10: 20-Min Full Body Calisthenics Workout | No Equipment | BodyFit By Amy

Hey everybody, I'm Amy from BodyFit by Amy, and this is your full body calisthenics workout. This is a workout where we are working your entire body using no equipment, all bodyweight exercises, and within those I will be giving you options to keep it low impact, take it high impact, and putting some things together. So full body strength, cardio, and mobility, all with options to work to your fitness level. Are you ready? Let's do it. Let's start with a quick gentle warm-up, a little bit of mobility, but mostly just getting the blood flowing, getting our bodies ready to move. You can march and then roll those shoulders. Now when we talk about calisthenics, I know it is all over the internet right now. Maybe you've heard about it. It seems to be really trending right now. It's something that's been around forever. It just means bodyweight exercises, guys. Don't overthink it. Of course, sometimes we think of military calisthenics and we think of jumping jacks and high-impact burpees, squat jumps, things like that. Those are all great. I'm going to give you some options to take things up to a higher impact version today. Let's add a little step out with it. But you certainly don't have to take it high impact. You don't have to jump to be doing calisthenics. So all body weight. All strength-based, but all should also get your heart rate up. Let's take it right here, just a little shift of your weight. Reach and reach as we stretch out through our back. Let's bring our hands in here and stretch here. So the way this workout is going to work, everything is 40 seconds only, and it is essentially a repeat workout because we're going to do one exercise, then another, then we're going to put them together. So a little bit of a combo workout in that way, and especially Let's take a little hip roll and then we can add a little squat to it. Especially as we get to those combo moves, that is where I will give you an option to take it up a notch. So everything is 40 seconds of work, 20 seconds of rest. First set, first circuit is a tiny bit longer, second one is short. We will be in and out with this workout. Of course, I'm going to remind you to be where you are today. Let's reach it up, hinge, just like that. Be where you are today. You do you. It is your workout. One more right through here, and then if you can, walk it back to that high plank. If that's not right for you, walk it back to the knees, and we're just going to do a little rotate right through here. Here. So nothing too crazy. Just some bodyweight exercises to build upper body strength, lower body strength, core strength, cardiovascular, and also mobility and flexibility. One more, and then go ahead and walk your hands back. Feel that stretch in the back of the legs, and then slowly roll it up. We will get a quick water break, maybe 2. But of course, get it whenever you need it. We're gonna start just with cross knees, so hands behind your head if you can. We're coming across and across. Let's engage that core, open up the chest. Here we go. Now I want you to think of this— it's going to get all the things, but sometimes we do a cardio knee, sometimes we really get the strength, sometimes we really go for I want you to be thinking of all of those things. Contract the core, rotate in your torso, pull everything in strong. Can you hold that knee up for a second without having to really strain? I want you to think about that core lifting and pulling in. And again, keeping those elbows back so we really twist through the torso for core, but also it becomes that chest opener which we all need. Right, 3, 2, 1, shake it out. Now we're gonna take it to a basic squat, classic calisthenics. We're gonna drop it down, we're gonna bring it up. Now if you want, at the halfway point I'll give you an option to come up on those toes, to come down for a little impact, or add a jump, but it's totally optional. So here we go, squat it down, bring it up. And I know sometimes when you see online people talking about calisthenics or military You'll see them going super fast. I would much rather you get the mobility and the strength of it than the speed, right? Totally fine to pick up your pace, but don't sacrifice form, right? I still want you to get low, open up the hips, drive up and in. If you want, come up on the toes, land, or even a little jump. Up to you. A little bit of power. Your option, you can come up or just keep the regular squat. Little leg burn. 3, 2, 1. Right. All right, now as you may have guessed, let's put them together. So hands behind the head, squat low, cross your knee, squat low, cross your knee. If you want to jump it, you can, or just keep it squat for lower body, cross knee upper and core. Here we go, down. And again, you're trying to cross, you're trying to drive up, hold the knee at the top for a split second. What I mean by that is not this, right? Hold down, breathe. Do you want to power it up? You can do that too, little jump, but you're still getting that cross, right? 10 seconds. Power as you cross. Heart rate cardio. 3, 2, 1, shake it out. Right, so we're getting some quads, some hamstrings, some core, some heart rate. All right, next team, it's an inchworm. So if you can hinge, walk it out on your hands, walk it back. If you need to, you can just walk out a little ways or walk out to your knees. Here we go. Here, walk it out, hold the plank, walk it back. You often see me include this in warm-ups because it is such a good mobility exercise, but as you notice, it's also cardio, it's also strength. We're getting the hinge, the mobility We're getting upper body and core strength here. We're getting lower body strength as we come back out of that squat, right? So you decide how far you want to go out, if you want to go out on your toes or stay on your knees. One more, and then meet me down on the mat after this one. Bring it down. All right, our next move is a push-up. This push-up can look like whatever you want it to be. And we're going to add a little shoulder tap. So push-up, tap, tap. If you want to do the push-up here or here, doesn't matter. If you want to do the tap knees or toes, doesn't matter. Here we go. Push-up, tap, tap. You can also elevate that push-up. Maybe a push-up for you is on the wall. Maybe it is elevated hands on a countertop or a bench. Either way, Straighten that torso, wrap that core. Slowly lower, power up, tap, tap. The tapping is a little coordination drill, but also up and up. Also putting you a little off balance to make that core work harder, right? And here and here. One more, up And up. Go ahead and meet me back up. All right, here's what we've got. Option 1, you just do the inchworm again, whatever you just did, walking all the way out or walking out. No, 3 options. Option 2, walk it out, push it up, walk it back. Don't forget about the shoulder taps. And then if you want, you can also make that a jump instead of the inchworm. So here we go. Inchworm it out, push it up, inchworm it back. 3, 2, 1. That's not right for you, just do the inchworm. If you want to take it up, pop up, pop. So yes, it is a little version of a burpee, but you do you. Maybe you want to pop it back, push it up, and then walk it in. That works too. Here. Up. 5, 4, 3, 2, 1. Shake it out. Oh, that was a lot of arms, right? Shake it out right through here. All right, we're gonna take our feet nice and wide. We're gonna do a little side lunge. So side lunge, step into it, side lunge, dropping that hip. Push out of it. Take your time. Here we go. If you're like me, that heart rate is up. Whatever version you did, whether you did the inchworm or the pop back, I'm sure you're feeling it. So does not matter your speed here, just good form. Sit low in the hip, push out of it. Getting those outer thighs, Glutes, and then moving laterally, right, right to left. We do a lot moving forward, we call that the sagittal plane of motion. We want to be moving in all planes of motion, right through here. Last one, and up. Breathe. Almost done with this first circuit. It's a short workout, I promise. All right, hands behind the head. This time. Side knee, side crunch, side crunch. If you can keep those arms up, I know they're tired, but it's going to give you a stretch. And you don't have to get all the way to the elbow, but just go for it. Here we go, right here. And really think of it as a crunch, not pulling my elbow to my knee, Right, but really crunching to the side, to the side, right here. 10 seconds. Does not have to be fast. Again, try to hold the knee at the top so we really get those abs crunching. 3, 2, 1. Finish it out. All right team, we're gonna split this up right and left. We're going side lunge on the right, tap it in, side knee. If you want to make it a little bit of power, feel free. If you want to side lunge, step it in, and then get set, go there. You do you. Here we go. Side lunge, side knee. Get low. And up. Want some more power? This works too. You don't even have to jump it. Power, land soft, bring it in. Again, side knee, hold, take it out. Up and hold, take it out. 10 seconds. 5, 4, 3, 2, 1. Breathe. Other side. Now we're getting some water, I promise. I told you the first one would be long. Last circuit is gonna feel short, but getting it done, team. Let's take it to the other side. Deep into that side lunge, push out of the hip, open it up. Side abs, here we go. Here, deep. And here, down and up and up. Pull it in. Side. Again, thinking about all the parts— lower body, hips, glutes, power abs, side crunch, side abs. Last one. And breathe. How are we doing? Over halfway there. Let's grab a quick sip of water, then we get circuit 2. It's fast, I promise. And we're going to start on the mat. Here we go, team! Cheers, y'all! Meet me on the mat. All right, we're taking it here. If you want to do a standing version of this, you're going to do a little front kick and you're going to go overhead triceps just like that, all body weight. For this, we're going to take it to that little V-sit or star crunch. I like to call it a starfish here. You can either just reach with a little crunch or all the way up. All right, go ahead and join me. We're down here, zip up that core. After this, we're going to stay here for a tricep dip where I will give you options. Here we go, power it up. Starfish crunch, and make this whatever you need it to be. If it's just a small lift of the shoulders, Small lift of the leg, that's okay too if it's just one or the other. If you can, power slowly down. I want you to think of that deep core doing the work, right? Not your hip flexors, not your back. And slow. Yes you can. And here. 5 seconds. 3, 2, 1. All right, we're taking it here. So 2 options: fingertips pointing towards you, you can keep your hips down and just lower. Elbows pointing to the back and push. If you can, as you push up, you're going to bring those hips up. Down and up. Either way, bend in the elbows, fingertips forward so we get triceps, open up the chest all the way through. Here we go, bend Push. Also getting some glutes and hamstrings right, right here. This is where I always end up pulling my microphone down. You keep going. Remember, you don't have to bring those hips up, you can just push, but I want you to use your arms to do it. Keep those elbows pointed to the back. And up. And up. It's okay, you don't have to get super far in that range of motion. Just use your arms to lift and then little push at the top through the glutes. 3, 2, 1, stretch it forward. Last little push for upper body, putting them together. Rest those wrists. Here's what we've got: down and knee tap. Oh, it's hard to do. If you don't want to tap it, just Bring the knee up, or it's a little kick like that starfish. Down, kick. If you want to cross it, cross it. Let's do it, here we go. Down, knee. Down, here. I want to get both parts in. I know sometimes we see just a little tap, tap, a little crab walk. I want to get the tricep in first and foremost. So So if you want to go there and just keep the knees low, you can do that too. Here, breathe slowly down, up. Core. Yes, I know. Ah, last one, triceps. Oh, there's always one exercise that I kind of fumble through, and I remind you Go ahead and come up. It's hard cuz we're working hard. Rest those wrists, bring it up slowly. Doesn't matter what it looked like, it matters just that we did it. All right, something a little easier to execute— forward knees. But I want you to think about that standing crunch. Here we go. So keeping it here, and if you want to pick up your pace, you can do that as well. But again, I don't want it to be cardio knees. I want us to think about the core and the torso as well. Crunch, hands up strong. Also getting that upper body pull, opening it up after we just worked the back of the arms, right? 10 seconds, breathe. 3, 2, 1. All right team, now we're gonna take it alternating lunges. Here to here, here to here. If you want, you can do a little jump in between, totally optional. But let's take it, tap back in those lunges. You can also just tap back here, tap back here. You do you. Here we go, lunge. Drive it up. Modification, just tap it back but keep the strength in that front leg. Progression, jump. Here, here, here, here. We are so close to being done, so hang with me if you can. Balance if you can. Maybe I take it back to our regular Yes, you can! 5, 4, 3, 2, 1. Catch your breath, team. This is it. We're splitting the time, 20 and 20. Right knee here, knee. If you want to modify, take it here. Keep that front foot forward. If you want to really get the lunge, drop it down. Feel free to progress to a jump. Here we go, 20 seconds. Right foot forward, left knee coming in. You can just tap it back, keep it fast. You can get the lunge or a little power. I know. 3, 2, 1. Shake it out. I'm going to give you 10 seconds to breathe. You're welcome. Let's finish this out strong. Other foot forward. Tap and knee, lunge and knee, jump and knee. Here we go. If you're tapping, I want you to try to pick up your pace. Yes! 5 seconds. Every time I go to look at my clock, I lose This is my balance. 5, 4, 3, 2, 1. Shake it out. Some little hamstrings. There's that heart rate. We had to finish with something up there, right? Breathe all the way through. Catch your breath. Little taps in front. We're going to keep this cool down pretty short cuz we are at our 20-minute mark, but of course, please get some stretching on your own. Let that heart rate come down, make sure you hydrate, and of course, leave me a comment, leave me a like, let me know how you're feeling. Did you like these exercises? Would you like to see more calisthenics? Again, I have a ton of body weight and body weight HIIT and body weight cardio and strength here on my channel, over in my app. That is all calisthenics, but we're going to get a little more focused cuz I know that's what many of you are searching for. So let me know, would you like to see more? Would you like to see more in this 20-minute range? I'm sure that you would. So leave me a comment, leave me a like, subscribe to to the YouTube channel and join me in the BodyFit Athletic Club. Let's get one big deep breath in and out. You did it! That was your full body calisthenics bodyweight workout. Great job, everybody!