ActiveWorkoutsBuild upper body and core strength with this beginner callisthenics workoutYou don’t need any equipment, just grab yourself an exercise mat and put on some comfy clothesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsBuild upper body and core strength with this beginner callisthenics workoutYou don’t need any equipment, just grab yourself an exercise mat and put on some comfy clothesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
You don’t need any equipment, just grab yourself an exercise mat and put on some comfy clothes
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty)
(Image credit: Getty)
If you’re looking to build up your strength, especially in your upper body and core, as well as gain some muscle using nothing but your bodyweight, then this beginner callisthenics workout is what you need. In just 15 minutes you’ll work the chest, triceps and your abs, and all you need to go and grab is anexercise mat.
For those who don’t know, callisthenics is basically a fancy word for ‘bodyweight workouts’ – so your push-ups, crunches, planks, air squats etc. It’s ideal for those who don’t own any home gym equipment, because it requires none to very little, and is a type ofstrength training. Those advanced at callisthenics can do crazy things, like muscle ups and holds on dip bars – don’t worry, this workout won’t have you doing that, it’s a great starting point to start working on your strength if that is your end goal.
This workout is made up of five exercises that will target your upper body, but particularly the chest and triceps. Some of the movements may seem pretty easy, but you want to master your form and do them controlled so that you’re really engaging those muscles. You’re aiming for three reps of each exercise but, instead of having a set number of reps to reach, just try and do as many as possible until you reach failure (although a good minimum number to aim for is 10). Make sure you give yourself a 20 to 30 second rest in between each set, then a minute rest before moving onto the next exercise. Here’s what you’ve got to do:
As we mentioned before, some of the moves may seem pretty basics, but if you’re planning to work your way up to doing more advanced calisthenics, then you need to start with the basics first. If you enjoyed this though and want more bodyweight exercises, then check out this othercalisthenics home workout. Also, if you’re feeling a little uneasy about the push-ups, we’ve got a greatpush-up guideto walk you through exactly how to do them, even on your knees.
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