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20-Minute Beginner Bodyweight Calisthenics Workout

20-Minute Beginner Bodyweight Calisthenics Workout — video by Lucy Lismore Play · 22:12

Video by Lucy Lismore on YouTube · Open on YouTube

A floor warm-up, then three rounds of diamond push-ups, squats, side planks, back extensions and bear-position holds that get a little harder each round, with a stretch to finish. Easier options are shown throughout.

  • 22 min
  • Beginner
  • 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: forearm press-ups lying face down, plank to downward dog, glute bridges and side-to-side lunges. 0:00
  2. Diamond push-ups on your knees: hands in a diamond shape, lower your chest towards them with your core braced. 3:22
  3. Squats: feet hip-width, knees pushing out in line with your toes, chest up; sit to a chair if you need to. 4:18
  4. Modified side planks on your elbow and bottom knee, hip lifted high, 30 seconds each side. 4:57
  5. Back extensions lying face down, hands by your sides, then a bear hold with knees an inch off the floor. 6:18
  6. Round 2, a little harder: longer knee push-ups, prisoner squats, side planks reaching up and W back raises. 8:18
  7. Round 3: push-ups on toes or knees, arms-up squats, side planks with a leg lift and bear holds with shoulder taps. 13:13
  8. Cool-down: upward dog, child's pose with side reaches, then low lunge and hamstring stretches each side. 18:15

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

Form cues from the coach

  • Lower your chest toward your hands in diamond push-ups, staying on your knees if needed
  • Push your knees out in line with your toes as you squat
  • Keep your hip lifted high and your body in one plane in side planks

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadknee push-ups, side planks, bear holds
  • Elbows takes loaddiamond push-ups
  • Wrists & hands takes loadpush-ups, bear holds, plank to down dog
  • Lower back takes loadback extensions
  • Hips takes loadsquats, side lunges
  • Knees takes loadsquats, kneeling push-ups and bear holds
  • Upper back movesback extensions, elbow squeezes
  • Ankles & feet movessquats
  • 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.

Easier option from the coach: Knee push-ups, knee-down side planks, chair-assisted squats, easy back lifts

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 Lucy Lismore; 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