20 Min Calisthenics Workout | No Equipment

20 Min Calisthenics Workout | No Equipment | All Levels

Рет қаралды 222,314

6 ай бұрын

Get ready for this 20 min full body Calisthenics workout which will prepare you for skills like the human flag, planche, any lever etc. The exercises target specifically the muscle groups engaged in these Calisthenics skills (and many more).
You can do this full body workout at home and without any equipment! No bars, no parallettes etc. needed. The only thing you need is yourself. Do every exercise with the full range of motion and focus on eccentric (negative) movements. This will boost your gains and progress tremendously.
Give your best - 40 sec full energy, 20 sec rest!
Check out my social media:
📸 Instagram ➔ / vitality_96
🎼 TikTok ➔ www.tiktok.com/@vitality_fitn...
👍 Facebook ➔ / vitality.fitness.science
If you have any questions, don't hesitate to contact me. Give a thumbs up 👍, subscribe and click on the bell so you never miss a new video.
..Let's WORK! 💪
#calisthenicsworkout #fullbodyworkout

Пікірлер: 152

@asiangamer2867 4 ай бұрын

This is something bodybuilders can't even do. I'm glad I'm dedicated to calisthenics after discovering this masterpiece channel.

@VitalityFitnessScience 2 ай бұрын

Thanks man! Highly appreciate it!

@G42042 2 ай бұрын

How much they pay you to say that 😂

@ISOWEST 2 ай бұрын

@@G42042 lmao

@asiangamer-db7mh 8 күн бұрын

@@G42042I said it myself, if he's paying anything it's gotta be the video itself, helping me progress through the way of calisthenics. shi really paid off

@thenameszeph3464 6 ай бұрын

You're wild man! Your facial expressions were killing me, I'd look at the tv and you'd just shrug at me like "yeah that sucked". I'll be doing these every day until I can for through the timer for each exercise. Thank you for putting this together!

@VitalityFitnessScience 6 ай бұрын

Haha! Thats nice to hear man! Happy you liked it. Happy new year and all the best.

@bsingh3431 18 күн бұрын

Brilliant little 20min. I’m doing 50sec on/10sec off. I have difficulty with the second to last exercise so I need to work on that.

@VitalityFitnessScience 17 күн бұрын

Wow! 50/10 is insane. Well done and keep pushing to greater heights. All the best, Viktor

@SimonRobeyns 21 күн бұрын

wow that L sit thing fucked up my left arm so bad haha i couldn't even do it great exercise, i gotta really commit to doing this every day and see some results!

@VitalityFitnessScience 17 күн бұрын

Best of luck and success! 💪🏼

@BlackGold-fc7tu 4 ай бұрын

You need to make a series. Beginner all the way up to advance

@VitalityFitnessScience 2 ай бұрын

Great idea💪🏼

@user-qt7kl5je5k 5 ай бұрын

Finally a longer workout routine I've been doing the 15 minutes version for so long it got too easy for me but, luckily you made a longer and harder one😊

@VitalityFitnessScience 4 ай бұрын

💪🏼❤️

@prawdziwy. 3 ай бұрын

Great exercise. Thank you

@newaivn 3 ай бұрын

Great session man

@AlexN888 Ай бұрын

I'm doing my weekly workout with weight lifting and a bit of cardio, and I have been doing this calisthenics routine on both weekend days in addition so some cardio as well, quite a workout! Quite having a hard time with the tuck L-sit, can't lift my feet off the ground lol, but still a great overall workout. Thank you for this, good sweat and burn, feels good.

@VitalityFitnessScience 17 күн бұрын

Very happy to hear that! And happy that you enjoy it. 🙏🏼

@prinnch4167 6 ай бұрын

I've been doing your workouts, these are some great stuff for me as a beginner, thanks!!!

@VitalityFitnessScience 6 ай бұрын

Happy to hear that! You are welcome! 🙏🏼💪🏼

@anna4fitness 4 ай бұрын

Wow after few weeks I was able to do the L-sit omg 🎉 you made my day!

@VitalityFitnessScience 2 ай бұрын

Fantastic job! Well done 💪🏼

@josephsun3413 5 ай бұрын

Yess this work out was amazing! Thank you!

@VitalityFitnessScience 4 ай бұрын

Happy you enjoyed it! 🙏🏼

@user-np5ui7ml2u 4 ай бұрын

Perfect

@GiamCanTamRung-75 27 күн бұрын

I was present and watched you practice, everything was very good, hoping to learn more

@VitalityFitnessScience 17 күн бұрын

Give your best man 💪🏼💥

@janusakaicare 6 ай бұрын

Merci pour cette séries d'exercices, pour nous permettre de peut être faire plus de figures demandant beaucoup de gainage. 🙏👍

@VitalityFitnessScience 6 ай бұрын

Your comment is as always highly appreciated! Big thank you! 🙏🏼❤️

@saynomoreification 5 ай бұрын

Mad respect! I'm going to try it

@VitalityFitnessScience 4 ай бұрын

💪🏼 good luck! And thank you!

@oliverlopez7600 6 ай бұрын

Great stuff... Thanks 🙏🙏💯💯

@VitalityFitnessScience 6 ай бұрын

🙏🏼💪🏼

@user-zp9jb2ei5k 6 ай бұрын

Realy gooodd!!!!!🎉🎉🎉

@VitalityFitnessScience 6 ай бұрын

Thank you! 🙏🏼

@technews7884 5 ай бұрын

the best

@lilianademitri9522 2 ай бұрын

Wonderful work tank you!!! Lilly❤

@VitalityFitnessScience 18 күн бұрын

🙏🏼❤️ much appreciated!

@Royayoga 18 күн бұрын

Simple and efficient. Perfect for the days off the weights. Thank yiu!

@VitalityFitnessScience 17 күн бұрын

🙏🏼💪🏼

@user-wf8cl9yb7z Ай бұрын

Спасибо, отличные упражнения!

@VitalityFitnessScience 17 күн бұрын

Спасибо большое! 🙏🏼

@amisharathore149 Ай бұрын

So glad I found this video❤ thankyou so much. Felt like my efforts were in the right direction. Really appreciate it ❤️🌻

@VitalityFitnessScience 18 күн бұрын

Really appreciate it too! 🙏🏼❤️

@dynghivarn 4 ай бұрын

I feel so weak after the second go on this bastard of a workout. I did gymnastics in my teens. Over 40 now. In a weird way this workout, and especially the instructor, have me motivated in my weakness. Love it! Thank you so much!

@VitalityFitnessScience 2 ай бұрын

Much appreciated! Happy to be a source of your motivation 🙏🏼

@davidewing3438 Ай бұрын

A couple of non days but day 12 done. Good improvement in my strength 💪🏿

@VitalityFitnessScience 17 күн бұрын

💪🏼 happy to hear that!

@edi.7 5 ай бұрын

Conteúdo útil e vc ainda é lindo como as estrelas haha. Curti muito vc manooo

@VitalityFitnessScience 4 ай бұрын

Thank you!

@pulatwala8715 3 ай бұрын

🔥🔥🔥

@skele6858 5 ай бұрын

Great workout 🎉 earned a sub bro

@VitalityFitnessScience 4 ай бұрын

Many thanks brother!

@oliverlopez7600 6 ай бұрын

Could you share outdoor workouts (fullbody), please????... 🙏🙏🙏. Thanks 💯💯💯🔝🔝🔝

@anna4fitness 4 ай бұрын

Done this again as first thing this morning 😎 I ❤ your workouts!

@VitalityFitnessScience 2 ай бұрын

Big thanks! 🙏🏼

@belikewater3627 14 күн бұрын

Would you like to know a lot about abdominal exercises for women?

@domingomelegaro1560 6 ай бұрын

Man, it wasn't easy at all. Thank you 🫰🏻

@VitalityFitnessScience 6 ай бұрын

Happy to hear that! 💪🏼

@davidewing3438 Ай бұрын

Still going on this. I'm loving the results 🎉💪

@Saszex94 Ай бұрын

How many times per week you work this that session?

@VitalityFitnessScience 17 күн бұрын

Very happy to read that 💪🏼

@Omey3000 6 ай бұрын

Awesome and challenging workout 👍

@VitalityFitnessScience 6 ай бұрын

Thanks a lot!💪🏼

@patricklowrycraig5995 4 ай бұрын

This dude loves a Planche ! 🙂

@bartosz0. 6 ай бұрын

That would be a great transition from 15min workout of yours. 🔥

@VitalityFitnessScience 6 ай бұрын

🙏🏼🔥

@xoTBLxo 5 ай бұрын

Amazing man!! 25 Mins next? For me it also would be great if you could include a few mins of warm-up in the beginning, like jumping jacks or other exercided

@VitalityFitnessScience 4 ай бұрын

Big thank you! Yes, 25 min workout will be online soon 🔥 Lets see about the warm up, I will think about it - thanks for the suggestion though!

@leelahXtreme 2 ай бұрын

Loved this workout !! (Even tho I couldn’t do the L sit 😆 did my best tho!!😆✨

@VitalityFitnessScience 18 күн бұрын

You did well - congrats, and thank you!

@belikewater3627 14 күн бұрын

Hello Beck, would you like to know a lot of exercises to build abdominal muscles?

@DevanBishop Ай бұрын

Just did what I could underneath a storm in KY 😅

@alexandruliviubodirnea406 4 ай бұрын

Super

@oliverrees9422 6 ай бұрын

Wow I surprised myself with this only 43 seconds the last hold but I wanna go this almost every morning along with my strength training 💪

@VitalityFitnessScience 6 ай бұрын

💪🏼🔥 go for it

@McGaming412 3 ай бұрын

Just did the whole thing and man I'm outta shape! Plan to do this everyday for 20 min!

@VitalityFitnessScience 2 ай бұрын

Great plan! Good luck in your journey 💪🏼

@trevorhust760 3 ай бұрын

Love it. Can actually do many things i was unable to b4. But after 2 months 3x per week why isn't this getting easier??

@VitalityFitnessScience 2 ай бұрын

If u can do things u were unable to do you are on the right path. Dont give up 💪🏼

@derekz3198 4 ай бұрын

nice bro so hard Russian and bicycle so hurt my waist and tummy💯 your insane bro

@VitalityFitnessScience 4 ай бұрын

Thanks a lot man! 🙏🏼

@Babi7u7 4 ай бұрын

I really wanna do the tuck L sit 🥺one day I will💪🏻

@Glow-jj3bn 4 ай бұрын

Lemme know ur progress cause I’m doing it too

@Glow-jj3bn 4 ай бұрын

15 yrs old rn

@Babi7u7 4 ай бұрын

@@Glow-jj3bn sure! I’m gonna do it today too!

@belikewater3627 14 күн бұрын

Hello, would you like to know a lot of exercises for the abdomen?

@Babi7u7 14 күн бұрын

@@belikewater3627 sure!

@markpeek1725 4 ай бұрын

Just completed the 20 minute work out for the first time ! Really good could not do the Tuck L sit but will keep trying! Still at 60 it was a great workout.👍🏼

@VitalityFitnessScience 2 ай бұрын

Happy you enjoyed it!

@markpeek1725 2 ай бұрын

@@VitalityFitnessScience I’ve been dieting and doing this workout and loads of walking 👍🏼 lost nearly 2 stone and got my weight down to 12 stone and waist down to 32 inches. I feel great . Thanks I will keep doing the workout 👍🏼👍🏼👍🏼😊

@belikewater3627 14 күн бұрын

Hello my dear friend, can I have a simple request, please?

@westonboi66 3 ай бұрын

For my first time after not being in a gym and putting on a few kg I had to tap out at 16 mins. Is that an ok start? Those Russian twists got me!

@VitalityFitnessScience 2 ай бұрын

Thats a great start. The workout is also quite intense. Well done 💪🏼

@animationirani 5 ай бұрын

nice

@davidewing3438 Ай бұрын

Day 2 4/5/24💪💪

@jessicagalyon5840 2 ай бұрын

Loved it! Short but tough! Can we get a leg focused one? I’m a fitness instructor & some days I need someone to follow to stay motivated too!

@VitalityFitnessScience 2 ай бұрын

Happy it helps and motivates you! All the best, Viktor

@belikewater3627 14 күн бұрын

Hello, would you like to know a lot of exercises to build muscle?

@apollo.4. 5 ай бұрын

💎

@Rizwan_Rashid318 5 ай бұрын

Crazy 😧

@normylanfiloletras 2 ай бұрын

💯👌

@ayanami9504 5 ай бұрын

Which of these options should I adopt to increase the difficulty? 1 - Increase the time for each exercise; 2 - Repeat the entire workout until failure; 3 - Reduce the breaks; 4 - Add exercises.

@aquamarinetangerine 5 ай бұрын

Mixture of 1 and 3 first

@VitalityFitnessScience 4 ай бұрын

Great question. Option 1/3 is definitely a good idea to start. Alternatively, prolong the workout for 10 min or repeat it immediately. Adding exercises is of course an option too. All the best, Viktor

@syndcte 4 ай бұрын

This is my first day trying this, I probably skipped about half the exercises. Maybe I'll update every other day or so.

@rubenlopez5032 5 ай бұрын

Thanks

@VitalityFitnessScience 4 ай бұрын

BIG thank you for your support! 🙏🏼 much appreciated!

@rubenlopez5032 4 ай бұрын

Keep up da good work man! U rock!

@aza8738 Ай бұрын

Ça you put the titles of musics what you used Thks 😉

@belikewater3627 14 күн бұрын

Welcome, can I have a simple request, please?

@user-fe5ff6xo6u 3 ай бұрын

좋은동작이네요 나도하게흡니다

@marycarmengarciagarcia5060 4 ай бұрын

👌👌🤓💪

@DamijanCZE 2 ай бұрын

My body Is complete dead but per days my power going Up and Up

@VitalityFitnessScience 18 күн бұрын

Yes! 💪🏼💥 100%

@TSeries502 4 ай бұрын

Suddenley i watch the adverts

@VitalityFitnessScience 2 ай бұрын

Yeah, it changes automatically sometimes. Should be fixed now.

@carljayarellano5154 2 ай бұрын

@@VitalityFitnessScienceI guess the original poster meant that he watches the adverts to increase the RESTING time 😂

@carmenvalero2170 2 ай бұрын

Cuantas veces se repite cada ejercicio o no se repiten? Gracias 👍😊

@VitalityFitnessScience 18 күн бұрын

I ususally do the whole workout twice. All the best, Viktor

@dinahassanijirdehi-pv5sz Ай бұрын

Hi. Iam 11 years old and I am doing this works out ❤❤😂😂

@belikewater3627 14 күн бұрын

Hello Beck, would you like to know a lot of exercises to build abdominal muscles?

@davidewing3438 Ай бұрын

First day. 3/5/24 💪

@VitalityFitnessScience 18 күн бұрын

💪🏼💪🏼💥

@LuckyScar Ай бұрын

You need a longer mat 😉😆

@VitalityFitnessScience 17 күн бұрын

True haha!

@MB73382 6 ай бұрын

MEGHALOK!!!!!!!!!!!!!!!😵‍💫😵‍💫😵‍💫😵‍💫

@noob-wu2zm 6 ай бұрын

This one is better than the 15 mins one?

@MB73382 6 ай бұрын

Yes, more = better 😎

@ClearingPathways 5 ай бұрын

f'king difficult. completed it.

@ClearingPathways 5 ай бұрын

two days in a row!!

@VitalityFitnessScience 4 ай бұрын

Congrats man! Well done! 💪🏼

@belikewater3627 14 күн бұрын

Hello Beck, would you like to know a lot of exercises to build abdominal muscles?

@jacquelinesouza3430 8 күн бұрын

Esse tapete é antiderrapante?

@sotecluxan4221 6 ай бұрын

@anasidk6585 5 ай бұрын

My wrist hurts after the workout, is that normal?

@Kevin66BG 5 ай бұрын

Yeah it's normal man means that you are doing a great job on your workouts 💯💪💪💪

@Kevin66BG 5 ай бұрын

Just warm up ur wrist a little after u start doing this workout 💪💪

@VitalityFitnessScience 4 ай бұрын

Yeah, as Kevin66 said, its completely normal 🔥

@jaybhaigamingff916 Ай бұрын

a 12 year old boy can do this ? Iam doing this from 20 days

@jaybhaigamingff916 Ай бұрын

Can I grow height if I do this

@jaybhaigamingff916 Ай бұрын

Please send reply

@jaybhaigamingff916 Ай бұрын

And you are my motivation

@VitalityFitnessScience 17 күн бұрын

Give your best 💪🏼

@CORRADOCAMERONI 5 ай бұрын

But we need someone underneath!!!🏳️‍🌈🏳️‍🌈🏳️‍🌈 Love is gay!!!🌞✨✌️👍

@pranithanthamcharoenporn1176 6 ай бұрын

I cannot do Tuck L-sit. Would you give me any suggestion?

@vale2249 6 ай бұрын

The Tuck L-sit is insane. Couldn't hold it for 1s

@Marios__252 6 ай бұрын

Found it pretty easy tbh

@VitalityFitnessScience 6 ай бұрын

Try to hold for e.g. 2 sec and 2 sec rest. Important is to keep the intensity high. All the best, Viktor

@technews7884 5 ай бұрын

nice