20 Min Beginner Calisthenics Workout | Full Body | Day 22

Build full body strength, balance and control with this 20 minute beginner calisthenics full body workout combining bodyweight strength, core work, compression and calisthenics progressions. Welcome to Day 22 and the FINAL WEEK of the 28 Day Beginner Calisthenics Challenge! 🔥 Over the past three weeks, we’ve built the foundations step by step. This week we’ll use that strength and control to work through some of our most challenging variations yet — while still keeping easier modifications available whenever you need them. Today’s full body workout combines upper body strength, unilateral lower body work, core stability and compression. You’ll recognize many movement patterns from previous weeks, but we’ll increase the challenge through leverage, balance, range of motion and control. Remember: you do not need to perform every harder variation perfectly. Try what you can, use the modifications when needed and focus on good form. If you’re not ready for Week 4 yet, repeat Week 3 and come back when you feel ready. There is no deadline for completing this challenge. WORKOUT DETAILS 20 Minutes 45 sec work | 15 sec rest 20 Exercises No Repeat Full Body EQUIPMENT • Exercise mat • Chair or sturdy elevated surface • Wall WARM UP 👉    • 6 Min Full Body Warm Up | Calisthenics Mob...   WORKOUT BREAKDOWN 00:00 Intro 00:10 Feet-Elevated Plank to Pike + Shoulder Taps 2:05 Superman Pull-Up to Push-Up Reverse Plank Straight-Leg Lift Squat Hold + Calf Raise Tabletop Alternating Leg Extension to L-Sit Pump Wall-Assisted Shrimp Squat – Left Wall-Assisted Shrimp Squat – Right Push-Up + Plank Ladder Single-Leg Glute Bridge + Straight-Leg Swings – Left Single-Leg Glute Bridge + Straight-Leg Swings – Right Low Plank Bird Dog Hamstring Walkout Pike Leg Lift + 2 Pulses Single-Leg Tricep Dips Push-Up + Arm Lift Cossack Squat – Left Cossack Squat – Right Side Plank Hip Dip + Leg Lift – Left Side Plank Hip Dip + Leg Lift – Right Hollow Rocks 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   WELCOME TO WEEK 4! 🔥 You’ve already completed three weeks of calisthenics training — and now we’re entering our final week. Think back to Day 1. Some positions that felt unfamiliar then may now feel more natural, movements may be more controlled, and you may be able to attempt variations that weren’t possible at the beginning. This final week is not about suddenly mastering every calisthenics skill. It’s about using the strength, mobility and body control you’ve built over the previous three weeks and seeing what your body can do now. Use the modifications whenever you need them, repeat a previous week if necessary, and keep progressing at your own pace. Let’s finish strong! 💪 ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @LucieCalisthenics ♡ Instagram: ⁨Lucie Braunschweig 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. 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.