10 Min Military Calisthenics Workout for Beginners (Easy to Follow), by Reverse Health on YouTube. 10 min 27 s.
- Video length
- 10 min 27 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Clear your space and warm up for one minute with marching in place, arm circles and slow shoulder rolls. Keep the movements small and relaxed.
Do 10 to 12 bodyweight squats. Push your hips back, keep your chest up and knees over your toes, then stand tall.
Do 8 to 10 push-ups. Use your knees or a wall if a full push-up is too hard, and keep your body in a straight line.
Hold a plank for 20 to 30 seconds. Squeeze your belly, keep your hips level and breathe steadily.
Do 10 reverse lunges, 5 per leg. Step back, lower your back knee toward the floor and push through your front foot to stand.
Do 10 to 12 glute bridges. Lie on your back, feet flat, lift your hips until your body forms a straight line, then lower slowly.
Do 10 to 15 standing calf raises and 10 slow arm raises to work your lower legs and shoulders.
Rest 30 to 60 seconds, then repeat the whole circuit once more if you have time.
Cool down for one minute with slow walking and gentle stretches for your legs, chest and back.
Tips and common mistakes
Stop a move if you feel sharp pain and switch to an easier version such as wall push-ups or chair squats.
Keep each rep slow and controlled instead of rushing, since good form matters more than speed.
Breathe out on the effort and never hold your breath during a hold or lift.
Check with a doctor before starting if you have joint problems, heart issues or have not exercised in a long time.
Questions
Can I do this workout every day?
Three to four times a week is enough for most beginners. Your muscles need rest days to recover and get stronger.
What if I cannot do a full push-up?
Start with wall push-ups or push-ups on your knees. Move to the floor version once 10 reps feel easy.
Do I need any equipment?
No. A mat, a chair and a water bottle are helpful but not required.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
