Home Workout for Beginners (2023)

Summary by Krater

This video presents a home calisthenics workout routine for beginners, demonstrating scalable exercises for pushing, pulling, legs, core, bridges, and twists.

From the video

Answers: How do I do a beginner calisthenics home workout routine?

• beginner calisthenics
• home workout routine
• wall pushups
• wall pullups
• jackknife squats
• knee raises
• glute bridges
• straight leg twists

Exercises

• Wall pushups · wall · 3 sets of 50
• Incline pushups · bench · 3 sets of 40
• Wall pullups · pole · 3 sets of 50
• Horizontal pullups · playground equipment · 3 sets of 30
• Jackknife squats · stool · 3 sets of 35
• Assisted squats · railing · 3 sets of 30
• Knee raises · mat · 2 sets of 30
• Advanced knee raises · mat · 2 sets of 30
• Glute bridges · mat · 3 sets of 50
• Straight bridges · mat · 3 sets of 30
• Straight leg twists · mat · 3 holds of 60 seconds (both sides)
• Bent leg twists · mat · 3 holds of 60 seconds (both sides)
• Full twists · mat · 3 holds of 60 seconds (both sides)

What it concludes

• Wall pushups should be performed for 3 sets of 50 with good form and without pain before moving to a harder variation.
• Incline pushups serve as the next progression after wall pushups.
• Wall pullups provide a foundational exercise to practice pulling motions.
• Jackknife squats help build mobility and strength for full deep bodyweight squats.
• Knee raises and advanced knee raises work the entire midsection and hip flexors.
• Glute bridges and straight bridges target the back of the body and improve mobility.