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Calisthenics for Full Body Strength and Flexibility
sw_grisha•Processed: Mar 03, 2026
0-minute workout video. Strength, Core, Low Impact. targeting Full Body, Core, Legs, Arms. medium intensity. helps with Muscle Strength, Flexibility / Range of Motion, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout focuses on calisthenics exercises that enhance strength and flexibility, including push-ups, squats, and planks.
🏃 Guide
This workout is designed for individuals looking to improve their overall strength and flexibility through calisthenics. It addresses common issues such as muscle weakness and limited range of motion.
Benefits
Improved muscle strength
Enhanced flexibility and range of motion
Step-by-Step Guide
1
Push-Up
Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. You should feel your chest and arms working. Keep your body in a straight line.
2
Squat
Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing. Feel your legs and glutes engage. Ensure your knees do not go past your toes.
3
Plank
Hold a plank position on your forearms and toes, keeping your body straight. You should feel your core tightening. Avoid letting your hips sag or rise too high.
Safety Notes
Consult a physician before starting if you have chronic back pain, knee issues, or any cardiovascular concerns.
Duration: 0m 14s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweightHypertensionChronic Back Pain / Disc Herniation
Therapeutic Goals
Muscle StrengthFlexibility / Range of MotionWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms
Category
StrengthCoreLow Impact
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#0 min#quick#short#Strength#Core#Low Impact#intermediate#None#Full Body#Legs#Arms#medium