Hey everyone! Welcome to 20 minute CALISTHENICS WOKROUT at home. This full body workout will effectively target multiple muscle groups with no equipment required, just your energy and your body. Designed for beginners to advanced fitness level, it helps to build strength, improve mobility and increase endurance.
WORKOUT FORMAT:
20 minutes
30 seconds work/ 30 seconds rest
No equipment
2 -3 times per week
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00:00 Introduction
00:58 Shoulder circles
01:28 Run in place
01:58 High knees
02:28 Boxer shuffle
02:58 Ghost rope jump
03:28 Mountain climber
04:28 5 push ups to plank
04:58 Isometric push up
05:28 Pike push up hold
06:28 Left side plank
06:58 Right side plank
07:28 Cobra stretch
08:28 Plank leg raises
08:58 Supermans
09:28 Bird dog
10:28 Bicycle crunches
10:58 Bridge hold
11:29 3 way crunches
12:29 Bodyweight squats
12:59 Drop squats
13:29 Calf raises
14:29 Inverted hamstrings
14:59 Forward lunge
15:29 Wall sit
16:29 Backward kick
16:59 Glute bridge march
17:29 Sumo squats
18:29 Shoulder taps
18:59 Plank
19:29 High knee hold
19:59 Jumping jacks