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
Tricep Dips
Bodyweight Squats
Side Plank
Hollow Body Hold
Leg Raises
Dorsal Raise

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!

1-2-1 Coaching:

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!

Lucy x


Filming Location: Primal Life Gym –


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  1. lara lol on January 4, 2020 at 5:55 pm

    thank you so much for this! it’s so hard to find a good video for calisthenics beginners!

    • Lucy Lismore on January 4, 2020 at 5:58 pm

      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

    • christine1962ful on January 21, 2020 at 12:34 pm

      @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!

  2. Ana R on January 4, 2020 at 6:10 pm

    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!

    • Lucy Lismore on January 4, 2020 at 6:34 pm

      Awww amazing thank you! You’ll do great! C

  3. Sarah Villard on January 5, 2020 at 1:19 am

    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?

    • Lucy Lismore on January 5, 2020 at 4:53 pm

      Around 4 times x

  4. Van on January 5, 2020 at 6:26 am

    Yes, please!!! I want a follow along workout. I feel like it would be easier to use as a guide.

    • Fenna Zoomer on January 13, 2020 at 3:27 pm


    • moumounebfs on November 9, 2020 at 8:22 am

      Yes, please 🙂

  5. Isopescu Nicoleta on January 5, 2020 at 10:28 am

    Such a good workout! I can feel the fat burning ♨ can’t wait for the next one

    • Lucy Lismore on January 5, 2020 at 4:51 pm

      Aww amazing thank you x

  6. Aakhya Sharma on January 5, 2020 at 10:51 am

    The actual *beginners friendly* tutorial ❤🙏 thanks a lot!!!

    Gonna follow you so that i can keep going without feeling demotivated!

    • Lucy Lismore on January 5, 2020 at 4:49 pm

      Aww thank you so much this is amazing and exactly what I was hoping for!! Xx

  7. Anastasija Masalusic on January 5, 2020 at 11:09 am

    Main workout:
    -Elevated pushups
    -Tricep Dips
    -Side Plank
    -Boat Hold
    -Leg lifts
    -Dorsal Raises

    • Lucy Lismore on January 5, 2020 at 4:47 pm

      Thank you! I’ll add it into the description x

  8. Erin Armstrong on January 7, 2020 at 6:29 am

    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.

  9. Ali B on January 12, 2020 at 8:05 pm

    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❣️

  10. Justyna Misztal on January 17, 2020 at 8:00 pm

    More, more more calisthenics exercises for begginers (especially for women) please, good job 🙂

    • Melianteas Ypunto on March 11, 2020 at 7:53 pm

      @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. 🙂

    • Desiree Cralle on May 7, 2020 at 8:50 pm

      Yes I love the idea of you doing the full work out on video also!!!

    • THE REAL ZENFORCE on October 4, 2020 at 9:06 am

      Here more exercises 🙂
      Bgirl Nao :
      Bgirl Kanami :
      You are welcome.

    • Kitty Nefarious on September 11, 2021 at 1:11 am

      Is this good if you’re really tall?

    • scienz on August 3, 2022 at 3:39 am

      Pushups, pullups, dips, squats are for men and women. calisthenics are for everyone.

  11. Chantelle Struwig on January 22, 2020 at 4:17 pm

    I’ve been following this routine for about 2 weeks and I already see improvement in my strength. Thank you for uploading:)*

    • Lucy Lismore on January 23, 2020 at 8:29 am


    • Chantelle Struwig on April 6, 2020 at 9:16 pm

      @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.

    • Aastha H on June 12, 2020 at 9:23 am

      @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

    • Sevannah Ullo on May 18, 2021 at 6:32 am

      @Aastha H JUST START, taking action is the key i hope you prosper 🙂 💕

    • Lydia Larson on July 21, 2022 at 3:27 am

      What’s your routine? Twice a day for five days a week?

  12. Laura Aviles on January 22, 2020 at 6:11 pm

    Just did this workout .
    I’m not new to working out but it was still a great workout!
    Thank you for posting this !

  13. Olga Fateeva on January 27, 2020 at 8:36 pm

    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❤️

  14. Lucy Leyshon on February 2, 2020 at 2:08 pm

    Wow I found this tougher than I thought I would! Especially the side plank but I’m going to keep trying it

  15. dboysx3 on February 22, 2020 at 4:22 pm

    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!!

  16. JustHereToHear on March 1, 2020 at 4:25 pm

    For those returning to this video everyday, the work out starts at 3:18

    For first time viewers, watch from the beginning!

    • Charlie on April 8, 2020 at 8:39 am

      JustHereToHear thank u…she talks a lot

  17. Ken on March 22, 2020 at 9:15 pm

    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!

  18. Christopher and Christian on April 15, 2020 at 1:46 am

    Warmup 3:17

    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 ✅

    • Sangeetha Ravindran on August 8, 2021 at 3:08 am

      Thank you 🙂

    • Anika Tasnim on August 27, 2021 at 10:10 am

      Thanks !!

    • Sid A on October 10, 2021 at 11:46 pm

      Thanks for this breakdown! I literally just did the warm up and expired!😅

    • reagan alexandria on May 13, 2022 at 4:46 am


    • Old Account on July 28, 2022 at 2:04 pm

      10 total squat touch
      1min squat

  19. m p on May 2, 2020 at 3:09 pm

    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!

  20. Jo Sequins on October 23, 2020 at 11:07 am

    My lord, even the warm up made my heart pound. I really needed this. Thank you for a truly beginner workout

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