Best No Equipment Calisthenics Exercises for Small Spaces
Don’t have access to a gym? Use these 21 No Equipment Calisthenics Exercises to build muscle and strength in any location.
Someone commented on my YouTube channel that his gym didn’t have enough space to train calisthenics. So I put together a list of the best no-equipment calisthenics exercises while training in the silliest, smallest space I could find…a rock in the river.
I did this to show you that you can train calisthenics with very little space, such as in a hotel room, in a tiny apartment or in a park.
Hey! My name is Summerfunfitness. I’m a self-taught calisthenics athlete with no gymnastics experience.
I’m on a mission to help adults learn how to easily incorporate calisthenics to be fit and mobile regardless of their ability to access a gym.
My Top No Equipment
Calisthenics Exercises
This list contains a ton of calisthenics progressions for beginner to advanced athletes. As you scroll, slow down and consider making a mental list of the exercises you can do and the ones you would like to work towards.
No matter your calisthenics fitness level, all of these exercises are useful. I frequently run through most of these (even the beginner ones).
1. Beginner Calisthenics Skill: Crow Pose
4. Crane Pose
10. Beginner Calisthenics Skill: Straddle Elbow Lever
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12. Beginner Calisthenics Exercise: Incline Push-Ups
14. Decline Push-Ups
15. Beginner Calisthenics Skill: L-Sit
16. V-Sit
17. Side Bends
18. Beginner to Advanced Shrimp Squats
If you’re looking for a full calisthenics leg day click here.
I hope this list of the best no equipment calisthenics exercises has inspired you to get up and move your body – even if you have limited space and time.
Are you ready to make some serious strength gains from home? Let’s do a follow-along calisthenics workout!
Calisthenics No Equipment Workout
Give me 12 minutes, and I’ll get you closer to your strength and mobility goals with this calisthenics workout (below). No equipment is required.
This video includes calisthenics beginner modifications making it accessible to most fitness levels.
I encourage you to start with the harder variation, then move to the less difficult option to get the most out of your 12 minutes.
We are doing 45 seconds on 10 seconds off – YOU GOT THIS!