20 Min Advanced Full Body Calisthenics: Bodyweight Only
growingannanas- Duration
- 22 min
- Level
- Advanced
- Body Focus
- Full Body
- Est. Calories
- ~160 kcal
An advanced 20-minute bodyweight session: 50 seconds on, 10 off, with squats, push-ups, planks and core holds.
Anna's advanced calisthenics session runs on 50 seconds of work and 10 of rest, moving through squat holds, push-up variations, plank rotations, L-sit leg raises, hollow holds, lunges and a frogstand hold. It uses bodyweight only and a mat, and it pushes you hard for 20 minutes. The video runs about 23 minutes.
Collections
Equipment setup
Who Is It For?
Experienced exercisers who already do push-ups, planks and core holds comfortably and want a no-equipment advanced challenge.
Who Is It Not For?
Not for beginners or anyone with wrist, shoulder or lower back issues, as the push-ups, planks, L-sits and frogstand are demanding.
Key Benefits
Builds full-body strength, core control and endurance using only bodyweight, with no equipment needed.
Things to Keep in Mind
Take longer breaks when you need them, and swap push-ups or L-sits for easier versions if your wrists, shoulders or lower back protest.
Frequently Asked Questions
Duration
Equipment
Est. Calories
Keep exploring
Related Workouts
20 Min Beginner Full Body Strength Workout, No Repeats
BeginnerNo EquipmentLow Impact
by Juice & Toya
20 Min Standing Strength Workout: No Equipment, Pregnancy Friendly
IntermediateNo EquipmentLow Impact
by MadFit
15 Min Full Body Calisthenics Workout: Bodyweight Only
IntermediateNo EquipmentLow Impact
by growingannanas
Recommended Equipment
Mat
Used in this session