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Hybrid Calisthenics - Day 1: Pushups & Core | Beginner's Home Workout

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Author: Hybrid Calisthenics
Categories: Fitness
Tags: fitness
Views: 1 · Last viewed: 2026-10-13 11:24 UTC

Short Summary

Main recommendation: Do this beginner home "Day 1" routine of wall push-ups and knee tucks, three sets each, resting 3 to 5 minutes between sets, and progress to harder variations once you can hit the rep goals. The workout targets the arms, chest, and core, and is the first of three planned videos covering the full body.

Key Points

  • The routine is designed for people who are out of shape or returning to exercise, and it works the entire body across three planned days.
  • Wall push-ups are the entry-level push exercise, with the hands placed around shoulder height to avoid wrist strain.
  • Knee tucks are the entry-level core exercise, which can be done lying on the ground or seated on a bed edge, chair, or low stool.
  • If you cannot reach the rep goals, do as many as you can, pause the video to rest, or move to a harder variation covered on the creator's website.

Details Worth Noting

  • Concrete instructions:
    • Wall push-ups: Stand facing a wall and place your hands about shoulder height. Do 3 sets of 50 reps. Rest 3 to 5 minutes between sets, drinking water if needed.
    • Knee tucks: Do them on the edge of a bed, in a chair, or on a low stool if you cannot get on the ground. Do 3 sets of 40 reps. Move slowly and control every inch of the movement.
    • Pause briefly at the top of each knee tuck, then lower under control.
    • Breathing: Exhale as you go up and inhale as you go down. If you need more air, breathe between reps.
    • After the knee tuck sets, stretch the abs, hip flexors, and the whole front of the body (anterior chain), then do hula rotations in both directions.
    • Keep the video's rep goals as targets, but if you fall short, complete what you can and rest before continuing.
  • The creator uses this routine on Mondays, and the next video in the series covers pull-ups and squats.
  • The full routine and information on harder variations are said to be on the creator's website, hybridcalisthenics.com, which the speaker describes as a free online fitness course.
  • The creator invites questions and comments to improve future content.

Bottom Line

This is a free, no-equipment starter session for beginners: three sets of wall push-ups and knee tucks, progressing as your strength improves, with the next day's workout covering pull-ups and squats.