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20-Minute Beginner Calisthenics for Core and Shoulders

20-Minute Beginner Calisthenics for Core and Shoulders — video by Clara del Sol - Yoga & Calisthenics Teacher Play · 20:10

Video by Clara del Sol - Yoga & Calisthenics Teacher on YouTube · Open on YouTube

Core and shoulder groundwork for calisthenics: leg lowers and crunch twists, wrist prep, plank progressions with shoulder taps and leg lifts, seated L-sit drills, plank-to-forearm walks, a pike hold and dolphin pose, with easier options throughout.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

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  1. Warm-up: rock in a deep squat, then straighten your legs with arms back and sink down again, spine long. 0:21
  2. Leg lowers: legs to the sky, lower one at a time to hover, lower back on the mat; then open and close the legs. 1:40
  3. Crunch twists: legs crossed, hands behind your head, elbow to the opposite knee; then cross the other leg. 4:06
  4. Wrist prep: sitting on your heels, fingertips back and rock side to side, then the backs of the hands down. 5:50
  5. Plank: push the floor away and round your upper back; then shoulder holds, leg lifts and knee to elbow. 6:55
  6. L-sit drills: seated straight-leg lifts, then round your spine and press down to lift your hips, ankles crossed. 10:14
  7. Plank walk-downs: lower to your forearms one elbow at a time, then press back up; knees down is fine. 12:40
  8. Hamstring stretch reaching forward, then L-sit practice: round your spine, press down hard and lift your hips. 14:13
  9. Pike hold: walk your feet in until your shoulders are over your wrists, press away, little weight on your toes. 15:52
  10. Dolphin pose: forearms down, push the mat away, lift your hips and dip forward; then puppy pose and a last dolphin. 17:09

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

Form cues from the coach

  • In plank, push the floor away and round your upper back slightly so you don't sink
  • Keep your lower back on the mat during leg lowers; bend your knees if it lifts
  • For L-sit lifts, round your spine and press down hard through your hands

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadplanks, plank walks, pike hold, dolphin
  • Wrists & hands takes loadplanks, L-sit lifts, pike hold
  • Neck moveshead lifted in crunch twists
  • Elbows movesplank-to-forearm walks, dolphin
  • Upper back movesrounded upper back in plank and dolphin
  • Lower back movesleg lowers, crunch twists
  • Hips movesdeep squat, leg lowers, L-sit leg lifts
  • Knees movesdeep squat, child's pose, knees-down plank
  • 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.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knees down in planks and plank walks; bent knees for leg lowers, L-sit drills and dolphin

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 Clara del Sol - Yoga & Calisthenics Teacher; 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