Workout of the week: 20 min. full body calisthenics workout for beginners | ATLETICA

Do you want to train with minimal equipment but maximum effectiveness? Full body calisthenics is the perfect method to strengthen your entire body using your own body weight. This 20-minute full body workout is ideal for beginners and helps you build strength, stability and flexibility - without any equipment! Find out now how you can increase your fitness level with simple exercises.

What is Calisthenics?

Full Body Calisthenics is a training method that uses your own body weight as resistance to improve strength, endurance, flexibility and coordination. The term comes from the Greek ("kalos" for "beautiful" and "sthenos" for "strength") and describes an effective full-body workout that is performed with no or minimal equipment.

Features of full body calisthenics:

· Functional training – Natural movements improve strength and body control.

· Minimal equipment required – Many exercises can be performed completely without equipment or with simple aids such as pull-up bars or parallettes.

· Full body workout – Works multiple muscle groups simultaneously and promotes stability.

· Scalability – exercises can be simplified for beginners or intensified for advanced learners.

Typical Calisthenics exercises:

• Push-ups – chest, shoulders and arms
• Pull-ups – back and biceps
• Dips – Triceps and Shoulders
• Squats and Lunges – Leg Muscles
• Planks and core exercises – core stability

Whether in the park, in the home gym or in the studio – Calisthenics offers a versatile and efficient way to train the entire body and continuously improve!

20 Min. Full Body Calisthenics Workout for Beginners

This 20-minute full-body Calisthenics workout is perfect for beginners and requires no equipment other than your own body weight. It combines strength, endurance and stability exercises to strengthen the entire body.

Process:

• 5 exercises per round
• 40 seconds of exertion, 20 seconds of rest
• 3 rounds in total
• 1 minute break between rounds

warm-up (5 minutes)

Before you start, it is important to prepare your muscles:

1. Arm circles – 30 seconds per side
2. Hip circles – 30 seconds per direction
3. High Knees (knee lift run at a moderate pace) – 45 seconds
4. Jumping Jacks – 45 sec.
5. Dynamic leg and arm stretch – 1 min.

Main part: 20 minutes full-body workout

Exercise 1: Bodyweight Squats – Legs & Buttocks

Execution:

• Place your feet shoulder-width apart, toes pointing slightly outwards.
• Bend your knees until your thighs are parallel to the floor.
• Keep your weight on your heels and your back straight.
• Push up dynamically, activate your buttocks.
  40 seconds of exertion – 20 seconds of rest

Exercise 2: Push-ups (knee or standard) – chest, shoulders, triceps

Execution:

• Place your hands shoulder-width apart on the floor.
• Keep your body in a straight line (no sagging).
• Slowly lower your chest towards the floor, then press up.
• Alternative: Place your knees on the floor if necessary.
  40 seconds of exertion – 20 seconds of rest

Exercise 3: Lunges – Legs & Buttocks

Execution:

• Take a big step forward.
• Front knee at a 90-degree angle, back knee almost to the floor.
• Stand up again and switch legs.
• Keep your upper body upright.
  40 seconds of exertion – 20 seconds of rest

Exercise 4: Plank with shoulder taps – core & shoulders

Execution:

• Get into the plank position (palms under shoulders).
• Tap the opposite shoulder alternately with one hand.
• Keep your hips stable and do not tilt sideways.
• Work slowly and carefully.
  40 seconds of exertion – 20 seconds of rest

Exercise 5: Mountain Climbers – Core & Endurance

Execution:

• Hands shoulder-width apart on the floor, body in plank position.
• Alternately pull your knees quickly towards your chest.
• Keep your back straight and your stomach tense.
• Adjust the pace according to your fitness level.
  40 seconds of exertion – 20 seconds of rest

Repeat the round 3 times!

After each round, take a 1-minute break and then continue.

cool-down (5 minutes)

After the workout, a short cool-down is important:

1. Cat-Cow Stretch (mobilize the back) – 45 sec.
2. Standing forward bend (leg & lower back stretch) – 45 sec.
3. Chest opener stretch (chest & shoulder stretch) – 30 sec.
4. Deep squat (improve hip mobility) – 1 min.
5. Slow breathing and relaxation – 1 min.

This full-body calisthenics workout for beginners is a great way to start training your entire body using your own bodyweight. It improves strength, stability and mobility - all in just 20 minutes!

Can I also use fitness equipment for this?

Process:

• 5 exercises per round
• 40 seconds of exertion, 20 seconds of rest
• 3 rounds in total
• 1 minute break between rounds

1. Squats with resistance band (leg squats) – legs & butt

Equipment: resistance band
Why it helps: Adds additional resistance and activates more muscle fibers.
Execution:

• Place the band over your thighs (slightly above your knees).
• Perform deep squats while maintaining tension in the band.

40 seconds of exertion – 20 seconds of rest

2. Push-ups with parallettes – chest, shoulders & triceps

Equipment: Parallettes/Dips-Bars
Why it helps: Increases the range of motion, strengthens chest & shoulders more intensively.
Execution:

• Place your hands on the parallettes and keep your body in a straight line.
• Sink deeper than with normal push-ups, then push up in a controlled manner.

40 seconds of exertion – 20 seconds of rest

3. Bulgarian Split Squat with Box – Legs & Butt

Equipment: Plyo box or bench
Why it helps: Increases the challenge by providing more depth & balance requirements.
Execution:

• Place one leg on a box or bench and bend the other leg into a deep squat.
• change sides.

40 seconds of exertion – 20 seconds of rest

4. Pull-ups with resistance band – back & biceps

Equipment: pull-up bar + resistance band
Why it helps: Assists with execution for beginners.
Execution:

• Attach the band to the pole and place your foot in it.
• Perform pull-ups, bending and stretching arms in a controlled manner.

40 seconds of exertion – 20 seconds of rest

5. Mountain Climbers with Slip Pads – Core & Endurance

Device: Sliders
Why it helps: Increases core activation & mobility.
Execution:

• Place your feet on the slide pads and get into plank position.
• Pull your knees dynamically towards your chest.

40 seconds of exertion – 20 seconds of rest

Repeat 3 rounds!

After each round, take a 1 minute break, then continue!

Cool-down with fascia roll

1. Roll out the back – 1 min.
2. Thigh & calves roll – 1 min.
3. Chest stretch with parallettes – 30 sec.
4. Deep squat for hip mobility – 1 min.

Conclusion: Calisthenics with equipment for more intensity

By using fitness equipment such as pull-up bars , resistance bands and parallettes , you can make your training more effective. These variations make your workout more challenging and help you progress faster.

Test the workout with equipment & improve your performance!