Bodyweight Calisthenics for Beginners – 20 Min Full Body Workout

[00:00] Hello everyone and welcome in today's 20

[00:02] minute full body calisthenics workout

[00:05] for beginners. This workout is body

[00:07] weight only. We will have four minutes

[00:10] warm up besides of the 20 minutes

[00:12] workout where the timer will be on 30

[00:14] seconds of work and no rest. And we will

[00:16] jump straight into the 20 minutes

[00:18] workout where the timer will be on 30

[00:20] seconds of work, 10 seconds of rest. We

[00:23] will have 30 unique exercises uh

[00:26] beginner friendly. All you need is a mat

[00:28] and a chair or sofa for some assisted

[00:31] exercises. And that's it. So, let's go

[00:34] and have fun.

[00:38] [Music]

[00:43] Let's just do what you want to. Please

[00:46] don't be polite cuz I like your

[00:49] attitudes. Let's forget about a curfew

[00:53] cuz all that is stuck in my head. It's

[00:56] me and you. Hold speed and my heart is

[00:59] racing, but I'm not sure I want to place

[01:01] it. Cuz it only does this with you.

[01:04] Our bodies meet. I can feel the tension.

[01:07] Move us into the next dimension. Let's

[01:09] just let our bodies be true.

[01:13] We make out, but thrill of it. Mess

[01:17] around for the thrill of it. Don't stop

[01:21] now. Never let this end. For the thrill

[01:25] of it, we can have with no regrets. We

[01:28] make out for the thrill of it. Best

[01:33] around for the thrill of it. Don't stop

[01:36] now. Never let this for the we know the

[01:43] world.

[01:44] [Music]

[02:00] Let's live life without regrets. Girl,

[02:03] put your faith in me. Even though we

[02:06] just met, let's forget about a curfew.

[02:10] Cuz all that is stuck in my head. It's

[02:13] me and you both speeding. My heart is

[02:16] racing, but I'm not sure I want to face

[02:18] it. Cuz it only does this with you. Our

[02:22] bodies meet. I can feel the tension.

[02:24] Move us into the next dimension. Let's

[02:26] just let our bodies be true.

[02:30] We make out for the thrill of it. Mess

[02:34] around for the thrill of it. Don't stop

[02:38] now. Never let this end. The feeling

[02:43] that we know

[02:45] we know

[02:50] [Music]

[03:02] we make out for the thrill of it. Mess

[03:06] around for the thrill of it. Don't stop

[03:10] now.

[03:12] Yeah.

[03:16] Heat. Heat.

[03:28] I feel

[03:33] [Music]

[03:36] really

[03:38] feeling.

[03:40] [Music]

[04:02] Hey girl, you look a little unsure.

[04:06] I see you hiding in the light

[04:10] on the edge of the dance floor

[04:14] where the nails burning bright.

[04:18] We should be dancing now. Dance with me.

[04:21] It's all right. She doesn't dance with

[04:24] me. It's all right. She doesn't dance

[04:28] with me. It's all right.

[04:31] Now baby.

[04:33] [Music]

[04:46] Yeah.

[05:01] So yeah,

[05:04] I know we're hungry and a crappy cup

[05:08] to a knife club queen.

[05:10] [Music]

[05:11] Now you're winning every dance

[05:15] with most ones every single

[05:35] night.

[05:38] It's all like this.

[05:41] Heat. Heat.

[05:57] I think

[06:00] [Music]

[06:02] this Yeah,

[06:06] I'm in the lead. We're doing fine. You

[06:10] show me yours. I show you mine. You're

[06:14] in the lead. We're doing fine. You show

[06:18] me yours. Baby,

[06:21] [Music]

[06:27] [Music]

[06:35] baby, I wake up

[06:40] like this.

[06:42] Heat. Heat.

[06:44] [Music]

[07:04] Oh yeah.

[07:16] I would never ask you to give up.

[07:20] I just want to give you all I can.

[07:23] There's nothing but you, baby, and I

[07:25] can't get enough. There's something that

[07:28] you give me and I can't get enough. You

[07:31] don't need to tell me that you love me.

[07:35] I don't mind waiting for it to show

[07:39] something but you, baby, and I can't get

[07:41] enough. There's something that you give

[07:44] me and I can't get enough.

[07:47] Ooh yeah. Don't tell me I don't stand a

[07:50] chance. Ooh yeah. for you. I'll be a

[07:53] different man. Oh yeah. This is where

[07:57] I'm meant to be. Oh yeah. Oh yeah.

[08:02] [Music]

[08:12] This is where I

[08:17] [Music]

[08:32] show me the ropes. I hold you tight.

[08:36] Never let you go or let you down.

[08:40] There's nothing but you, baby, and I

[08:42] can't get enough. There's something that

[08:44] you give me and I can't get enough.

[08:48] So yeah, don't tell me I don't stand a

[08:51] chance. So yeah, for you I'll be a

[08:54] different man. Oh yeah. This is where

[08:58] I'm meant to be. Oh yeah. Oh yeah.

[09:03] I want to start

[09:06] with you.

[09:10] I'm going to stop.

[09:14] [Applause]

[09:20] [Music]

[09:33] Heat.

[09:35] Heat.

[09:37] [Music]

[09:45] Heat. Heat. Heat.

[09:51] [Music]

[10:15] I'm thinking back on all those times

[10:19] when I closed off from all that I could

[10:22] become. Eager but too scared to cry.

[10:27] Wanted to please my friends but it felt

[10:30] like the end

[10:32] of myself.

[10:35] I was shut down and all drained out.

[10:40] I was lost

[10:43] so I had to change.

[10:46] Yeah. I shook off all the bad vibes. cut

[10:51] me loose from the pettiness they turn on

[10:55] me. But now I am perfectly free to be

[11:00] me.

[11:03] This is who I am. This is This is who I

[11:06] am now.

[11:08] No matter what they say,

[11:11] this is who I am. This is This is who I

[11:14] am now.

[11:24] on

[11:26] [Music]

[11:31] dream.

[11:34] They think that I have lost my mind

[11:38] that I'm not being true. But they don't

[11:41] have a clue cuz this is me when I cut

[11:44] out

[11:46] all the shallowess and everything I sit

[11:51] in

[11:54] a small frame. But I won't play your

[11:57] game

[11:59] anymore.

[12:02] So I had to change.

[12:05] Yeah. I shook off all the bad vibes. cut

[12:10] me loose from the pettiness they turn on

[12:14] me. But now I am perfectly free to be

[12:19] me.

[12:22] This is who I am. This is This is who I

[12:24] am now.

[12:27] No matter what they say,

[12:29] this is who I am. This is This is who I

[12:32] am now.

[12:37] Heat. Heat. Heat.

[12:49] my dream.

[12:53] I'm going to let them talk.

[12:55] [Music]

[12:57] But I am following nobody else. How can

[13:01] I be resentful

[13:04] when I finally respect myself?

[13:09] Should

[13:10] all the bad vibes cut me loose from the

[13:15] pettiness they turn on me. But now I am

[13:19] perfectly free to be.

[13:23] [Music]

[13:24] This is who I am. This is this is who I

[13:27] am now.

[13:30] No matter what they say,

[13:32] this is who I am. This is This is who I

[13:35] am now.

[13:40] [Music]

[13:50] down.

[13:58] Hey now, honey, I've been driving around

[14:00] in my car, looking for some kind of open

[14:02] bar. It's going to be all right. Going

[14:04] to be all right. Got no money, but I'll

[14:07] work it out with my charm. Having a good

[14:09] time and doing no harm. It's going to be

[14:11] all right. Going to be all right. And

[14:13] now honey, I've been driving around in

[14:15] my car looking for some kind of open

[14:17] bar. It's going to be all right. Going

[14:19] to be all right. Got no money, but I'll

[14:22] work it out with my charm. Having a good

[14:24] time and doing no harm. It's going to be

[14:26] all right. Going to be all right.

[14:29] [Music]

[14:43] Hey now honey in my car looking for some

[14:47] kind of fun. It's going to be all right.

[14:49] Going to be all right.

[14:52] But I work it out with my charm. Having

[14:54] a good time. It's going to be all right.

[14:57] Going to be all right. Hey honey

[15:01] in my car. Looking for some kind of fun.

[15:04] It's going to be all right. Going to be

[15:05] all right.

[15:07] But I work it out with my charm. Having

[15:10] a good time and doing no harm. It's

[15:11] going to be all right. Going to be all

[15:13] right.

[15:14] [Music]

[15:44] Hey honey

[15:48] sing honey

[15:52] ain't got no money

[15:55] ain't got no Honey,

[16:00] I think it looks so good.

[16:02] [Music]

[16:04] Make it look so good.

[16:08] I think it looks so good.

[16:11] You think it looks so good

[16:14] tonight. Tonight.

[16:20] [Music]

[16:30] Hey now honey

[16:32] in my car looking for some kind of fun.

[16:35] It's going to be all right. Going to be

[16:36] all right.

[16:39] But I work it out in my trunk having a

[16:41] good time. No harm. It's going to be all

[16:43] right. Going to be all right. Hey honey.

[16:50] It's going to be all right.

[16:52] All right.

[16:54] [Music]

[16:58] All right. All right.

[17:01] [Music]

[17:23] Have a good time. Going to have a good

[17:25] time. Going to have a good time.

[17:30] Have a good time.

[17:33] [Music]

[17:37] [Applause]

[17:40] You and me.

[17:42] Everything that we've been through has

[17:44] made us strong.

[17:46] You won't believe we've had our great

[17:50] but sorry there's a light inside of us.

[17:54] It shows the way not looking for no no

[17:59] cuz I got you.

[18:02] I got you. Don't want to show oh show us

[18:06] off show my

[18:10] all that I need sugar cold but I'm

[18:14] flying so high I don't even know if I'm

[18:18] coming down you rock my boat when you

[18:21] hold me so tight the world just

[18:24] disappears in front of my eyes I'm

[18:27] telling you why this ain't no madness

[18:31] the smoke in the mirrors are memories

[18:33] now The sun's come down like a river

[18:36] rising way up above.

[18:39] This ain't Yeah. This ain't no sugar

[18:43] love.

[18:47] [Music]

[19:00] [Music]

[19:10] This ain't Yeah, this ain't no sugar for

[19:14] love. I stay in bed. I still got the

[19:18] feeling that you're next to me.

[19:22] Stuck in my head when lights go off.

[19:25] You're everything that I could ever

[19:28] want.

[19:29] Your touch so soft. Not looking for no

[19:32] no

[19:35] cuz I got you. I got you. I got you.

[19:39] Don't want to show

[19:41] show us off. But you're my

[19:45] all that I need. Try to s code but I'm

[19:49] flying so high. I don't even know if I'm

[19:53] coming down. You rock my boat when you

[19:57] hold me so tight. The world just

[20:00] disappears in front of my eyes. I'm

[20:02] telling you why this matter is the smoke

[20:07] in the mirror. Now the sun has come down

[20:13] way up.

[20:15] This

[20:17] ain't no sugar.

[20:21] [Music]

[20:46] This ain't Yeah. This ain't no sugar for

[20:50] love.

[20:53] [Music]

[21:02] [Applause]

[21:07] Wondering around in a blurry time

[21:11] in a foggy state

[21:15] by ghost, but you're still alive.

[21:19] There's no time away.

[21:22] It is time to fire.

[21:25] [Music]

[21:29] We are in the dark.

[21:33] [Applause]

[21:36] [Music]

[21:46] [Applause]

[21:47] [Music]

[21:53] Heat. Heat.

[21:54] [Applause]

[21:57] Heat.

[21:59] [Music]

[22:04] [Applause]

[22:08] Heat.

[22:10] [Music]

[22:17] Heat.

[22:20] Heat.

[22:21] [Music]

[22:37] [Music]

[22:38] Heat.

[22:40] [Applause]

[22:48] Heat.

[22:52] [Music]

[23:05] Heat.

[23:12] Heat.

[23:13] [Music]

[23:20] We need to find

[23:32] you.

[23:36] [Applause]

[23:38] [Music]

[23:42] [Applause]

[23:45] Heat

[23:47] [Music]

[24:06] up here.

[24:09] [Music]

[24:28] Every day

[24:30] since I was told that you don't want me.

[24:35] But baby, you're just golden. You know,

[24:38] I try to hold on to you. I can't stand

[24:44] up cuz I'm not a kind of girl who paints

[24:48] your perfect world.

[24:51] Can't push set up. We're not living in a

[24:55] frame. And this ain't just a game.

[25:04] [Music]

[25:09] I feel

[25:11] I know you're concrete.

[25:13] [Music]

[25:24] You taste me. I know you're concrete.

[25:30] Running around in circles.

[25:33] You know that I'mma keep it cold with

[25:35] you. I feel like breaking rules. On the

[25:38] edge looking out with no parachute. You

[25:41] know I'm dreaming about us too. Playing

[25:43] around without a clue. On the edge

[25:46] cleaning out

[25:48] with us it's all or nothing.

[25:52] But guess I need more of you.

[25:56] With us it's all or nothing. But guess I

[25:59] need more of you. You say it during the

[26:01] night, but in the morning you sleep.

[26:04] With us it's all or nothing,

[26:08] but guess I need more of you.

[26:12] With us, it's all or nothing. I guess I

[26:15] need more of you. You say, but in the

[26:19] morning you sleep.

[26:22] [Music]

[26:37] I had to convince my friends this time.

[26:39] Think you're toxic to my mind, but I

[26:42] know they don't know what you're all

[26:44] about. The way you hold my body tight.

[26:47] Staying up talking through the night.

[26:49] Yeah, I know they just don't.

[26:52] With us, it's all nothing.

[26:55] Oh, but guess I need more of you.

[27:00] With us it's all or nothing. But guess I

[27:03] need more of you. You say it during

[27:05] night, but in the morning you just

[27:08] sleep. I need more

[27:14] [Music]

[27:16] with us. It's all nothing

[27:21] for you.

[27:25] [Music]

[27:41] Why don't you stay?

[27:45] Why don't we talk about this?

[27:49] Why don't you stay? Stay.

[27:53] Why don't we talk about this?

[27:56] With us it's all or nothing.

[28:00] But guess I need more of you.

[28:04] With us it's all or nothing. But guess I

[28:07] need more of you. Say you do, but in the

[28:11] morning you sleep. With us, it's all or

[28:13] nothing.