Best 12 Minute Calisthenics Workout - No Equipment - Follow Along

Give me 12 minutes and I'll get you closer to your strength and mobility goals with this Calisthenics Workout. No equipment required.
Today’s 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!
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Everything you need to start calisthenics:
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Follow me on Instagram for unique #calisthenics tips. @summerfunfitness_ / summerfunfitness_
Calisthenics Equipment
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[@kimberleyconradie8644]

I have just started this type of exercise, I couldn’t even do the modifications of two of the exercises 😅

[@Ms_Timmie92]

Same sister 😂

[@gin1932]

Thank you summerfunfitness! Your muscle works so beautifully while doing cat and cow. Really appreciate your calisthenics series including the gymnastics ring exercises! You’re the first woman I found in KZbin that providing serious calisthenics workouts. Thanks so much! Hope there are more people finding you!

[@Summerfunfitness]

Thank you for your support

[@user-xw1ff6xs9b]

Just did this and it was my first calisthenics workout! It was tough😄

[@Karenisnothere]

saaameee ❤

[@jacobellwood1172]

Thank you for this workout Summer. I've lifted heavy weight for years but could never get my shoulders the way I wanted them. I put this between the warm up and working sets and now my shoulders are puffed up and three dimensional 😁.

[@Priyanka..111]

This is actually beginner friendly thank you 🥰🥰

[@Tieritta]

Your channel is gold! I fell into calisthenics recently after noticing my strength imbalances and you've shown up at the perfect time. Cant wait to try these all out!

[@natashaburrows7743]

I’m going to start using these. Being a Pole Fitness instructor this will hugely help me build muscle all over and to achieve the arms only moves more easily. Thanks for this info ❤🎉😊

[@DaughterOfChrist1997]

The move at 04:01 (hip extension to bridge variation) baffles me so much hahahah - gonna try the modification

[@StephanieAnderson-n9q]

Great follow along videos! Would love longer videos, like 20-30 minutes, specifically full body so we can work a little bit of everything!

[@taysav1577]

Sooo good. ! Thank you sooo much! I did my first official handstand for the first time in about 10 years today while my dog was going pee. Hahaha. Thanks for the inspiration to even try again! I look forward to future videos! Thanks Summer ! 💜💜🤸‍♀️

[@Summerfunfitness]

WOW!! in 10 years! Glad I could be a catalyst for you!

[@granjera6680]

Hey girl! Just found your channel and I love it. I loved how this video combined strength training with super fun moves. Also, thanks for saying, feel free to start with the advanced and work your way to beginner if you need to. It's like you already have confidence in your viewers, but we aren't failures if we can't do it yet.

[@abbieamavi]

I was so sweaty from my previous workout I had to modify my jump to Crow, but really enjoyed this workout!! Those pike abs moves are killer ❤‍🔥

[@laurenbarrett5744]

Thank you for this! This must be the most fun ive ever had working out. I love your energy - youve got me hooked on calisthenics 🙏🏻✨️✌️❤

[@anaischarton6700]

the exercice with the mat folded just killed me ahah

[@WaterLily137]

another level!

[@aenkafletcher5391]

girl you know you at an advanced level why you even playing lol? love this workout tho cant wait to see where this takes my boddyyy!!

[@christinahamm879]

Whew, I did it! That was challenging, even with the beginner mods. Thanks for the great workout, Summer! And for the mods so even noobs like me can try ;)

[@bols0111]

Killer 12 minutes,... flex hammiesBut this curl really hit the ham and hip weaknes! Most of the moves hit spaces and feary spots, love this

[@YOUTUBERPD680]

Good workout mam❤❤❤🎉😊😊 l like your workout video mam ❤❤❤🎉

[@nageshachar5541]

Thanks summer, you rained in summer season. That was an awesome workout, hope i will gain more strength and workout as easily as you in the coming days. Looking forward to seeing more of your calisthenics workout 🙏

[@Willtrax]

Awesome!!!! You have a Black Lab pup😎🤙 🖤🐾🖤🐾🖤🐾

[@dafnesanchez913]

Insaaaaane workout! I was look for a workout that implemented handstands and stability and this definitely takes the cake 🧡🧡

[@shethor058]

This was a great workout!!! Thank you! On my way to do one pull up🤗

[@Summerfunfitness]

Glad you liked it!!!! I have a free workout routine to get your first pull up if you're interested :) summerfunfitness.com/how-to-pull-up/

[@schehrZ]

Hello, I'm new to your channel, I love your energy, very happy to have found you here. Since I'm a complete beginner to Calisthenics I would really like it if you did a follow along with narration. To explain the best form, what muscle groups we should be using, and most importantly thinhs we shouldn't be doing, so we dont injure ourselves. Thank you 😊

[@Summerfunfitness]

50% of my videos are talking 50% are not. To find a video that suits your preference, visit my playlist: kzbin.info/aero/PLqu7-BDuWFOJIKlXWJs5e9G_3MaGe-Wn7

[@jimiwu8949]

Thanks Summer,you're very informative and I like your content,and love your energy🙏

[@akizaroman3843]

Oh I'm definitely going to try these exercises u really such an inspiration

[@Summerfunfitness]

Did you do it :)?

[@akizaroman3843]

@@Summerfunfitness absolutely and trying my best to do it just like u😁

[@njmeki4944]

That was awesome. Thanks Summerfunfitness 🎉

[@pabloperezgarcia8142]

This video made me laugh with satisfaction. I have been practicing calisthenics for 30+ and I had no idea it was called that way. Seriously, I have been doing this kind of exercises for years alone in the basement while listening to music and being on my own. Now I discovered it is called KALISTHENICS. PARACALO!

[@atermr]

It’s calisthenics actually, but that’s amazing!

[@emelykaya8633]

Thanks for the great workout! I really like your content it's so unique and helpful :)

[@Summerfunfitness]

Glad you enjoy it!

[@4windsspace]

I am inspired by you. Thank you, Summer

[@michaelleong5675]

Summer thanks for your sharing It is the first time that I can follow your instruction （alternative)😀

[@Summerfunfitness]

Hey Michael! Thanks for following along! Glad to hear it worked for you! I actually have more descriptive, beginner options on some other videos like my 7-minute one or my 3-day workout program (that one has beginner, intermediate and advanced options for each move). Thanks for your support!

[@scottadema1083]

Thanks for this! Goals to be able to do a flagpole at the end of summer

[@ashasudhir1623]

Starting from today. Thank you very much 🙏🏻

[@luisdotespinal]

This is really a good routine.

[@dineshvarma3240]

That's something I want to do this my first calisthenics practice ❤❤thx

[@anudariuyer28]

Thank you.

[@Summerfunfitness]

Glad you enjoyed it :)

[@ramyavenkatesh4452]

You are just awesome! Thankyou so much for the video. This is so so great

[@dianafitzthum]

you lost me at jump crow pose 🤣🤣🤣 can't wait to get there 🤩 OMG im actually gaining strength! You're awesome, thank you

[@renediaz2452]

Merci pour l’entraînement de partage génial 💪🌻💙👍🙏

[@tzk121]

Graduated from true beginner to this one lol!😁😁4/2/24

[@soupersaladlover]

your dog is so so cute!

[@veronicastraub7853]

Loved it!! Thank you for your dedication and sharing ❤

[@nionite6868]

Love this video! Any tips on being able to hold the crow pose as this is the exercise I struggled with the most? Thanks ❤

[@moonchild9528]

Love it. It was soooo much fun and pain 🥲🥰

Just a BIG thanks! Loving your drills you are the best!🎉❤

[@bella_forza]

thank you very much!

[@juliyspeshna9197]

Thank you sooo much❤You inspired me to start training❤❤❤

[@apeirogonmusic]

I'm getting ripped thanks to you

[@EvilTink1_]

I love your flow but I’ll try to practice these at home as if I mess up and I’m at the gym I’m going to be embarrassed.😂🤦‍♀️❤️

[@jaileneperez7040]

Do you have any wrist strengthening workouts? My body is stronger than my wrists can handle. So like push ups, my wrists give out before I hit my failure point.

[@Summerfunfitness]

I do :) If you do any of my handstand workouts, you'll find wrist drills, here's one: kzbin.info/www/bejne/q6imlXdpmLiMd8U

[@cyanofelis]

Thank you!! ❤

[@TrapAllAhi]

Wow! You are Amazing! Anything a lil bit less complexed I quit after the first couple of exercises. Can you send me a link to where one would begin if one was a beginner?

[@Summerfunfitness]

Here are some options: kzbin.info/www/bejne/apW2dqmaqKmjfqc kzbin.info/www/bejne/hn-thGOwqdWfgLs kzbin.info/www/bejne/Y4XOlZ9spp52bbs There's lots more on my channel :)

[@TrapAllAhi]

@@Summerfunfitness OMG! Thank you so much!

[@Carolina-cb6hp]

Thank you

[@davidauchmuty3813]

That was freaking great! Fun and challenging

[@wilyp991]

More videos like this! Thank you

[@BorealScott]

Thanks a lot for sharing!

[@SoulintheRaw]

So good i absolutely love this one ❤

[@TreforTreforgan]

More please!

[@tristanislonely777]

I may have not done all the moves correctly but I tried 😭😂

[@daniellechandler3513]

How many days a week and hours a week would you suggest a beginner to do these exercises? How long did it take you to get to the flexibility you are today?

[@nadinealaloul6208]

Thanks for this! Haven’t done a workout like this in a very long time. I was nervous when I skimmed through the video but I did it & finished! I now know what areas are more of strengths & weaknesses. I’d love more of these🫶🏽

[@woodenibiza]

me encanta, gracias

[@JasmineSalgado-e3n]

I enjoyee this video. I was sweating at the end. I'm wondering if you can do like a 30 day plan where we build and strengthen. Im looking to lose weight but also tone. I want to be cut up and be able to handstands and pull ups. I use to be a gymnast so its def. In me.

[@mrspanchavilla]

I love your channel! It would be great to hear your country music sometime!

[@Jessy-Noel]

10:05 The dog: play with me mama 😍

[@bodyfusionsmassage7774]

Hello, thank you for these amazing calisthenics workouts - would you recommend doing the same sessions every day for a couple of weeks or month then moving on? I’m new to this and want to start off right.

[@akhil145]

Done 1 time

[@MartinaKottová-c4b]

Still didn’t figure out how to do the crow pose.I just don’t get how she can stay still with her knees on her arms? Btw amazing work out!!

[@NatalkaSemenova]

Very cool!!!!!!

[@Jfillmer]

I feel stronger in handstands than elbow stands…. Guess that means I should work on elbow stands?!

[@Maotaobao]

How do i keep my back straight in the first one? It feels impossible.

[@ameliahorsley2265]

Can you do a mobility video/tutorial please? XXX

[@itotiani5607]

i would be so down for a calisthenics workout with country music

[@rhubarb222]

Hi, do you have specifically abs workout? I’d really like one to strengthen my belly for more advanced poses and handstands

[@magyarmacska8405]

What is the music under the video?

[@41BOT]

An interesting exercise for hamstrings, must try asap(in the morning lol).

[@Summerfunfitness]

:)

[@Thai15489]

it looks easy but it"s not hahahah u r amazing ....

[@nicoleneethling60]

Wish we could listen to the country music 😂❤😅

[@momo-xu6li]

❤🎉 pozdrawiam z Polski

[@drfareehanaeem]

Is it safe for knees

[@bonniegaither3994]

Why would you start with advanced and work your way down to beginner? What am I missing here?

[@lanfearsdetailing4261]

💪🔥💪🔥

[@LeticiaAlves-dd4fw]

Awesome 😊💪🏽💪🏽

[@meme-gl5bg]

Can we normalize voiceovers in calisthenics videos?? Its really hard to do the exercise and keep your eyes trained on the screen to follow along and see changes in the exercises

[@Summerfunfitness]

50% of my follow along workouts are talking and 50% are non-talking. Some people hate instruction with a passion and others love it so I cater to both. Check out my follow along playlist to find ones with talking instructions.

[@meme-gl5bg]

@@Summerfunfitness Ok! I’ll definitely have to go and check for those. Thank you for responding. Despite the non-talking in this video, the short workout was good, just took longer because I had to pause and go back several times in the video

[@dehall21]

What is your current diet?

[@Summerfunfitness]

I'm whole food plant based

[@dehall21]

@@Summerfunfitness Nice

[@williamkauffman5745]

alot of Yoga

[@clairahutson9259]

If this is for beginners, I'm a complete loser

[@susiequijano4340]

😂

[@augustzell8870]

Can you arm wrestle another fit girl for your fans?

[@bsuggaj1]

As a trainer I find her method too extra for those who cannot do this unless they have flexibility yes i can but i rather teach simple and effective methods shes a little extra thirsty😅😅

[@agusmeza817]

Oh! I always wanted to try this, and it has easier variations so it must be beginners friendl.... Oh. Okay 🥲

[@user-xp3jz9hb6g]

Did you built this body only with caslisthenics??

[@scytaletleilax]

It's always a pleasure to watch a full dedicated women to calisthenics

[@小七-r3b]

Can i do this one as a beginner

[@loispayne1474]

Love this video. Would be great if there was a little more time in between exercises to change positions. Keep it up! x

[@Summerfunfitness]

Thanks for the feedback :)

[@rainbowtravelingyogi]

I love how weirded out your dog got by you sending next to the wall in a horse stance for the mod😂❤

[@Blessings-b2x]

Thanks girl this is my Jam!

[@sylvialenz84]

I can hardly hear you because the bloody music is too loud 😢

[@Summerfunfitness]

This is a non-talking follow along workout. So there's nothing to hear other then music..

[@sylvialenz84]

@@Summerfunfitness but it's so loud and disturbing