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20-Minute Advanced Bodyweight Calisthenics Workout

20-Minute Advanced Bodyweight Calisthenics Workout — video by Tom Peto Training Play · 19:50

Video by Tom Peto Training on YouTube · Open on YouTube

A mobility warm-up, then three rounds of pike push-ups, alternating pistol squats, seated leg-lift compressions, reverse plank marches and hollow rocks. For experienced exercisers; raise your heels or go halfway down on pistols if needed.

  • 20 min
  • Advanced
  • Low impact (no jumping)
  • mat
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Step by step 8

Tap a time to watch that step in the video.

  1. Warm-up: squat to knee drops, angel wings, frog-to-pike stretches and Cossack lunges, 40 seconds each. 0:30
  2. Pike push-ups: hips high, back flat, head lowering just ahead of your hands, elbows drawn back, not flared. 3:42
  3. Alternating pistol squats; raise your heels on a wedge or folded mat, or go only halfway down. 4:49
  4. Seated double-leg compressions: sit tall with fingertips down and lift both feet without rocking back. 5:52
  5. Reverse plank march: hips high and level, ribs down, drawing one knee towards your chest at a time. 6:49
  6. Hollow rocks: hold a rigid hollow body and rock smoothly; a still hollow hold is the easier option. 7:51
  7. Round 2: the same five moves, with your feet on a box for harder pike push-ups if you like. 9:20
  8. Round 3: the five moves one last time. 14:52

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • In pike push-ups keep hips high, back flat and elbows drawn back, not flared
  • Hold your hips level in the reverse plank as each knee lifts
  • Rock smoothly in the hollow rock, keeping your body rigid

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpike push-ups, reverse plank marches
  • Elbows takes loadpike push-ups
  • Wrists & hands takes loadpike push-ups, reverse plank, fingertip compressions
  • Hips takes loadpistol squats, compressions, cossack lunges
  • Knees takes loadpistol squats, squat to knee drops, lunges
  • Ankles & feet takes loaddeep single-leg pistol squats, deep squats
  • Lower back moveshollow rocks, compressions
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Raise heels or go halfway down on pistols; plain hollow hold; hands flat on floor

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Tom Peto Training; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety