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Full Body Calisthenics Workout at Home for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
67-minute workout video. Strength, Low Impact, Floor Exercise. targeting Full Body, Legs, Core, Arms. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of 30 supersets focusing on various muscle groups using bodyweight exercises. Each exercise is performed for 50 seconds followed by a 20-second rest, promoting strength, core stability, and balance.
🏃 Guide
This workout is designed for individuals looking to enhance their muscle strength using bodyweight exercises at home. It effectively addresses the need for a comprehensive full-body workout without the use of equipment.
Benefits
Improved muscle strength
Enhanced cardiovascular endurance
Step-by-Step Guide
1
Elevated Squats
Perform half-rep elevated squats, focusing on engaging the quads and glutes. You should feel the tension in your legs. Ensure your knees do not extend past your toes.
2
Lateral Lunge to Balance Stand
Execute a lateral lunge followed by a balance stand. You should feel stability in your core and legs. Maintain a straight back throughout.
3
Push Ups
Perform standard push-ups, keeping your body in a straight line. You should feel your chest and arms working. Avoid sagging your hips.
4
Plank
Hold a plank position, engaging your core. You should feel tension throughout your body. Ensure your back remains flat.
Safety Notes
Consult a physician before starting if you have chronic back pain, neck & shoulder pain, or any cardiovascular issues.
Duration: 67m 51s
Difficulty: Medium
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
ObesityOverweightHypertensionChronic Back Pain / Disc HerniationNeck & Shoulder Pain
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ None🏋️ Yoga Mat🏋️ Chair
Primary Focus
💪 Full Body💪 Legs💪 Core💪 Arms
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsChair modifications available
Tags
#67 min#full hour#long#Strength#Low Impact#Floor Exercise#intermediate#None#Yoga Mat#Chair#Full Body#Legs#Core#Arms#medium