20 Min Beginner Calisthenics Workout | Full Body | Day 8

Build full body strength, stability and control with this 20 minute beginner calisthenics workout. Welcome to Day 8 and the beginning of Week 2 of the 28 Day Beginner Calisthenics Challenge! This week we’re building on the foundations you practiced in Week 1 with more challenging exercise variations, longer holds and greater demands on your strength and body control. Remember: you do NOT have to move on just because seven days have passed. If Week 2 feels too challenging right now, go back to Week 1 and repeat it for as long as you need. The goal is to progress when your body is ready and begin each new week stronger than you started the previous one. WORKOUT DETAILS 20 Minutes 45 sec work | 15 sec rest Full Body Beginner Friendly EQUIPMENT • Exercise mat • Chair or sofa WARM UP 👉    • 6 Min Full Body Warm Up | Calisthenics Mob...   WORKOUT BREAKDOWN 00:00 Intro 00:10 Plank to Pike Shoulder Taps 1:05 Superman + Pull-Up 2:05 Reverse Plank March 3:05 Squat Calf Raise + Up & Down Reach 4:05 Tabletop Alternating March & Lower 5:05 Reverse Runner Lunge to Knee Drive – Left 6:05 Reverse Runner Lunge to Knee Drive – Right 7:05 Negative Push-Up + Plank Ladder 8:05 Single-Leg Glute Bridge – Left 9:05 Single-Leg Glute Bridge – Right 10:05 Plank Alternating Forward Reach 11:05 Frog Pump + 2 Sec Hold & Crunch 12:05 Pike Alternating Leg Lift with Controlled Hold 13:05 Straight-Leg Tricep Dips 14:05 Push-Up Negatives 15:05 Cossack Squat – Left 16:05 Cossack Squat – Right 17:05 Side Plank Hip Dip – Left 18:05 Side Plank Hip Dip – Right 19:05 Hollow Hold with Alternating Leg Extension COOL DOWN 👉    • 6 Min Full Body Cool Down | Calisthenics S...   🌱 28 DAY BEGINNER CALISTHENICS CHALLENGE Follow the complete challenge here: 👉    • 28 Day Beginner Calisthenics Challenge   WEEK 2 Week 2 introduces more challenging variations of the foundations you built during Week 1. Take your time, use easier modifications whenever needed and take extra rest if necessary. If you’re not ready to progress yet, repeat Week 1. There is no deadline for completing this challenge — your progress matters more than the calendar. ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @LucieCalisthenics ♡ Instagram: ⁨Lucie Braunschweig #calisthenics #beginnercalisthenics #calisthenicsworkout DISCLAIMER This workout is provided for general fitness and educational purposes only and is not medical advice. Always exercise within your own abilities and stop if you experience pain, dizziness or unusual discomfort. Consult a physician or other qualified healthcare professional before beginning a new exercise program, particularly if you have any medical conditions, injuries, concerns, are pregnant, or are unsure whether this workout is appropriate for you. By participating, you acknowledge that physical exercise involves inherent risks and that you are responsible for choosing exercises and modifications appropriate for your individual abilities. Lucie Calisthenics and its creator are not responsible for injuries or damages resulting from participation in this workout.