Move · Videos · Strength · 18 min

18-Minute Beginner Calisthenics Workout, No Equipment

18-Minute Beginner Calisthenics Workout, No Equipment — video by Clara del Sol - Yoga & Calisthenics Teacher Play · 18:16

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

A first calisthenics session: spine and wrist warm-up, plank, push-ups from the knees with slow lowering, boat and reverse tabletop holds, deep squats and shoulder taps, then optional crow or wall handstand practice. Made for complete beginners.

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

Tap a time to watch that step in the video.

  1. Warm-up on all fours: forearm cat-cow, short knee hovers, then bird-dog crunches on each side. 0:41
  2. Wrist prep: lift your elbows off the mat for triceps extensions, then wrist circles and fingertip lifts. 3:13
  3. Plank: shoulders over wrists, push the floor away and keep your glutes on so your back doesn't sag. 5:34
  4. Wide-legged forward fold: hands behind your head, hinge from the hips with a long spine, then stand up. 6:24
  5. Boat pose, leaning back with legs lifted (sit on a pillow if needed), then flow into reverse tabletop. 7:30
  6. Push-ups from the knees: hands under shoulders, elbows about 45 degrees; if you can't press up, lower slowly. 8:54
  7. Boat rocks: lower to straight legs with only your lower back touching, then come back up to boat. 11:39
  8. Deep squats: toes slightly out, knees not caving in; add a jump only if your knees and ankles are happy; 10. 12:27
  9. Shoulder taps: plank with feet a little wider, tap each hand to the opposite shoulder without swaying; 10. 13:38
  10. Playtime: crow pose from toe taps to both feet up, or kick-ups towards a wall handstand with straight arms. 14:27

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

Form cues from the coach

  • Push the floor away in plank and keep your glutes on so your back doesn't sag
  • If you can't press up yet, lower each push-up as slowly as you can
  • Keep your elbows about 45 degrees from your sides, not flared out

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadplank, push-ups, shoulder taps, crow/handstand
  • Elbows takes loadpush-ups and slow lowering, triceps extensions
  • Wrists & hands takes loadplank, knee push-ups, shoulder taps, crow
  • Hips takes loaddeep squats, boat holds, wide-leg hinges
  • Knees takes loaddeep squats, kneeling tabletop
  • Upper back movescat-cow, rounded-back plank holds
  • Lower back movescat-cow, wide-leg hinges, boat lowers
  • Ankles & feet movesdeep squats
  • 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: Knee push-ups or slow lowering; fists or forearms if wrists hurt; squats without the jump

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