Calisthenics PUSH Home Workout | Chest, Shoulder & Triceps | Quarantaine Workout Routine #2

Summary

This workout video introduces a bodyweight push workout that targets the chest, shoulders, triceps, and traps, requiring no equipment. It provides a range of exercises, including decline push-ups, Hindu push-ups, bench dips, bodyweight trucks, tricep extensions, and push-up holds, with modifications for various fitness levels. The workout is designed for all levels, with clear instructions on repetitions and sets (8-12 reps for 4 sets). Viewers are encouraged to combine this routine with other workouts and follow the channel for more free content. The program promotes staying fit and strong through calisthenics at home.

Takeaways

• 😀 Stay fit by working out with your own body weight as gyms are closing down globally.
• 😀 This workout focuses on a push routine with exercises that require no weights, suitable for all fitness levels.
• 😀 The first exercise is decline push-ups, which target the chest, with 8-12 repetitions for 4 sets.
• 😀 If decline push-ups are too challenging, substitute with regular push-ups, also doing 8-12 repetitions for 4 sets.
• 😀 Hindu push-ups are used to target the shoulders, with 8-12 repetitions for 4 sets, and can be substituted with regular bike push-ups if necessary.
• 😀 Bench dips target the triceps, with 8-12 repetitions for 4 sets, and can be modified by bending the knees to a 90-degree angle for easier execution.
• 😀 Bodyweight shrugs focus on the traps, requiring 8-12 repetitions for 4 sets.
• 😀 Tricep extensions are another exercise targeting the triceps, with 8-12 repetitions for 4 sets, which can also be adjusted to an easier version if needed.
• 😀 The push-up hold targets the chest, shoulders, and triceps, with 3 sets of holding for 15-30 seconds.
• 😀 Repeat these exercises twice a week and complement them with other workouts from the YouTube channel to ensure a balanced fitness routine.

Q & A

What is the main goal of the workout video?

The main goal of the workout video is to encourage viewers to stay active by performing bodyweight exercises at home, as gyms around the world are closing down.

What type of workout is demonstrated in the video?

The video demonstrates a push workout without weights, targeting different muscle groups using only bodyweight exercises.

How many repetitions should be done for each exercise?

Each exercise should be performed for 8 to 12 repetitions, for 4 sets.

What exercise targets the chest in the workout?

The decline push-ups target the chest.

What alternative is suggested if decline push-ups are too difficult?

If decline push-ups are too difficult, regular push-ups are suggested as an alternative.

What muscle group do Hindu push-ups target?

Hindu push-ups primarily target the shoulders.

What modification is recommended for Hindu push-ups if they are too hard?

If Hindu push-ups are too difficult, the regular bike push-up is suggested as a modification.

Which exercise focuses on the triceps?

Bench dips and tricep extensions both target the triceps.

What is the suggested variation for bench dips if the standard version is too challenging?

If the standard bench dips are too difficult, performing the exercise with a 90-degree angle in the knees is suggested as a modification.

How should the push-up hold be performed in terms of sets and duration?

The push-up hold should be performed for 3 sets, holding for 15 to 30 seconds per set.

How often should the exercises be performed for optimal results?

The exercises should be performed twice a week and combined with the push and legs core workouts available on the YouTube channel on the 10th and 17th of January.

What additional resource is offered in the video for viewers looking to stay fit?

The video offers a free calisthenics at home workout plan, available through a download link in the description.