The Best Calisthenics Chest, Tricep, and Core Workout (at home, no equipment)

𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗬𝗢𝗨𝗥 𝗣𝗛𝗬𝗦𝗜𝗤𝗨𝗘 𝗪𝗜𝗧𝗛 𝗝𝗨𝗦𝗧 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧.
🔥PROJECT SHRED is my newest program that uses all of my top calisthenics training techniques to not only get you shredded but to also help you build healthy habits that overall positively impact your lifestyle. Check it out!
► calxthenics.com/project-shred-ab
The below workouts include different rep counts for beginners, intermediate and expert.
Give the circuit a shot and comment how it went!
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Beginner
6 Wide Pushups
10 Windshield Wipers
6 Elbow Transition PUs
10 Rope Climbers:
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Intermediate
12 Wide Pushups
20 Windshield Wipers
12 Elbow Transition PUs
20 Rope Climbers
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Expert
20 Wide Pushups
30 Windshield Wipers
20 Elbow Transition PUs
30 Rope Climbers
---
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RELATED CALISTHENICS VIDEOS:
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► 5 Best Exercises For Shredded Abs: • 5 Best Exercises for S...
►How To Start Calisthenics at Home for Beginners (No Equipment): • How To Start Calisthen...
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MY SOCIAL MEDIA:
► Follow me on Instagram: / adam_frater
► Subscribe to my KZbin channel: kzbin.info/door/d8s...
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IN THIS CALISTHENICS VIDEO:
I show you the best calisthenics chest, tricep & core workout you can do at home, with no equipment to get shredded and strong!

[@mklinger23]

I'm just gonna leave this here for myself: Wide pushups: 1:38 Windshield wipers: 2:25 Tricep pushups: 3:18 Rope climbers: 4:23

[@5555kakashi]

Awesome dude thanks

[@heyheytaytay]

thanks, that helps

[@olgamartinez5813]

Thank you!

[@olgamartinez5813]

How's your progress with it?

[@SliverBestOfTheBox]

@@olgamartinez5813 asking the real questions

[@PieceofSheet0]

I've never "worked out" before. I used to be a distance runner in high school and was pretty physically active. That sort of stopped in college. I'm 28 now and still working restaurants and doing music on the side. It's been years of growing disappointment that I feel within myself. I don't care much about getting ripped, but I've always felt weak and inept in mind and body. Time to change that. I managed three rounds at the beginner level, with regressed elbow transition pushups. My form was horrible and I was pretty much done after five minutes, but pushed through anyway. Honestly, that was 15 minutes of hell, but I've never felt so proud. Here's to transformation.

[@shinypear326]

It doesn’t matter where you start, but how you finish. Be proud of yourself, because that feeling will drive you to keep going. You got this 👍🏻

[@subtitledEN]

wow. All this long comment for a 15 min. work out?? lol

[@marcelloushibbert1782]

Keep going and think positive mate. You’ve got past the first hurdle just keep going. Your mind is stronger thank you think. All the best

[@dobbatron]

0 > 1 is the biggest step. Next step is showing up and doing it again.

[@lewisadventures7294]

Keep smashing it man! Day 1 is always the hardest.

[@phre3k187]

1:38 Fly Pushups 2:25 Winsdshield Wipers 3:17 Tricep Pushups 4:24 Rope Climbers 15 minute circuit -as many rounds as possible -rest when you need to, but complete reps (in description)

[@jadhaidar5847]

Thank you sir

[@rocco3479]

You should do a whole live workout video, they are very motivating

[@k9fox775]

I enjoy your training man you should make the full vid of you doing this 15min work out it help us push and motivate when we see you do it oh just found your channel I'm here to stay bro

[@bike4peace]

Yes, that would be amazing, you are right.

[@adorable3817]

Yes, please 🙏🙏🙏🙏

[@Surpolo]

Yes!

[@shayacaplan4995]

Same

[@clintj]

As a calisthenics 'student' I appreciate the form, the alternate exercises used and the education you're giving. Great stuff Adam

[@Just4KeigA]

Glad i found your channel today ! exactly that kind of motivation i am looking for. Please keep it up! Lets get shredded people !

[@felixrieseberg7624]

Oh boy that's the best workout I could find on KZbin!!! Thank you for this! It would be amazing when you fulfil this workout with a second for the bicep and back!

[@adlerfg]

Very informative and inspirational. Thank you!

[@TheHIDREX]

genial!i've been searching for a long time this kind of exercices,and from where to start! thenx men

[@alnder8300]

Like the way you put your video's togheter. Clear calm to the point information. New sub for sure!

[@pedromarques3539]

Absolutely awesome, thank you!

[@renefco.alcantarnegrete4524]

You're my inspiration, thanks so much, 🇲🇽 👍

[@makkypratayot9247]

Amazing 👍thank you so much

[@carlosmethodfitness]

Nice workout Adam, good selection of exercises. Great instruction and easy to follow.

[@jacobalexander560]

Thanks for sharing your knowledge and experience. This is great stuff.

[@tonytesar5031]

Great instructions and the additional advice that makes the movements even more effective. I have built this into my weekly routine and look forward to adjusting with future videos! 4 full rounds for the first session...

[@seanmarion_]

Can’t wait until the next vid! These are so helpful ✨

[@danwess7586]

Great workout 🏋️‍♀️

[@gediminasstankevicius2063]

awesome work out adn great biomechanics' connections ! 👍 thanks!

[@kw2284]

awesome. super helpful.

[@konstantinosk8020]

Greetings from sunny Greece Adam! Thank you for the video!

[@BhagyaYogShala]

That was amazingly inspiring.

[@teosuperman_]

Very nice work bro 🙏💪

[@ConnorAdventure]

Thank you so much for sharing your knowledge. Even though I used to do gymnastics, I haven't found any other workout that I enjoy. But since watching your videos I have had fun working out since at least ten years. Thank you so much 👐

[@santiagodelafuente211]

Awesome stuff

[@kobedayao7678]

Man, I’ve been subbed for about 5 minutes and I’m already your biggest fan.

[@InfernoDrift]

Thank You So Much! This helps so much imma start rn!!!

[@LVCKY8]

Very timely on quarantine waiting for lower body workout thank you for sharing this!

[@wardd0710]

Keep up the gains Man!

[@huzaifkhatib8939]

Amazing video! Looking forward to the legs video

[@Favewavegames]

Really enjoy your vids, im gonna try this now. thanks for providing the different tiers as well im a beginner so it helps

[@hugo.halper]

Very good man. You help me a lot to get motivated with your videos. Keep up with the good work!

[@mooch9989]

thanks man. gonna start today

[@al_aminajao9595]

This is really motivating

[@sanjayjayakumar1967]

Amazing one bro

[@digitalcommunity7621]

Beautiful presentation🥰Brilliant video! And a lovely like👍

[@MrBiwinning123]

As someone with mild M.E. this is pretty helpful for breaking exercise down into manageable chunks, so long as I do the beginner one!

[@othmankhlaif]

You are great man

[@riverraines270]

Glad I stumbled across this channel, am here to stay and see progress in me as well as the channel👍👍

[@frannmartnz3161]

All i can say is thanks for sharing your knowledge !!! ✌

[@sargtlin]

2:09 Fly Pushups 2:28 Winsdshield Wipers 3:20 Elbow Transition Pushups 4:32 Rope Climbers

[@kennymack252]

Started today, did one weak round 😂😂, keep you updated, thank You! 🤘🤘

[@j.jisa...]

Yes bro. I just started following you. Just when i thought I was athletic enough. This is so new to me. Thanks bro. Keep it going 💥💥

[@TwistPerfection]

Hello Adam, thank you for sharing your knowledge. Just did this workout for the first time. Beginner level, five and a half rounds. Am beat and my floor turned into an ocean - grateful!

[@lielialo5352]

Just thank you 🙏

[@belletantayapitak4170]

Hey man, sick vids! Love your content. Would love to see some beginner program at home with parallettes.

[@lrid3sc3nt]

Thank you

[@shahirayoub7821]

I did two rounds and I am exhausted It's a killer workout love it keep up the good work

[@marcelloushibbert1782]

Where have you been? Loving your passion. I’ve been looking for an alternative to using weights and this is right up my street. Excellent videos. Thanks

[@mahmoudomran3421]

thank you

[@wogutierrez1914]

I like it man. Specially Elbow transition Pus. After that I feel and looks like I just finished a round of bench press and triceps. You rock friend keep it up.

[@simoneem723]

You're awsome, thank you! I'm a fan from Vienna and we love follow along stuff over here😉 My wish, if I may: Could you do a morning 10min follow along to just get started into the day?❤

[@91Sade]

Please do a follow along version !! 🙏🙏🙏

[@funnyspicyair7180]

I did four rounds for my first time, my muscle are burning. Thank you for your video, your training is very efficient.

[@mklinger23]

I've done this about 3 times in the past 1-2 weeks and I've really seen a difference. My abs are poking through and my chest is definitely bigger. These are really difficult exercises. They make me feel like I'm sprinting.

[@adrianl7320]

Well done! How many times a week did you do the workout?

[@mklinger23]

@@adrianl7320 about 2 times a week. I give myself 2 rest days afterwards. I probably don't need that but it's an excuse to be lazy lol.

[@LateNightDreamer]

so this workout builds muscles?

[@mattijsheytens8913]

@@LateNightDreamer It builds chest and abs + core strength

[@iamjustinuk]

I managed to do four complete sets! Good video; I will definitely do more workouts of yours

[@bharathsasikumar2900]

Great stuff Adam ! You have taken the time to explain the technique and points to remember which most of the others don't do... And the way you explain and motivate us is outstanding... Really appreciate the effort man... Also it would be really helpful if you could do a live follow along video as well... Cheers

[@jamallyoungblood7119]

Could you explain the workout? He just says " a certain amount of reps" but Idk how many that is. Am I missing a video, or the rest of the instructions? Like the fly push ups...how many am I supposed to do before going to the next?

[@bharathsasikumar2900]

@@jamallyoungblood7119 Go to the description box. He has mentioned the reps for beginner, intermediate and advanced there. Start at a lower level and test yourself to find your level. Cheers mate !

[@tigerboy4516]

You've have got a real gem of a ab workout there. Those rope climbers work my abs in a way that I've never felt with other floor exercise. The best bit though is that it is a low entry skill, not like for example, " dragon flag ". A matter of fact , that would make a great video, "low entry high gain exercises ". Eg, I like push up with legs remained tucked in, (on the floor). Psuedo tuck planche. Great vid

[@ToaKingz]

OUTSTANDING. I’m going to follow all your workouts for this whole year and see where i will be by then. Thank you brother. Keep up the great work.

[@kurisu6312]

Hey it's been a year, how's your progress?

[@ToaKingz]

@@kurisu6312 wish it could be better. I haven’t really being consistent with this like I should but I’m still working on it.

[@enriquebta]

Thank you, teach very good, but is important repeat more each exercise, Abrazos desde Colombia

[@SKimbrough]

Definitely good info. So now I have a real point to start from on my form and burning that engine. Calisthenics can be your best friend and I can see that now. I used to think it was a bit of a gimmick because the people I saw were always in amazing condition so I just figured they had hit a lot of weights, fat burner pills, etc. and then just made videos. I see that is not the case. Thank you!

[@Davidhxc7]

First try and got 5.5 rounds in. It’s a killer considering I’ve been a gym and BJJ guy. I’m excited about this new journey.

[@hugofelix3509]

A lot harder then I expected, damn Adam solid session. Got 4 1/2 rounds in on the intermediate level.

[@TheLEGACYDClub]

Got to four today. Will amp it up tomorrow

[@TyphoonPlays-hn3rb]

I am currently doing the saitam workout at home rn .. I really happy hopefully this will help me

[@rhizomania7607]

finally some real workout routine and not just some clickbait ad

[@frankduffy7471]

Beautiful - I am starting these tonight and I'll let you know how I did - Cheers !

[@dudewotever11]

Update?

[@fabriziodelgado7442]

Holy cow, Ive done like 5 and my muscles are starting to get a little pumped.

[@josiegardiner2019]

Adam really like your presentations. I have bee a trainer for 45 years and find most youtube presentations not so good.

[@nicolep4761]

great! Can you du a leg workout pleasee

[@davedoesvansanddiabetes3019]

9 rounds @ beginner level, nice pool of sweat on the living room floor... Boss workout.

[@ambergallant2677]

Great workout. Almost 9 rounds

[@rafaelantunes8888]

I've just started and did 5 rounds of the beginner level ^^

[@uncannyducky6545]

Me at the beginning 3 should be easy me at the end 3 is a good number. That tricep pushup is something else it's going to take some time for me to get the form/flow right. Great video I love the way you explain things.

[@voli625]

i am a very weak individual and just started this today. i managed to do 3 sets and got onto the 4th but my arms gave in and i couldn't get past my second wide arm pushup, so i just did the two core ones before the time ran out. im quite proud of the results, and will continue this :)

[@marlom7882]

Based

[@leoespinoza2003]

Is good work out

[@ahmadbourji1980]

🔥🔥

[@jivadaya6439]

Hello, for those of us who are older and don't want to wear and tear the spine with rep movement, will you please give a talk/demo on some more variations for "static" core building - LOVE you presentations - thank you :D

[@hugosalazar88]

cool workout, is this for everyday of the week or how many days a week?

[@randyehrick8011]

👍 Thanks! I'll try. Old and out of shape. Taking it slow.

[@electricleo5]

you're awesome

[@perecarmonamas7888]

Wow that was crazy, I am quite used to exercising, but this workout is HARD

[@dinotopcagic]

Thanks Adam, for the video and for the motivation! This is great stuff, and I'm finally working out after few years of complete lazines

[@woodtool6320]

That was good. I like a shorter format.

[@radleighnaidoo6971]

Hi I'm radleigh i did the intermediate reps and did three rounds and the elbow transition push ups

[@stephensardinha6750]

This destroyed me in the beginner setting. More please. :)

[@Im_bella_despair]

And here's me, not being able to do one full push up yet 😅 but I will do this in 2021! 😊

[@charmilla5098]

had the same thing before quarantine i went to the gym to do bench presses and other chest excercises than i was able to do pushups and use them in my training scheme but since gyms are closed atleast in my country you should do pushups on your knees

[@Im_bella_despair]

@@charmilla5098 that's what I'm trying, gyms are closed here too 😩

[@bi4dy]

i only managed to do one, but i wont give up and ill try tommorrow and next tommorow and so on and so on

[@FlavioMario17]

Great workout 6 beginning cycles in 15 min. I am 57.

[@rayanq8280]

6x3 Wide pushups: 1:38 10x3 Windshield wipers: 2:25 6Tricepx3 pushups: 3:18 10Ropex3 climbers: 4:23

[@sonofa1000fathers]

I like your videos - simple and to the point. Because I am a slim guy and do not want to lose anymore weight I am wondering if doing the Beginner routine twice a week is good enough to start building muscle?

[@barnabashorvath2827]

I didn't even have enough motivation to finish the vid lmao

[@jde9711]

I'm going to do this... Right after a nap lol

[@Paulowe40]

Hi Adam, completed 3 beginner rounds and thought I was going to puke. Thanks for this, do you recommend doing this 3 times a week or as often as possible? Enjoy your day stay safe🤸‍♂️☯️🇮🇪

[@amirgoldline]

I like these workouts. I am 60 years old

[@ousmanfitness8132]

I really enjoyed your video and I’m trying to get into calisthenics. But I not sure about the wide pushups for the first exercise in the circuit. I’ve seen from many channels that going that wide “(I only saw it from 1 angle so I’m 100% how what your side view looked like) can cause serious injury to your shoulder if it is done persistently. I think it’s the Supraspinatus or a different structure that takes damage when pressure is applied like that (In the wide push up motion). I want to train hard but I also want to train smart and safe. Can reassure that this push up is safe in long term for a chest workout?

[@wolfiebass]

Hi! 2 quick questions: 1. is one rep of a rope climb/windshield wiper both sides or one side? 2. any advice on what to do about left hip clicking when coming back through to push up position during the tricep pushups?

[@QazTKD]

Feel like I’m about to snap my elbows trying those tricep push-ups

[@piau1798]

With every exercise I’ve been like whoaa man how is this supposed to be for Beginn... oh, there the beginner version comes 😂 thanks!