Basic Home Workout No Equipment Calisthenics Training (10+) Exercises

Home Workout No Equipment Calisthenics Training (10+) Body Weight Exercises

No equipment home workout request. On a flat surface, may perform inside or outside. Best performed in 3-4 sets, with minimal rest, 2-3 days a week. Easier, perform exercises in an alternating circuit. Harder, do all abs/core in a row, do all push ups in a row.

00:08 Squats, 15-20. Feet shoulder width apart. Back strait, slight arch, not curved. Butt goes backwards. Knees in line with or behind toes. Hamstrings (upper legs) about parallel with floor.

00:43 In & Outs, 20-25. Work on lowering the upper body to increase difficulty. Harder version, arms up.

1:16 Alternating Knee Crunches, 10-15 each knee. Combining a cross with a normal crunch to knee. Swap sides, 10-15 more. Harder version, foot planted.

1:49 Leg Criss Crosses, 20-30. May alternate heights, Ex: 10 low, 10 high, 10 low.

2:10 Oblique V Ups, 10-15 Each side. Swap sides, 10-15 more.

2:38 Plank, up to 60 seconds. Harder version, leg to side. 30 seconds per side.

2:57 Quadruped Hold, up to 60 seconds. Swap sides. 3:13 Harder variation, up to 30 seconds. May replace previous exercise with this. An alternate view.

3:50 Fist closer to hip Push Ups, 10-20.

4:06 Diamond Push Ups, 10-20.

4:20 Push Ups, 10-20.

4:32 Hindu Push Ups, 10-20.

Unless you make a conscious effort to elevate your back, any closer to hip push up’s form will look like this. Now, I’m making an effort to elevate my body. I’m performing all shown push ups in a row, with minimal rest time. If you do all push ups in a row, you’ll be hitting lower reps than if you alternate with other exercises throughout a circuit. I’m aiming for about 10 reps, and just enough rest to adjust my hands and feet for the next variation. For any exercise, if you can’t hit the recommended reps, that is fine, Do your best and try to improve next time. This is my 4th set, and it is harder than it may look. If you know the arched back version, you may perform that instead. I think my variation is harder.

Thanks for watching.

Music: Fenomen – Szansa (Instrumental)