*Extend opposite arm and leg out, hold for a few seconds, then switch sides, continue for 5/side 3. Bird Dog- Elbow to Knee (10/side) 4. Seated leg extensions (10/side) *Alternating leg extensions 5.

Have you been looking for a beginner home workout program with no equipment? If so, this video will help you out. I had many comments on my beginner calisthenics routine saying how great it was, but ...