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Transform your fitness journey with this beginner-friendly calisthenics workout that requires no equipment—just your bodyweight, a mat, and water! This full-body routine is perfect for those starting their fitness journey or looking for an effective at-home workout. The session is 35 minutes long, with a 5-minute warm-up, 30 minutes of workout, and a relaxing cool down to wrap it up. Calisthenics is an excellent way to build strength, improve flexibility, and increase endurance using your own bodyweight. This workout is designed to help you tone your muscles, improve core stability, and feel great—all from the comfort of your home. Modifications are provided for beginners, and a yoga block (or a thick book) is recommended for those who want to add a challenge. Workout Breakdown Warm-Up (5 minutes): Prepare your body with simple dynamic stretches to loosen up muscles and boost circulation before diving into the workout. Workout (30 minutes): Timer: 40 seconds on, 20 seconds off. Elevated squat pulses Elevated squat Elevated curtsy lunge (left/right) Elevated rear foot lift lunge (left/right) Elevated static lunge (left/right) Elevated staggered squat (left/right) Cossack squat Reverse plank march Prone over-under Deadstop push-up Superman Uneven push-up with T rotation (left/right) Reverse snow angel Tricep dips Cobra push-up Single-arm plank ladder (left/right) Alternating kick-through Plank saw Plank walk-in Plank hip dips Plank hips up and down Hollow hold Pull-over toe touch Draw circles Bicycle crunch This routine is a non-repeat workout, so you’ll keep moving through a variety of exercises, targeting different muscle groups for a balanced, full-body burn. Why Calisthenics? Calisthenics not only helps you build lean muscle but also improves mobility, coordination, and posture. It’s an accessible and effective form of exercise for everyone, whether you’re just starting out or looking to diversify your workouts. For beginners, this workout ensures low-impact movements and includes modifications to suit your fitness level. Advanced exercisers can take it up a notch by incorporating the yoga block for an extra challenge. Tips for Beginners Go at your own pace. It’s better to maintain good form than to rush through reps. Take breaks if needed and listen to your body. Consistency is key—show up, and you’ll see progress over time! Start Today Make It Your Own Beginners can perform all exercises without the yoga block, while more advanced participants can use the block for added intensity. Remember, fitness is a journey—celebrate every small step along the way! Start today, and experience how calisthenics can transform your strength, endurance, and confidence—all from the comfort of home. This workout is perfect for anyone looking to improve strength, endurance, and overall fitness without the need for a gym or expensive equipment. Give it a try, and let this calisthenics session become a part of your weekly routine! 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. BEGINNER at Home CALISTHENICS Workout - No Equipment, Full Body #calisthenics #calisthenicsforbeginners #homeworkout #fullbodyworkout