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40-Minute Intermediate Full-Body Calisthenics and Core Workout

40-Minute Intermediate Full-Body Calisthenics and Core Workout — video by Heather Robertson Play · 39:45

Video by Heather Robertson on YouTube · Open on YouTube

Certified trainer Heather Robertson leads a warm-up, three bodyweight circuits (lunge-and-kick, squat holds, jump squats, triceps dips, inchworm push-ups, planks, raised-foot lunges, lunge jumps), a crunch finisher and a cool-down. Music and timer, no talking; needs a yoga block, step or chair.

  • 40 min
  • Intermediate
  • High impact (jumping)
  • mat, chair
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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: arm swings, lunges with reaches and twists, squats, then bird-dogs on all fours. 0:40
  2. Circuit 1, 40 seconds each: lunge back and kick (right, then left), squat hold, jump squats (easier version shown). 5:21
  3. Circuit 1, round 2: the same four moves again. 9:21
  4. Circuit 2: triceps dips on a block, inchworm push-ups, elbow plank hold and walking bear plank with taps. 13:31
  5. Circuit 2, round 2: the same four moves again. 17:32
  6. Circuit 3: lunge pulses with the front foot on a block (each side), heels-raised squat pulses, then lunge jumps. 21:42
  7. Circuit 3, round 2: the same four moves again. 25:42
  8. Core finisher: double-pulse bicycles, oblique crunches and one-way bicycles on each side, then bicycle crunches. 29:52
  9. Cool-down: a deep squat, side reaches, kneeling lunge stretches, seated twists, then rest lying on your back. 35:03

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

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loaddips, inchworm push-ups, planks, bear walks
  • Elbows takes loadtriceps dips, push-ups
  • Wrists & hands takes loadinchworm push-ups, bear-plank walks, dips
  • Hips takes loadsquat holds, lunges with kicks, squat pulses
  • Knees takes loadjump squats, lunge jumps, raised-foot lunges
  • Ankles & feet takes loadjump squats, lunge jumps
  • Neck moveshead lifted in 5 min of crunches
  • Lower back movesbicycle and oblique crunches
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • 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.

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 Heather Robertson; 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