Strength / Calisthenics
Upper body at home · 15 min
Chest, shoulders, back and arms using just the floor.
- 14 min 40 sDuration
- 15intervals
- 1block
Do it in Tempoora
Free, no account needed. It goes into your library and starts with one tap.
Upper body
15 rounds · 40 s work · 20 s rest
- Push-upsKnees down if you need to.
- SupermanLift arms and legs.
- Pike push-upsHips high, head towards the floor.
- Floor angelsFace down, sweep your arms.
- Plank to push-upGo from elbows to hands and back.
- Diamond push-upsHands together under your chest.
- Prone Y-T-WDraw the letters with your arms.
- Plank shoulder tapsFeet wide.
- Push-upsAs many as you can, good form.
- PlankUntil the end.
- Superman holdThree seconds up.
- Pike push-upsControl the way down.
- Left side plankHips high.
- Right side plankHips high.
- Slow push-upsThree seconds down.
How to do it with Tempoora
- 1
Tap “Do it in Tempoora” and add it to your library.
- 2
Press play: countdown, then move.
- 3
The app calls out every exercise and every rest with voice and sound.