music] heavy breath through

[10:59] darkness. The smoke is getting close to

[11:02] my bed. [music] I cannot make a sound.

[11:06] Empty eyes. Sleeping but I paralyed.

[11:11] Don't call

[11:13] me

[11:14] [music] cuz I'm

[11:16] I

[11:24] [music]

[11:29] [music]

[11:36] [music]

[11:44] >> [music]

[11:51] [music]

[11:57] [music]

[12:03] [music]

[12:09] [music]

[12:19] [music]

[12:27] >> Don't cover

[12:29] me

[12:31] cuz I'mma let you out. I'mma let you in.

[12:35] You're my enmy.

[12:39] If you would let me go, I will let you

[12:42] in.

[12:58] So

[13:00] me

[13:03] you let you in. [music] Come on

[13:08] me.

[13:10] If you let me go, I will let you in.

[13:16] [music]

[13:22] >> [music]

[13:30] [music]

[13:30] >> Hey,

[13:40] [music]

[13:44] [music]

[13:45] hey, hey. Heat. Heat.

[13:50] [music]

[13:55] Heat. Heat. N.

[14:05] Heat. Heat.

[14:10] [music]

[14:14] [music]

[14:23] [music]

[14:36] >> [music]

[14:42] [music]

[14:46] >> Heat. Heat. [music]

[15:02] All I want is All I want is [music]

[15:06] All I want is All I want is All [music]

[15:10] I want is All I want is

[15:14] All I want is

[15:17] [music] All I want is All I want is

[15:21] All I want is All I want is [music]

[15:25] All I want is All I want is All I want

[15:29] is All I want is

[15:34] I

[15:37] [music]

[15:47] [music]

[15:53] >> [music]

[16:01] [music]

[16:02] >> All I want is All I want is All I want.

[16:07] All I want is All I want. [music] All I

[16:12] want is All I want. All I want [music]

[16:16] is

[16:25] >> [music]

[16:30] >> All I want is

[16:48] heat. Heat.

[16:52] Heat.

[17:02] All I want is all I want is [music] all

[17:06] I want. All I want is all I want. All I

[17:12] want is [music]

[17:14] all I want is

[17:17] [music]

[17:22] [music]

[17:32] [music]

[17:41] >> [music]

[18:01] [music]

[18:05] >> Every day

[18:07] since I was told that

[18:09] [music and singing] You don't want me,

[18:12] but maybe you're just holding. [music]

[18:14] You know, I try to hold on [singing] to

[18:18] you. [music] I can't stand up cuz I'm

[18:23] not the kind of girl who paints your

[18:25] perfect world.

[18:28] Can't push set up. We're not living in a

[18:32] frame. And [singing] this ain't just a

[18:34] game.

[18:43] >> [music]

[18:46] >> I feel your heartbeat. I know

[18:48] [music and singing] you're concrete.

[19:03] I [music] know you're concrete.

[19:06] Running around in circles, [music]

[19:09] always stuck in the same rooms and

[19:12] places [music]

[19:14] like swimming under water. But you

[19:17] control my heart with spells. Oh,

[19:20] [singing]

[19:21] I can't stand up cuz I'm not a kind of

[19:26] girl who paints your perfect world.

[19:30] Can't push set [music] up. We're not

[19:33] [singing] living in a frame. And this

[19:35] ain't just a game. [music]

[19:36] Circle around.

[19:42] [music]

[19:48] I feel your heartbeat. I know you're

[19:51] concrete. [music]

[20:03] >> [music]

[20:04] >> me. I know you're concrete.

[20:19] [music]

[20:21] [singing]

[20:24] [music]

[20:34] You [music] taste

[20:36] now.

[20:41] [music]

[20:58] me.

[21:02] [music]

[21:09] I [music] can't just call you when the

[21:12] moon is rising. I'm craving every

[21:15] [music] moment with you. I can't just

[21:18] need you when the tides are turning. I

[21:22] cherish every second with you. [music]

[21:25] I've got to hold on to your heart every

[21:29] day of the week, every week of the

[21:31] [singing and music] year. I've got to

[21:34] rewind and restart till you get what you

[21:37] need. Till you get all of me. Yeah, you

[21:41] get all of it. Baby, I give you all of

[21:43] me. Please take what you want from me.

[21:48] Yeah, you get all of me. Baby, I give

[21:51] you all of me. Please take what you want

[21:53] from me. [music]

[21:56] All of meoo

[22:00] meoo.

[22:05] >> [music]

[22:05] >> Baby, I give you all this you want me.

[22:13] [music]

[22:19] I can't just have you any way I [music]

[22:23] want you. Cuz you deserve it all and

[22:25] much more. I can't just want you when

[22:29] the sky is [music] deep blue. I'm better

[22:32] now than I was before.

[22:35] I've got to hold on to your heart every

[22:38] day of the week, every week of the year.

[22:42] I got to rewind and restart. So you get

[22:46] what you need. [music] So you get all of

[22:49] me. Yeah, you get all of me, baby. I

[22:52] gave you all of me. Please take what you

[22:55] want from [music] me.

[22:58] Yeah, you [singing] get all of me. Baby,

[23:00] I give you all of me. Please take what

[23:02] you want from me.

[23:04] Oo

[23:06] meoo

[23:08] [music]

[23:10] meoo

[23:14] meoo

[23:16] [music]

[23:22] me. [music]

[23:25] Woohoo.

[23:28] Woohoo.

[23:32] Woohoo.

[23:37] I've got to hold on to your heart every

[23:40] day of the week, every week of the year.

[23:44] I've got to rewind and restart till you

[23:48] get what you need. So you get all of me.

[23:52] Yeah, you get all of me, baby. I give

[23:54] you all of me. [music]

[23:56] What you want from me?

[24:00] You get all of it, baby. I [music] give

[24:02] you all of it. Please.

[24:06] [music]

[24:19] [music]

[24:23] [music]

[24:28] >> [music]

[24:38] [music]

[24:41] >> Hey girl, you look a little unsure.

[24:43] [music]

[24:44] I see you [singing] hiding in the light

[24:48] on the [music] edge of the dance floor

[24:52] with the nails burning bright.

[24:57] Should be dancing now. Dance with me.

[25:00] It's all right. We [music] should be

[25:01] dancing now. Dance with me. [singing]

[25:03] It's all right. We should be dancing

[25:06] now. Dance with me. It's all right. We

[25:09] should be dancing [music] now. In a

[25:11] blink of an eye.

[25:15] like this.

[25:24] Yeah.

[25:39] So yeah,

[25:42] I know we're hungry and a crappy cup

[25:46] to a nightclub queen.

[25:48] [singing and music]

[25:50] Now you're winning every dance

[25:53] with moves [music and singing] no one's

[25:55] ever seen.

[25:58] We [music] should be dancing now. Dance

[26:00] with me. It's all right. We should be

[26:03] dancing [music] now. Dance with me. It's

[26:05] all right. She be dancing [singing] now.

[26:08] Dance with me. It's all right. [music]

[26:10] She be dancing now in a blink of an eye.

[26:27] [music]

[26:35] I think

[26:40] all [music] of this Yeah.

[26:45] I'm in the lead. We're doing fine. You

[26:49] show me yours. I show you mine. [music]

[26:53] You're in the lead. We're doing fine.

[26:56] You show me yours, baby. [music]

[27:05] [music]

[27:10] [music]

[27:20] Heat. Heat.

[27:34] like this.

[27:37] I think [music]

[27:42] this Yeah.

[27:52] [music]

[27:56] Get this [music] party started. I got

[27:58] the music playing loud. How you like my

[28:01] outfit? [music] I have to say I'm kind

[28:03] of proud. I got my dancing shoes on and

[28:06] I'm feeling dangerous. Let's get [music]

[28:08] this party started. Yeah, we going

[28:10] [singing] to be adventurous. We went to

[28:13] the club [music] like we always do. This

[28:16] girl caught my eye, said, "How do you

[28:19] do?" She [music] said, "I am not

[28:22] interested." Thank you. Then she left

[28:24] the room.

[28:26] >> I'll have the usual. [music]

[28:28] Give me the usual. [singing]

[28:30] I'll take the usual. Oh,

[28:34] I'll have the usual. [music]

[28:36] Give me the usual. Another usual.

[28:42] [music]

[28:50] Yeah.

[28:58] [music]

[29:02] Heat.

[29:04] [music]

[29:14] >> [music]

[29:20] [music]

[29:23] >> Going to grab some [singing] air now. I

[29:25] tried to pick myself up. Nothing's

[29:27] [music] wrong with me yet, but maybe

[29:29] this bow tie was too much. I just have

[29:31] to [music] be cool. Looking like I'm

[29:33] Clint Eastwood. Make the bad or ugly. My

[29:36] mama said that I'm the good. We went to

[29:39] the club like [music] we always do. This

[29:43] girl caught my eye said, "How do you

[29:46] do?" She said, "I [music] am not

[29:48] interested." Thank you. Cuz she left the

[29:51] room.

[29:53] >> I'll [music] have the usual. Give me the

[29:56] usual. I'll take the [music] usual.

[30:01] I'll have the usual. Give me the [music]

[30:04] usual. Another usual.

[30:20] You know I [music] got to

[30:24] give you

[30:28] >> [music]

[30:36] [music]

[30:43] >> Come on, baby. [music]

[30:45] Baby.

[30:51] About to leave already

[30:53] [music and singing] packing. Come with

[30:55] me. I'm not really asking. We'll get

[30:59] away to a place where we

[31:02] [singing and music] don't know.

[31:06] About to see the world

[31:09] [music and singing] in action. What we

[31:11] can be. Life with no distractions. We'll

[31:15] get [music] away. This is what we waited

[31:18] for. [singing]

[31:22] Take [music] my hand. We'll make it

[31:25] somehow. We can't miss out.

[31:30] I'm done living life with the lights.

[31:33] [music] I'm done with my own [singing]

[31:35] doubts.

[31:43] Let's

[31:45] be free.

[31:53] Heat. Heat.

[32:07] >> [music]

[32:11] >> Not looking back. Eyes on [music] the

[32:14] freeway. Bonnie and Clyde, a classic

[32:18] cliche. We're on [music] the run. This

[32:21] is what we [singing] waited for.

[32:26] [music]

[32:27] Take my hand, we'll make it [singing]

[32:30] somehow. Heat. Heat. Heat.

[32:41] Heat. Heat.

[32:58] Hey,

[33:01] [music]

[33:09] [music]

[33:14] got me feeling [music and singing]

[33:16] like I'm walking on air. Still I'm

[33:18] fading. [music]

[33:20] I'm so scared of misbehaving. [singing]

[33:24] I'm laying low. I'm laying low.

[33:29] [music] Got me [singing] drowning. Feel

[33:32] like running away, but I'm staying.

[33:36] I need your love, not a haven.

[33:39] No one can show no.

[33:44] [music]

[33:46] Cuz when [singing] I dance, nobody on

[33:48] the floor.

[33:50] You [music] move me, move me to my core.

[33:53] Cuz when I [singing] feel like nobody,

[33:57] nobody

[33:59] like nobody.

[34:02] You got [music] me feeling good.

[34:05] Like I'm drowning. Drowning in your

[34:08] love.

[34:10] You got [music] me feeling good.

[34:20] >> [music]

[34:23] >> had me wondering putting

[34:26] [music and singing] up a charade. I was

[34:28] something. I need your [music] love.

[34:31] Going to cave in just so you know.

[34:37] [music]

[34:38] Cuz

[34:40] when I dance, [singing] nobody on the

[34:43] floor. You move [music] me, move me to

[34:46] my core. Cuz when I feel like [singing]

[34:49] nobody,

[34:51] nobody

[34:53] like nobody. [music]

[34:56] You got me feeling good

[34:59] like I'm drowning drowning in your

[35:04] You got me feeling good.

[35:07] No,

[35:12] you got me feeling [music]

[35:15] like I'm trying to

[35:17] [music] touch.

[35:20] You got me feeling.

[35:23] [music]

[35:27] You got me feeling good.

[35:35] >> [music]

[35:35] >> You got me feeling good

[35:38] now.

[35:41] Got me drowning. Feel like running

[35:44] [singing] away, but I'm staying.

[35:47] I need your love and not a haven.

[35:51] No one show.

[35:58] [music]

[35:58] You got me feeling good

[36:01] like I'm drowning drowning you.

[36:06] [music] You got me feeling good.

[36:18] [music]

[36:19] from your touch.

[36:22] You got me feeling [music] hurt.

[36:36] [music]

[36:42] [music] Honey, [singing]

[36:44] put your phone down.

[36:48] I know you've been [singing] hurting

[36:51] [music]

[36:54] the spirals a long road. Take my

[37:00] [singing]

[37:01] head and listen.

[37:04] Maybe one day you'll cross paths and you

[37:08] both got new perfumes. The life you used

[37:12] to live is left within that old heart.

[37:16] Maybe nothing's ever said

[37:18] in your chest [music] to set on fire,

[37:21] but I promise you it's nothing [singing]

[37:23] but a cold li. [music]

[37:31] [singing]

[37:38] I know [singing and music] you don't

[37:39] want to hear.

[37:43] Your heart is still worth

[37:47] the way it looks at you.

[37:50] Every [music and singing] touch you get.