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

[00:00] all right let's get stuck into a warm up

[00:02] it's just a super quick warm-up with

[00:03] four exercises and we're actually going

[00:05] to start down on the floor so the first

[00:07] exercise you're going to come down onto

[00:08] your stomach place your elbows beneath

[00:11] your shoulders spread your fingers out

[00:13] wide and place your hands flat on the

[00:14] floor and then from here we're just

[00:16] going to peel our chest up and push

[00:18] and then come back down and gently place

[00:20] your elbows back onto the floor now you

[00:22] can do this exercise as fast or as slow

[00:25] as you want to of course this is just

[00:27] your warm up so it's an opportunity to

[00:29] get your body and your mind ready for

[00:31] the workout ahead

[00:32] now we're here for 30 seconds so we've

[00:34] got just over 10 seconds left if you

[00:36] want to make this a little bit more

[00:37] challenging just going to pull your

[00:38] hands back about an inch and then push

[00:41] up as well

[00:43] all right that is our exercise done for

[00:45] our next exercise we're going to work

[00:47] from a plank into a downward facing dog

[00:50] so you're going to go up into a

[00:52] high plank position hands beneath your

[00:54] shoulders and then you can keep your

[00:55] legs bent you're just going to push your

[00:57] hips back up towards the ceiling try to

[01:00] really get a stretch out push them up

[01:02] nice and high and then come forward into

[01:04] that high plank position

[01:06] and we're just going to keep moving

[01:07] through this at our own speed

[01:09] for another 15 seconds or so

[01:12] if you want to you can start to

[01:14] straighten out your legs you might even

[01:16] want to paddle your heels if that feels

[01:18] quite nice for you you can make this

[01:19] movement your own

[01:21] back into that high plank last one

[01:24] beautiful all right

[01:26] next exercise we're actually going to

[01:27] roll over

[01:29] and we're going to work just into some

[01:30] basic glute bridges so feet are about

[01:33] hip distance apart get those heels on

[01:35] the ground you can put your elbows in to

[01:37] support you and you want to scoop your

[01:39] pelvis up towards the ceiling get a nice

[01:42] squeeze here and then come back down try

[01:44] to avoid letting your bum actually touch

[01:46] the floor you just want to scoop up

[01:48] and then back down

[01:50] and you can just do again as fast or as

[01:52] slow as you want

[01:55] we've got another 10 seconds here

[01:57] maybe make these a little bit faster now

[02:00] make sure you're getting that nice

[02:02] squeeze keep your heels pushing through

[02:03] the floor

[02:05] and that is you done we're moving on to

[02:07] the last exercise of our warm so we're

[02:09] going to come up onto our feet you're

[02:10] going to take your feet out nice and

[02:12] wide

[02:13] toes pointing slightly to the edges of

[02:15] the room and we're just going to do some

[02:16] side to side

[02:17] lunges so you're going to sit back keep

[02:19] that chest nice and high

[02:21] and we're just going to move from side

[02:22] to side

[02:24] if you want you can add a bit of a reach

[02:26] warm up through the sides

[02:28] you can always use your hand to support

[02:29] your leg

[02:32] nice work we've got 10 seconds left here

[02:35] maybe start to go a little bit deeper

[02:37] sit down a little bit further

[02:39] we've got five seconds and we're moving

[02:41] into our main workout nice job guys

[02:44] last one

[02:46] awesome work all right have a 30 second

[02:47] rest and i will see you for round one

[02:50] [Music]

[03:19] [Music]

[03:22] all right let's get stuck into some work

[03:24] so we've got a workout that consists of

[03:26] three rounds and each round is going to

[03:28] have six different exercises which we're

[03:29] going to do for 30 seconds and have a 10

[03:31] second rest each round i'm gonna make

[03:33] them progressively harder but you can

[03:35] always stick to whatever level suits you

[03:37] now the first exercise is going to be on

[03:39] the floor and we're going to do push-ups

[03:40] but instead of doing our regular

[03:41] push-ups we're going to do some tricep

[03:43] ones and focus on building up this

[03:44] tricep muscle and to do that we're going

[03:46] to have our hands in a diamond shape so

[03:48] you're going to place your hands in that

[03:50] shape on the floor and we're going to

[03:51] come out nice and long staying on our

[03:53] knees and the focus is to come down and

[03:56] bring your chest towards that diamond

[03:58] shape and then push back up you want to

[04:00] keep your core nice and strong so you

[04:02] want to brace your core as if someone's

[04:04] going to come and punch you in the

[04:05] stomach and keep it nice and strong

[04:06] there

[04:07] and then really focus on bringing that

[04:09] chest down towards your hands rather

[04:11] than your head and we're only here for

[04:12] 30 seconds we've only got about five

[04:14] seconds left

[04:16] this is your last one push up

[04:18] beautiful now we're going to come

[04:19] straight up onto our feet and we're

[04:20] going to work into some lower body and

[04:22] do some squats so feet are going to come

[04:24] hip distance apart and we're going to

[04:26] have our toes and knees pointing in the

[04:28] same direction so slightly out to the

[04:29] corners of the room you can put your

[04:31] hands where you like them i like to have

[04:32] them here in front of my chest i'm just

[04:34] going to sit back you want to try and

[04:35] keep your knees pushing out you don't

[04:37] want them to collapse in and then push

[04:39] back up if you find you struggle with

[04:41] this then you might want to put a chair

[04:43] or something behind you to sit on and

[04:44] then push back up through your heels you

[04:47] want to aim to keep your chest up nice

[04:49] and high and just keep that core nice

[04:51] and engaged and strong

[04:53] nice work we've got five seconds left

[04:56] and then we're going back down to the

[04:57] floor again

[04:58] awesome work right let's hit the floor

[05:00] we're gonna work into some core work

[05:03] with some side planks now i'm gonna do

[05:05] modified side planks so don't panic

[05:07] you're gonna have your elbow beneath

[05:08] your shoulder you can come up keep this

[05:10] bottom knee on the floor and you're

[05:12] going to keep your foot on the floor as

[05:14] well and this is all we're going to do

[05:15] you can have your hand wherever you like

[05:17] it if you want it on your hip or if you

[05:18] want it down on the floor to help

[05:19] support you it is completely up to you

[05:22] what i want you to focus on is keeping

[05:24] this hip lifted up towards the ceiling

[05:27] we just want to keep that as high as

[05:28] possible the whole time

[05:30] we've got just under 10 seconds left it

[05:32] goes super super quickly

[05:34] by the way i best warn you if hugo comes

[05:36] and joins us at some point i wouldn't be

[05:38] surprised because he's in the room

[05:40] all right you are done and we're going

[05:41] to switch sides and just head straight

[05:43] over to the other side we don't want to

[05:45] neglect that and again keeping that

[05:47] right knee on the floor coming up and

[05:50] we're just going to support ourselves

[05:51] with our foot on the floor as well and

[05:53] we're here for another 30 seconds

[05:58] don't forget keep that hip lifted nice

[06:00] and high towards the ceiling that's what

[06:02] we want to focus on want as much space

[06:04] between our side here and the ground

[06:07] keep it lifted nice and high

[06:10] we're going to be rolling onto our

[06:11] stomachs and doing some back work in a

[06:13] second we've got five seconds here

[06:15] three

[06:16] two

[06:18] one nice work all right let's roll onto

[06:21] our stomachs

[06:22] we're gonna start with the beginner

[06:24] version of a back extension so

[06:26] face down on the floor we're gonna have

[06:28] our hands come to our side and from here

[06:30] we're just gonna pull up

[06:32] and then come back down here comes hugo

[06:34] i thought he'd come at some point

[06:36] hopefully he doesn't cause too much

[06:38] habit so he's gonna pull up only to

[06:40] where he's comfortable and then come

[06:42] back down

[06:44] keeping those feet on the ground only

[06:45] got a few more seconds

[06:49] nice work

[06:52] let's do two more

[06:56] and two good job

[06:58] all right we're moving into our last

[07:00] exercise each round goes super super

[07:02] quickly and we're going to do some quad

[07:03] holes so hands are going to come

[07:05] directly below your shoulders knees

[07:07] below your hips

[07:09] curl your toes under and then from here

[07:11] all we're going to simply do is keep a

[07:12] nice neutral spine and lift our knees

[07:14] off the ground for about

[07:16] one inch not far at all and the idea is

[07:19] we just want to maintain this we want to

[07:20] maintain a nice neutral spine we don't

[07:23] want your head to be cocked up like this

[07:25] or crouching down just try to keep it

[07:27] looking about a foot in front of you

[07:29] keep that core nice and strong and try

[07:31] not to let your knees come up or sink

[07:33] down if you need to have a little rest

[07:34] of course have a little rest but we've

[07:36] only got three seconds left

[07:38] two

[07:39] and one

[07:40] awesome work that is round one done easy

[07:42] peasy go and have a one minute rest and

[07:45] i will see you back here for round two

[07:59] [Music]

[08:18] [Music]

[08:20] all right guys let's get stuck into

[08:22] round two and we're starting with those

[08:24] tricep push-ups so we're going to head

[08:25] over to the floor and i just wanted to

[08:27] give you a quick overview of the push-up

[08:29] because obviously we're doing them on

[08:30] our knees at the moment that's because i

[08:32] wanted this to be a no-equipment workout

[08:34] so we're going to just be using the

[08:36] floor but you can actually do these on

[08:37] an incline and that is probably going to

[08:39] be the preferable way of doing it so

[08:41] let's set ourselves up hands are going

[08:43] to be in that diamond shape we're going

[08:44] to come out nice and long and then focus

[08:47] on bringing our chest down to our hands

[08:50] if this is too difficult you can always

[08:51] bring your knees in and just work like

[08:54] this but if you are able to stay nice

[08:56] and long keep a nice long line in your

[08:58] body chest down to your hands and then

[09:00] push back up don't forget keep that core

[09:03] nice and strong

[09:05] don't see it to breathe so breathe in on

[09:06] the way down out on the way up nice and

[09:09] strong three seconds left

[09:12] two

[09:13] and one and we're moving into our next

[09:16] exercise so up on your feet we're going

[09:18] to do our squats now last time we did

[09:20] bodyweight squats if that's good for you

[09:22] stay there otherwise you're going to

[09:23] come with me i'm going to do some

[09:24] prisoner squats so hands behind your

[09:26] head we're going to start testing our

[09:28] mobility a little bit here and we might

[09:30] start to speed it up because we know

[09:31] what the exercises are we know what's

[09:33] coming so if you're comfortable too then

[09:35] we're going to speed it up a little bit

[09:37] otherwise just stay where you're at and

[09:39] just progress in your own time

[09:41] nice work we've got 10 seconds left here

[09:44] keep that core nice and strong when i

[09:46] talk about core

[09:48] think about really bracing as if

[09:49] someone's going to come and punch you in

[09:50] your bracing for impact

[09:53] last one

[09:54] beautiful work all right we're heading

[09:56] down to the floor into our side planks

[09:59] we can stick with the modified version

[10:00] and i am going to have a modified

[10:02] version still but this time as a slight

[10:05] slight more slightly more difficult way

[10:07] of doing it we're going to bring our

[10:08] hand up towards the ceiling so don't

[10:10] forget hips coming up but also now our

[10:12] hand is going to be coming up too so

[10:14] we're just really pushing up

[10:17] as much as possible

[10:18] keep that core nice and strong don't

[10:20] forget always brace your core create

[10:23] that intra abdominal pressure that we

[10:25] want in all of our exercises

[10:28] don't let that hip droop down we've got

[10:29] you've got five seconds left here and

[10:31] then we're switching to the other side

[10:34] beautiful work let's quickly switch

[10:36] around

[10:37] that knee stays on the ground

[10:40] come up and up as well

[10:43] and we are here for 30 seconds

[10:45] you can use this as a bit of an

[10:46] opportunity to rest a chance to breathe

[10:49] and

[10:50] just enjoy it

[10:52] i can see hugo he's making his way over

[10:54] here again

[10:55] he is desperate to cause some trouble

[10:58] all right we've got 15 seconds left

[11:00] don't let that hip drop keep it up nice

[11:02] and high

[11:05] eight seconds then we're going to be

[11:06] moving into our back extensions so we're

[11:09] going to come in face down onto the

[11:10] floor

[11:13] nice work that's done

[11:15] so rolling onto our stomachs last time

[11:18] we were here

[11:19] this time we're actually going to

[11:20] squeeze back as we peel off the ground

[11:22] are you ready so hands extend out in

[11:24] front of you you're going to pull back

[11:27] create a w shape really pull your elbows

[11:29] together and then come back down try to

[11:31] avoid touching the ground again stay up

[11:34] peel that chest up squeeze back and then

[11:37] back down

[11:38] beautiful work

[11:40] again it's only 30 seconds so it's not a

[11:42] huge amount of time

[11:44] we've got 10 seconds left

[11:46] we can do a couple more here

[11:49] let's do two more

[11:51] last one really big squeeze peel up nice

[11:53] and high

[11:55] and done awesome

[11:57] and we're moving into our last exercise

[11:58] these rounds go so quickly we're doing

[12:00] our quad holes so set yourself up hands

[12:02] beneath your shoulders knees beneath

[12:04] your hips this time hands are going to

[12:06] come out about a foot in front and we're

[12:09] going to stay here but i want you to try

[12:11] and maintain that neutral spine so we're

[12:13] just spreading

[12:14] our center of gravity a little bit

[12:15] bigger making that exercise just a

[12:18] little bit harder

[12:19] try not to let those knees come up you

[12:21] want to keep them nice and low just

[12:23] kissing the ground really really close

[12:25] keep that core strong if you need to

[12:27] have a rest have a quick rest but we've

[12:29] got three seconds left

[12:32] two

[12:33] and one

[12:34] awesome work all right guys go have a

[12:36] sip of water i will see you back here

[12:38] for our third and final round

[12:42] [Music]

[12:47] [Music]

[12:58] [Music]

[13:13] all right guys this is it you are

[13:14] killing it we're in our third round

[13:16] we're going to start with our push ups

[13:18] i'm going to do mine well i'm going to

[13:19] attempt to do mine on my toes now if

[13:22] you've noticed that this variation feels

[13:24] harder than regular push-ups you'd be

[13:26] right it is a lot harder we're using a

[13:28] bit of a small muscle or at least

[13:29] putting a bit more emphasis on that

[13:30] muscle and also

[13:32] our center of gravity is a lot smaller

[13:34] so we're going to set ourselves up

[13:35] whether you are here whether you are out

[13:37] stretched long or whether you're on your

[13:39] toes with me we are going to do this

[13:41] together we've only got 30 seconds so

[13:42] set yourself up nice strong core we're

[13:44] going to come down

[13:46] and then push back up nice work

[13:48] if you find

[13:49] all of these too challenging you can

[13:51] just go back to your regular push-ups so

[13:53] hands come

[13:54] slightly outside of your shoulders and

[13:56] you're going to have your elbows no more

[13:57] than 45 degrees from your body

[13:59] it's completely up to you you're

[14:01] training

[14:03] make it your own that's the most

[14:04] important thing with calisthenics just

[14:06] have a bit of fun and do what you enjoy

[14:08] as well it's always going to be

[14:09] challenging your body in some way we are

[14:11] done with those we're going to be up

[14:13] onto our feet into our squats before we

[14:15] did prisoner squats or you were here

[14:17] with bodyweight squats we're now going

[14:18] to take it up a little bit of a more

[14:20] level and we're going to do some

[14:23] advanced ones so you're going to have

[14:24] your hands over your head we're going to

[14:25] start bringing a bit of mobility in so

[14:27] everything else is the same but you're

[14:28] just going to have your hands up in a y

[14:30] shape and you're going to try and keep

[14:31] that chest up nice and high in terms of

[14:34] how far you're coming down you want to

[14:36] break parallel with the ground and then

[14:38] push back up through those heels really

[14:40] spread your weight through your feet and

[14:42] come back to i'm

[14:45] nice work we've got five seconds left

[14:46] here

[14:47] let's do at least one let's do one more

[14:50] squeeze it in

[14:51] awesome work we are now hitting the

[14:53] floor to do a bit of core work going to

[14:55] do those side planks now before we had

[14:57] our hand up in the air if you're with me

[14:59] we're going to be there but we're also

[15:01] going to bring a leg up as well so

[15:03] up onto our knee hand up and we're just

[15:06] going to pull this up here

[15:07] and keep it there for the 30 seconds if

[15:09] you want to make it even harder you can

[15:12] do some taps you're going to tap down

[15:14] and come back up you want to try and

[15:15] keep a nice straight plane here so

[15:18] imagine you've got glass in front of you

[15:20] and you have to stay there so you can't

[15:22] come forward or come too far back we've

[15:24] got seven seconds let's do a couple more

[15:26] here

[15:27] and then we're going to switch over to

[15:28] the other side

[15:30] always important not to forget the other

[15:32] side when we're working with one side

[15:35] flip around set yourself up elbow

[15:37] underneath your shoulder hip comes up

[15:39] nice and high

[15:41] arm up if you're with me

[15:43] and here

[15:44] this still requires a lot of

[15:45] coordination so if you find that you're

[15:47] a bit wobbly or you're just not quite

[15:49] here yet that is totally fine you can

[15:50] support yourself a little bit have your

[15:52] hand on the hip there's loads of

[15:54] different options again it's just about

[15:56] finding what works for you right now and

[15:58] slowly and surely you will get to be

[16:00] able to advance and progress them

[16:02] all right we've only got seven seconds

[16:04] here it goes super quick

[16:05] and then we're moving into our back

[16:07] extensions

[16:08] two

[16:09] and one nice work let's roll onto our

[16:12] stomachs have a little breather

[16:14] this time we're gonna do our squeeze

[16:16] backs but we're also gonna lift our feet

[16:18] off the ground so

[16:20] set yourself up hands come out in front

[16:21] of you as you pull back you're going to

[16:24] squeeze your elbows back together and

[16:25] your feet are going to come off the

[16:27] ground too and then come forward

[16:30] and back

[16:32] every time you can try and make that

[16:34] just a little bit bigger

[16:37] peel the chest off the ground

[16:40] and then back down nice work

[16:43] if you're still where we were at the

[16:44] beginning

[16:45] you're here and i'm here with you

[16:48] don't worry there's absolutely nothing

[16:49] wrong with this

[16:50] you're still going to get just as much

[16:52] benefit

[16:53] that's our rest we're actually moving

[16:54] into our next exercise which is our quad

[16:56] holes so we're going to set ourselves up

[16:58] if you want to come with the most

[16:59] advanced version we're going to come an

[17:01] inch off the floor and what we're going

[17:03] to try and do as stable as possible is

[17:05] tap

[17:06] our shoulder with the alternative hand

[17:08] so i'm going to cross over

[17:11] trying to minimize any side to side

[17:13] movement so to do that you really need

[17:15] to brace your core you really need to

[17:17] think about tension

[17:19] and control

[17:21] try and make it nice and slow

[17:23] otherwise you're here or you can come

[17:25] into that extended version here when

[17:27] you've got four seconds left let's do a

[17:29] couple more

[17:31] and you are done

[17:33] nice work guys i don't know about you

[17:35] i'm starting to get a little bit warm so

[17:37] go grab yourself some water towel off

[17:39] and i will see you back here for the

[17:41] cooldown we are done

[17:48] [Music]

[18:05] [Music]

[18:11] [Music]

[18:15] all right awesome work today guys let's

[18:17] do a super super quick cool down let's

[18:19] start with our upward dog we did this at

[18:21] the beginning to warm up so you're going

[18:23] to come face down onto the floor

[18:25] you can have your hands underneath or

[18:27] your elbows underneath your shoulders

[18:28] even hands flat on the floor and just

[18:30] push yourself up

[18:32] if this feels a little bit easy because

[18:33] your body's

[18:34] warmed up and ready to go you can put

[18:36] your hands underneath your shoulders and

[18:39] you're going to come up here

[18:41] just think about looking straight ahead

[18:43] sinking those hips down a little bit

[18:46] it doesn't have to be too active this

[18:48] can be quite a passive movement so just

[18:50] sink into it and enjoy it if you really

[18:52] want a little bit more you can come up

[18:54] onto the tops of your feet

[18:57] beautiful work a couple more seconds

[18:58] here

[19:00] and we're going to push back into

[19:01] child's pose so knees are going to come

[19:03] out slightly and we're going to sit back

[19:05] into our hips and then sink our chest

[19:07] down if you can get your chest down to

[19:09] the floor great keep your arms stretched

[19:11] out otherwise you can just stack your

[19:13] hands here and place your head this is a

[19:16] super relaxing one i practically watch

[19:18] tv in this position

[19:20] i don't know if you guys have noticed

[19:22] but i bought a new microphone and it's

[19:24] one of the ones i can wear so i can talk

[19:26] and exercise at the same time and i'm

[19:28] really hoping

[19:30] that it's working okay i did test it

[19:33] about five times

[19:34] but hopefully you're not hearing every

[19:36] single noise that's happening

[19:38] because that could get quite annoying

[19:40] it's going to take your hands over to

[19:41] the left and just

[19:43] sit a little bit more into your right

[19:45] hip so you should feel a nice big

[19:47] stretch

[19:48] all the way down your lat on your right

[19:50] side

[19:53] take a nice deep breath

[19:56] and breathe out

[20:00] nice work and switch over to the right

[20:02] side

[20:03] sit back into your left hip

[20:06] nice deep breath in

[20:08] and out

[20:15] all right sit up nice and slowly we're

[20:18] going to bring our right leg forward

[20:20] into a low lunge you want your knee to

[20:23] be over your ankle i'm just going to

[20:25] sink into that one you don't have to do

[20:27] anything too crazy here we're just going

[20:29] to

[20:30] again be quite passive

[20:32] just feel the stretch down the left hip

[20:34] flexor so the front of your hip there

[20:36] you should feel it

[20:39] nice work

[20:41] and from there you're just going to sit

[20:43] back onto that left knee

[20:45] and

[20:46] bring your toes up on your right foot

[20:48] i'm not very flexible with my hamstrings

[20:50] at all so from here this is basically my

[20:52] limit at the moment especially with my

[20:54] back injury so you're going to bend over

[20:56] that but try to keep your torso nice and

[20:57] straight so that you'll feel that

[20:58] stretch down the back of your leg and

[21:00] just go to where it's comfortable

[21:02] awesome work let's switch legs and bring

[21:04] that left leg forward nice big stride

[21:07] sink in

[21:09] you can just lean on your knee here

[21:10] that's absolutely fine

[21:13] nice deep

[21:14] breath and out

[21:18] good job

[21:20] and we're just going to sit back onto

[21:21] that one bring those toes up towards the

[21:24] ceiling and then just lean forward in a

[21:26] nice straight back to wherever is

[21:28] comfortable is this shocking this is

[21:30] shocking right

[21:32] my injury is definitely getting better

[21:34] but it's still very very present which

[21:36] is a little bit frustrating

[21:38] and that is you done i hope that you

[21:40] enjoyed this workout you guys absolutely

[21:42] killed it don't forget to come back keep

[21:45] progressing slowly through those

[21:46] progressions you will get better in a

[21:48] really short amount of time and again

[21:50] don't forget to make the training your

[21:52] own thank you so much for watching and i

[21:54] will see you guys in the next video

[22:02] [Music]

[22:11] [Music]