Cassiopeia I

foodspring's Cassiopeia I is a workout which uses your own body weight. Muscle building for beginners without equipment - let's go!
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
Muscle Building
Full Body
up to 30 min
Beginner
Equipment
Mat

Muscles used

Description

Cassiopeia I is a full-body workout. It trains all your large muscle groups.

The workout is based on the classic muscle-building system that relies on repetitions. Depending which muscles are being targeted, you’ll do between 6 and 15 repetitions of each exercise. Complete all exercises one after the other. Start with 10 Sumo Air Squats, then 8 Glute Bridges […]. If you need a short break between the different exercises, take it. After each round (5 exercises) take a break of up to 2 minutes. Repeat the circuit 3 times.

Always make sure that your exercise is clean and controlled and keep your body under tension. If the knee push-ups are too easy for you, you can switch them out for classic push-ups.

Warm up well before you start training! Have fun with our workout.

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Cassiopeia I
1. Sumo Air Squats
10 reps
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This foodspring video shows you how to do sumo air squats correctly. Sumo air squats are squats with feet spread wide apart. Squats are one of the most effective exercises for the legs. They also target and strengthen the glutes, the core, and the hip adductors. Stand with your feet shoulder-width or wider and turn your toes slightly outwards. Bend your knees, bringing your hamstrings downwards and backwards and your arms forward. Stop when you can no longer hold tension in your back. Use the strength of your legs to push yourself back up to standing.
2. Glute Bridges
8 reps
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This foodspring video shows you how to do glute bridges correctly. Glute bridges focus on your spinal stabilizing muscles, lower back, hamstrings, and glutes. Make sure not to arch your back at the top of the movement. Your shoulderblades should lift slightly off the floor with the upward motion.
3. Knee Push-Ups
8 reps
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This foodspring video shows you how to do knee push-ups correctly. This easy exercise is especially good for beginners, as it puts about 50% less weight on the upper body and arms. The most important thing is to follow the same rules as for classic push-ups. Make sure you keep your back, abs, and glutes tight the whole time.
4. Skydivers
10 reps
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This foodspring video shows you how to do skydivers correctly. This exercise targets the muscles in the back, the glutes and the hamstrings. Lie on your stomach with your feet shoulder-width apart. Place your arms in a U-shape above your head. Now, lift your arms and your upper body off of the floor.
5. Crunches
10-15 reps
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This foodspring video shows you how to do crunches correctly. This exercise targets the vertical abs. Crunches are a great exercise for beginners. Make sure that only your shoulder blades are coming up off the floor. Your lower back should stay on the floor. Your neck should stay in a neutral position.
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