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Looking for a challenging yet beginner-friendly full body calisthenics workout at home? This 30-minute bodyweight-only session is perfect for building strength, mobility, and control – with modifications for all fitness levels! This full body workout includes low-impact alternatives for beginners and progresses naturally into more demanding movements. All you need is your bodyweight – plus a chair, bench, or sofa for a few supportive exercises. No equipment, no excuses – just real results from the comfort of your home. 💥 Workout Format: – Total Time: 30 minutes – Equipment: None (Chair or Sofa Optional) – Warm-Up: 4 minutes | 30 sec per move | No rest – Workout: 30 unique bodyweight exercises | 40 sec work | 20 sec rest – No Repeat! 🔹 Warm-Up (4 minutes – No Rest): • Arm half circles with wrist rolls • Hip circles • Inchworm • Plank shoulder circles • Plank toe touches • Alternating lunge back stretch • Wrist stretch 🔸 Workout (30 Moves – 40/20 Timer): Plank to pike Alternating kneel to squat Lunge to crossover (left) Lunge to crossover (right) Triceps dips (use chair or sofa) Chair-assisted pistol squat (left) Chair-assisted pistol squat (right) Incline push-up Bulgarian lunges (left) Bulgarian lunges (right) Reverse plank march Reverse nordics Squat to frog stand tap Reach under + star plank (left) Reach under + star plank (right) Elevated pike shoulder taps Elevated pike hold with alternating leg lifts One-leg plank to front kick (left) One-leg plank to front kick (right) One-leg down dog to hover (left) One-leg down dog to hover (right) Hamstring march X superman Reverse snow angel Bridge stretch (left) Bridge stretch (right) Candlestick to L-sit pump Elbow leg lift to tuck Reverse crunch kicks Hollow hold ✨ Whether you're a beginner starting your calisthenics journey or someone looking for a full-body burner with smart progressions, this routine gives you challenge and support in one session. 💡 Tip: Use a sturdy chair, bench, or low table for assisted movements like pistol squats, dips, and Bulgarian lunges. 🛋️ Train at home with purpose, challenge your body, and build real strength—no gym, no equipment, no repeats! Let me know in the comments how you felt after this session and which exercise challenged you the most! ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @lucybraunschweig ♡ Instagram: @luciebraunschweig ⚠️ Disclaimer: Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout. #calisthenics #homeworkout #bodyweightworkout #beginnermodifications #noequipmentworkout #fullbodyworkout #calisthenicsforbeginners