20 Min Beginner Calisthenics Cardio & Core Workout | Day 16

Welcome to Day 16 of the 28 Day Beginner Calisthenics Challenge! 🌱 Today we’re combining cardio and core again, with more challenging variations as we continue through Week 3. This 20 minute workout will challenge your core strength, stability, coordination and cardiovascular endurance using only your bodyweight. You’ll recognize several movement patterns from the previous weeks, but we’re adding more control, stronger core variations and slightly more demanding transitions. Remember: this is your workout. Go at your own pace, use the easier modifications whenever needed and pause for additional rest if necessary. If Week 3 feels too challenging, repeat Week 2 until you feel ready to progress. There is absolutely no need to rush through the program. WORKOUT DETAILS 20 Minutes 45 sec work | 15 sec rest Cardio + Core Beginner Friendly No Equipment EQUIPMENT • Exercise mat WARM UP 👉    • 6 Min Full Body Cool Down | Calisthenics S...   WORKOUT BREAKDOWN 00:00 Intro 00:10 Step Jack to Squat Pulses 1:05 High Knee March + Twist & Calf Raise 2:05 Inchworm + Alternating Knee Drive 3:05 Standing Toe Touch to Half Walking Burpee 4:05 Bird Dog Knee to Elbow 5:05 In & Out Mountain Climbers 6:05 Plank Walk + Shoulder Taps + Kick Through 7:05 Crossbody Punch + Alternating Front Kicks 8:05 Dead Bug to 3-Sec Hollow Hold 9:05 Side Plank Hip Dip + Crunch & Leg Lift – Left 10:05 Side Plank Hip Dip + Crunch & Leg Lift – Right 11:05 Hollow Hold + Leg Extension 12:05 Low Plank Crunch to Leg Lift 13:05 Reverse Crunch Roll to Sit 14:05 Plank Toe Touch + Plank Jump to Crouch 15:05 Reverse Lunge + Knee Drive Hop – Left 16:05 Reverse Lunge + Knee Drive Hop – Right 17:05 Alternating Side Kick to Squat + Front Kick 18:05 Single-Arm Plank to Crouch 19:05 Crab Dance 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 3 You’re now building on the strength and movement control developed throughout the first two weeks. Some exercises will become more challenging, but that doesn’t mean every variation has to be perfect. Choose the version that works for you today. Even if you’re still using modifications, you’re progressing every time you improve your control, range of motion or endurance. If needed, repeat an earlier week before continuing. The challenge doesn’t have to take exactly 28 days. ☕️ 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.