Beginner Full Body Calisthenics Workout – No Equipment
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Warm Up: 03:18
Main Workout: 05:49
Cool – Down: 14:55
Exercises In Order:
Incline Push Ups
Hollow Body Hold
Just a quick note to apologise for my voiceover being slightly quieter than the rest of the video. When I was editing and doing the voiceover I had started to lose my voice but really wanted to get this video up for you guys for the New Year!
If you enjoyed this and would like to see more videos like this please let me know. If you would prefer follow along workouts where I do it in time with you please let me know as well and I will do this next time!
I really hope you enjoy this workout and I can't wait to see how you get on!
Filming Location: Primal Life Gym –
thank you so much for this! it’s so hard to find a good video for calisthenics beginners!
I completely agree!! I hope you enjoyed it and I’ll make more soon plus I have lots of exciting things planned for 2020! Have a great weekend! x
@Lucy Lismore Follow along videos please! I’m 58 yrs young next month and looking for a school in my area but there are none! I live in the UK and would love to up my game!
Thank you so much Lucí for this beginners training! You are my inspiration since I’m starting from the very beginning my journey. Many thanks!
Awww amazing thank you! You’ll do great! C
Thank you so much, Lucy! How many times per week did you do this when you were starting out and trying to improve and get stronger?
Around 4 times x
Yes, please!!! I want a follow along workout. I feel like it would be easier to use as a guide.
Yes, please 🙂
Such a good workout! I can feel the fat burning ♨ can’t wait for the next one
Aww amazing thank you x
The actual *beginners friendly* tutorial ❤🙏 thanks a lot!!!
Gonna follow you so that i can keep going without feeling demotivated!
Aww thank you so much this is amazing and exactly what I was hoping for!! Xx
Thank you! I’ll add it into the description x
This was truly a beginner workout, so thank you!!! I’d love to see more of these. Definitely wrote it all down to do it over and over.
Please do the „follow in time“ version of this video. People like you are so important for those feeling lost in this whole fitness world. Thank you for inspiring and motivating❣️
More, more more calisthenics exercises for begginers (especially for women) please, good job 🙂
@marta gomez Depends on your constitution. When I was young in my 20’s I was 38Kg I had to wear teenager clothes. But I am 146 Cm tall and I used to do quite a lot of exercise and ate lots of no problem. Back then I wanted to gain weight. Now I’m almost 50 years old and after 2 children I rocketed to 66 Kg. I’ve been 1 year going 3 to 4 days a week to a gym and stoping eating bad fat and sugar I didn’t manage to lose nor a couple of Kg.
I’d be happy if I could lose 15 to 18 Kg. To dream is free. 🙂
Yes I love the idea of you doing the full work out on video also!!!
Here more exercises 🙂
Bgirl Nao : https://youtu.be/GhxQv9Xr3Q8
Bgirl Kanami : https://youtu.be/gxjgpu_hhnI
You are welcome.
Is this good if you’re really tall?
Pushups, pullups, dips, squats are for men and women. calisthenics are for everyone.
I’ve been following this routine for about 2 weeks and I already see improvement in my strength. Thank you for uploading:)*
@Jovial JIA Hi, Thus far I,ve lost 5 kg without altering my diet much (I try to limit my snacks to Wednesdays and Sundays, but with the lockdown it’s been much harder. I haven’t gained weight with the my larger snack intake). However, I try not to focus to much on my weight since the exercise is very focussed on enhancing strength and I have build quite a bit of muscle since I’ve started. I rather focus on my size. My pants have fallen with about a size and a half, while my shirt has gone down with one size. I have also lost quite a bit of weight around my bust since my cup is also down a size. I find that looking at how my clothes fit helps keep me more motivated than my weightloss, since it doesn’t really reflect my progress as well. I would strongly recomend this routine, I have altered it a lot since I’ve maxed most of it which should give you a good indication of how effective it is in enhancing strength.
@Chantelle Struwig Hey! Have you been doing this workout everyday or you have switched it up with her other videos too?
I want to start but I don’t know how
@Aastha H JUST START, taking action is the key i hope you prosper 🙂 💕
What’s your routine? Twice a day for five days a week?
Just did this workout .
I’m not new to working out but it was still a great workout!
Thank you for posting this !
I fell in love with these exercises! Please more workouts for beginners ❤️ for me would be better if you could record doing sets as well so we could do simultaneously! Thank you❤️
Wow I found this tougher than I thought I would! Especially the side plank but I’m going to keep trying it
This is wonderful! I have knee injuries in both my knees and have become “out of shape” over a couple of years. Found your videos and doing them throughout the week. I just altered them to perform what I can with my knee limitations. Growing stronger with each day! Please keep the videos coming! I appreciate you!!
For those returning to this video everyday, the work out starts at 3:18
For first time viewers, watch from the beginning!
JustHereToHear thank u…she talks a lot
Hi there, i’m a guy in pretty bad shape, and been looking for a real beginners calisthenics video, as you said most of them are WAY too hard for me, and this one is good! It is still tough but I can do it. I would LOVE for you to do a follow along video and thank you!
I’m sorry I just saw you did it. Thank you! https://www.youtube.com/watch?v=JQ7MIg2yX5g
3:18 Exercise 1 (Total squat touches) = 10 Repetitions
3:48 Exercise 2 (Inchworms) = ? Choose 10+ or 30-60s
4:20 Exercise 3 (Planks with Pike taps) your choice
4:43 Exercise 4 (Thoracic bridges) your choice
5:15 Exercise 5 (Mobility work for a squat aka lower squat position) your choice
Main Workout 5:49
5:51 Exercise 1 (6) (Incline Pushups) = 8-10 Repetitions
7:08 Exercise 2 (7) (Tricep dips) = 8-10 Reps
7:55 Exercise 3 (8) (Bodyweight Squats: Harder add weight or do jumping squats) = 8-10 reps
8:53 Exercise 4 (9) (Bodyweight lunges) = 10 res to each leg (20 in total)
I recommend Alternating Lunges
10:27 Exercise 5 (10) (Side Plank – Side 1) = 30-60s
11:25 Exercise 6 (11) (Side Plank – Side 2) = 30-60s
12:09 Exercise 7 (12) (Hollow body hold or modified boat hold) = 30-60s
12:58 Exercise 8 (13) (Leg raises) = 30-60s
13:56 Exercise 9 (14) (Dorsal raises) = 8-10 reps (controlled)
Cool Down 14:55
14:56 stretch 1
15:13 stretch 2
15:28 stretch 3
15:44 stretch 4
15:53 stretch 5
16:13 stretch 6
16:25 stretch 7
16:33 stretch 8 final stretch
Good luck, Hope this helps
Remind me to exercise by liking the comment ✅
Thank you 🙂
Thanks for this breakdown! I literally just did the warm up and expired!😅
THANK YOU SO MUCH YOURE A BLESSING GOD BLESS🙌🏾❤️🏾
10 total squat touch
Im a newbie in working out, ive been following this video for about 2 weeks now. Im feeling alot more energetic, and so much healthier. Thank you so much for the video!
My lord, even the warm up made my heart pound. I really needed this. Thank you for a truly beginner workout