30 Minute Full Body Calisthenics Workout: No Equipment Needed

today I'm going to take you through a 30 minute full body calisthenics workout that you can do at home I'm going to use

some yoga blocks and a box but I'll show you options that you can do without any equipment so don't worry if you haven't

got anything available you could also substitute the box for a chair or sofa we're going to kick off the workout with

a brief warm-up then we'll get into the main strength section this warmup consists of four 30second exercises for

two rounds kicking off with an inch worm so if you come to one edge of your mat you're going to hinge at the hip

lengthening the hamstrings reaching towards your toes and then walk out into a press position so get yourself ready

to go so hinge reach down Walk It Out walk it all the way back in touch your toes

stand up I'm doing this on my Knuckles but you can just do it on the flats of your palms that's

fine try and hinge with that flat back before you allow any flexion of the back if you can't quite reach your toes

obviously you'll have to round your back a bit and bend your legs as a last minute

result let's go into a press up position take your left foot put it on the outside of the left hand turn and point

to the ceiling on that side then take your right foot onto the outside of your right hand turn and

point up and we're going to repeat these Spider-Man l es so left foot left facing turn right foot right facing

turn from here you're going to come to a squat position holding onto your toes sink as low as you can then I want you

to stand up as high as you can and then sinking down pulling your chest up nice and

tall and then standing up up don't worry if you're not getting quite the same range of motion as me just do what you

can all right coming up into a standing position hands behind your ears squatting down keeping a nice open chest

knees pushed out then back up to the top knees pushed out open chest position upright

torso and back up great one opening the chest out engaging

the upper back as well okay straight to round two back to the

inchworms on this next one stay in the Press up position and we're going into those

Spiderman lunge and rotations if you can try and straighten up through the back leg and then you'll

get a nice hip flexor stretch on that straighter back leg we're going from here into that frog

squat to Pike so we're going to hold on to the toes sink into that frog squat knees out

chest up and then standing drawing your chest in towards your quads for the pike so we're not just passively standing

leaning forwards and actively using my abs and hip flexes to draw me in okay standing up hands behind your

ears let's squat down keeping a nice open chest position knees pushed out you can have a slight turnout to your feet

and then your knees should be turned out to match that foot angle we try to engage the back muscles keep opening

that chest out working on some of that upper body posture whilst obviously also warming up

your squats all right that's the workout complete we're going to move into the

first section where we've got 40 seconds on 20 seconds off four exercises for three rounds we're going to start off

with a press up if you can't do a press up I'm going to show you a negative press up where you just just do a full

press up shape but you only do the way down and then you can put the knees down and reset I'm going to use yoga blocks

from my press UPS just cuz I personally find it a little bit easier on my wrists to put my fingertips over the edge but

most people will probably be fine with it so whether you're doing the negatives or the full push-ups let's get ready to

go so slowly down and then pushing back to the top make sure your elbows are not flaring out too

wide to the sides I'm keeping my glutes engaged my belly button drawn

in almost doing a slight pelvic tilt to the hips your hips and chest should lower at

the same rate and then I know it's tempting to leave your hips behind on the way up but you want them to rise in

time with your torso great job okay so you can either just do a close foot squat or if you've

got a box or sofa you can do an alternating pistol squat with me so whichever one you

prefer it might even be worth putting a slight heel elevation to your close foot squat if you're on the pistol you're

going to sit down with one leg stand back up and then sit down with the other leg obviously with a lower you go the

harder it's going to be and if you just can't do this at all just opt for that close foot

squat make sure that knee is not collapsing in towards the big tail you want to actively

keep it out slightly to counter the natural tendency to collapse in great job okay we're going to lie

face down on the mat we're going to reach our arms overhead and then reach our arms down by the hips I'm going to

stay prone on the floor trying to keep my lower back relaxed using the upper back muscles for

this [Music] n

okay final one probably my favorite ab exercise I'm going to do a hollow hold I'll show you a full Hollow and then you

could also pick that half hollow variation where you got one knee in and your hands by your pockets I'll be doing

a full Hollow for this first one so whatever variation you've chosen you

want your lower back to stay nice and flat to the floor Head and Shoulders should be

slightly off the mat the lower down your legs go the harder it's going to be as you can tell

from my voice shaking great job okay you got a short rest 30

seconds off and then we go into the second of three rounds so we'll be starting back with

that negative press up we want to almost create an arrow shape of your body so from a bird's eye

view down your torso and your arms down to your elbows should create an arrow not a

[Music] t-shape the yoga blocks actually let you go a little bit deeper as well than the

floor so if you're fairly Advanced on the Press UPS it's probably worth getting some

yoga blocks just so you can get that extra range of motion on these as well but doing them on the

floor either opt in for that close foot squat or a pistol box squat I'm going to try a slightly lower box for this

one if you're doing the close foot Squat and you've got something you can elevate your heels with that can really

help you to get the depth which will start building your quads up to support these

pistols it could be a plate or you could elevate your heels with a book even if you're doing these pistol squats

elevating your heels can be really useful so feel free to do that if it helps you to do the exercise

[Music] better definitely harder lower down like that going to do some over unders maybe

the last round I'll try doing full pistols try and use your upper back keep your

lower back relaxed for these maximum hand height from the floor

[Music] on to that Hollow I'll show you that half hollow

demo as well but if you got the full Hollow just go for that instead if you're going for the half

hollow hollow hold going to bring one knee in one leg out and hands can hover down past your pockets like this you

still should have your head and shoulders off the mat whichever variation you're aiming

for lower back should not be arching off the mat you can switch your legs around if

you're in this half hollow it doesn't matter too much your core position should be locked locked in pretty

similar whichever way around you got your legs bringing one knee in just makes it a little bit easier to keep

that lower back flat to the floor CU it helps tilt your pelvis great job two

down one round to go and then we'll go on to our second strength section I'll give you four new

exercises and I'm going to have a go at those full pistol squats after these press

[Music] ups work on that hip to torso timing coming down together up

together people often leave the hips behind like this and snake up we definitely don't want to

do that keep the belly button drawn in Rise the hips with the chest if you can't do it just do a negative on the

way down and reset your knees at the bottom all right let's try these full pistol squats this is going to challenge

me without a heel elevator without my heels elevated but we'll give it a go you probably

find you got one side tighter than the other make

sure that knee is not collapsing towards the center ideally you'd have a slightly

more upright body position than I'm doing right now but that wasn't too bad for

me okay prone over unders working on drawing the belly button pressure off the floor engaging the glutes max hand

height minimum lower back engagement onto the hollow hold whether you're

doing the full Hollow or the half hollower whichever you're doing abs engage lower back flat to the floor Head

and Shoulders slightly off I all right great job you got a minute

off so enough time to grab a quick sip of water and then we're moving on to our final strength section four new

exercises 40 on 20 off for three rounds if you're enjoying this workout and you'd like to do more maybe even

slightly longer cisic workouts I've also got some equipped ones using a pull-up bar using Rings check out my TPT virtual

Studio members area which I I'll link in the description of this video it's a members area including some exclusive

videos not on my main YouTube channel usually slightly longer workouts okay get ready for those Pike

push-ups you can't do a pike push-up you got the pike negative to kneeling so you do a full Pike on the way down but then

just reset at the bottom if you've got these scooting down scooting back up you might want to unlock your knees slightly

should be sliding forwards sliding back keep the hips as high as

possible again you don't need the blocks this is just to make it easier for my wrist however it does let you come a

little bit lower down into your Pike which can be be useful if you're doing that kneeling

reset that's absolutely fine It's Tricky one to get used to but well worth it for building up

some hand strand handstand strength next grab your sofa box or just do the regular split squat back for elevated

going to do all 40 seconds on one side generally I like to put my foot upside

down like that so my shoelaces are resting on the box or on the bench or sofa if you haven't got anything to

elevate your foot on just do a regular split squat it's a really good one as well as

developing leg strength it's also opening out the hip hip improving your Mobility cisic is not just about

strength it's about strength and Mobility combined okay brief break remember which

leg you've just done then you're going to go on to the other [Music]

side it's okay not to be upright in the bottom position of the movement so

actually leaning forwards might be more of a neutral spine position if you try and come upright you might end up

overarching your lower back like this so just a slight subtle lean forwards and then you might come more upright as you

get towards the top of the lift okay back face down on your mat now going to do a prone y raise again trying

to keep the lower back relaxed lift the hands as high as you can making a wi shape with your

body oh great

job one round down two to go get ready to go with these Pike press UPS so you're trying to keep your back flat

that's why I said you could unlock your knees cuz it's a bit easier to keep your back flat if you've got a slight knee

Bend but then that knee angle should stay fix throughout you're almost sliding back and forth slightly but

keeping the hips high pivoting at the toes just like in a regular press up don't let your elbows flare out too wide

tuck them in towards your side slightly you should be able to look your gaze

back towards your feet making it more of a shoulder press than a chest

press got those Bulgarian split squats next take your time on the way down there be

three counts down one to two counts up [Music]

[Music] [Music] prone on the mat for that y raise it's a

really good one for the posture muscles of your upper back your mid lower traps keep the elbows locked maybe turn

your thumbs up as you rise your hands great job if you made it this far that

means you can finish got one more round left so don't go anywhere you're going to make

it if you're really struggling with those Bulgarian split squats just opt for the regular split squat that I've

popped up on the screen as an alternative starting with these Pikes though for the first

exercise so lifting the tailbone not lengthening the hamstrings you were sliding forwards and then sliding back

in the exact path you came to the floor in the main mistake I see on this is people do it great on the way down but

then they push up like this and then kind of scoot over now we want to scoot down and forwards and then back the same

way we've just come to advance this you do the same exercise but elevate your feet onto a box

okay onto those split squat or Bulgarian split squat going to try elevating my back

heel a little bit more just to give me a bit more of a stretch controlling that front knee

making sure it's not collapsing in see the staying dead Central or sometimes I'll tell people to

try and turn it out but that's really just to counter the fact that they're trying to turn it

in bestay your brain feeling pain never down you can do some more push start

pain and you find a door open okay Switching to the other side brief break

[Music] [Music] though I personally find these get

easier as the sets go on as your hip flexes start opening up and I find that one of the best things you can do for

your flexibility is just train exercises that have a really big range of motion you'll

probably get just as good if not better flexibility results from training with large ranges of motion than you will

from just doing long static stretch routines not that I'm against that but you should definitely train like this as

well okay final set of the whole workout got those prone y raisers let's improve

those upper back posture muscles get nice and high keep your belly button drawn slightly up off the floor if

possible he and that's it workout complete thanks so

much for joining me let me know in the comments below how did you find that workout and where in the world are

you're following along from I truly do love to hear that I'll link a quick 5 minute cooldown stretch on the screen

and also if you want to do a 45 minute version of this workout or some more equipped longer calisthenics workouts

check out my TBT virtual Studio members area Linked In the description of this video and I'll see you again soon for

another workout