Challenge of the Day: Calisthenics Workout at Home

Strengthen your muscles and improve your endurance with a complete calisthenics workout using only your body weight.

Protocol: Rounds for Time (RFT), perform 3 rounds of the following exercises in the shortest time possible

Exercises:

Push-ups - 20 reps

• How to do it: Keep your body straight, lower yourself until your chest almost touches the floor and then push yourself up. Hands in line with your shoulders.

Squats - 20 reps

• How to do it: With your feet shoulder-width apart, squat down until your knees form a 90-degree angle, then stand up. Keep your chest up.

Pull-ups / Option: Inverted Rows - 20 reps

• How to do it Pull-up Bar : Hold the bar with your palms facing outwards and pull your body until your chin is above the bar. Control the descent.
• How to Do an Inverted Row : Use a sturdy table or two chairs with a broomstick. Lie under the table, hold the edge or handle, keep your body straight, and pull yourself up until your chest touches the table or handle. Lower yourself slowly.

Dips - 20 reps

• How to do it : Hold on to parallel bars or a chair, lower your body by bending your elbows, and then raise yourself up until your arms are straight again. Keep your elbows close to your body.

Plank - 1 minute

• How to do it : Keep your body straight, supported by your forearms and toes, holding this position for as long as possible. Contract your abdomen.

How to do it:

• Maintain correct form throughout all exercises.
• If necessary, adapt the number of repetitions according to your fitness level.

Challenge yourself and share your progress with the hashtag #WorkoutAtHome!

For more workouts and tips, visit our website: Home Workout . Happy training! 💪🌟

You can also do other challenges:

Challenge of the Day: WOD "Home Fran"

Challenge of the Day: Jump Rope Workout to Do at Home

"Emma McQuaid" Workout You Can Do at Home

Challenge of the Day (WOD): Dumbbell Workout at Home

Challenge of the day: Calisthenics workout at home

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Note: Before beginning any exercise program, consult a health or fitness professional.