Cassiopeia II

foodspring’s Cassiopeia II is a workout which uses your own body weight. An intermediate workout to build muscles - no equipment needed. 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
Intermediate
Equipment
Mat

Muscles used

Description

Cassiopeia II 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 and your previous training experience. Depending which muscles are being targeted, you will do between 10 and 15 reps of each exercise. Complete all exercises one after the other. Start with 15 Air Squats, then 10 Single Leg Glute Bridge / side […]. If you need a short break between the different exercises, take it. After each round (6 exercises) take a break of up to 90 seconds. Do the full circuit of exercises 4 times.

Always make sure that your exercise is clean and controlled and keep your body under tension. If the push-ups are too easy for you, you can exchange them for Close Grip Push-Ups or Diamond Push-Ups.

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

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Cassiopeia II
1. Air Squats
15 reps
Read more
This foodspring video shows you how to do air squats correctly. Squats are some of the most effective exercises to work on your leg muscles. The glutes and other muscles in your backside also benefit from this exercise. Stand with your feet hip-width apart and turn your toes slightly towards the outside. Bring the back of your thighs down behind you and your arms to the front. Only go low enough that you can keep tension in your back. Use the strength of your legs to push yourself back up to standing.
2. Single Leg Glute Bridges [L]
10 reps
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This foodspring video shows you how to do single leg glute bridges (left side) correctly. The single-leg glute bridges are an advanced form of the classic glute bridge. They target your glutes, hamstrings and lower back. Lie on your back with your knees in the air and feet flat on the floor. Straighten your right leg up into the air. Now push your pelvis upwards into the air. Make sure your hips stay straight. Slowly lower your pelvis again.
3. Single Leg Glute Bridges [R]
10 reps
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This foodspring video shows you how to do Single Leg Glute Bridges (right side) correctly. The single-leg glute bridges are an advanced form of the classic glute bridge. They target your glutes, hamstrings and lower back. Lie on your back with your knees in the air and feet flat on the floor. Straighten your left leg up into the air. Now push your pelvis upwards into the air. Make sure your hips stay straight. Slowly lower your pelvis again.
4. Push-Ups
10 reps
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This foodspring video shows you how to do push-ups correctly. Push-ups train your pecs, shoulders, and triceps, as well as your back, abs, glutes and even legs. Put your hands at shoulder height and place them on the floor. Your elbows should be pointing towards your body. As you lower your body and raise it again, make sure your whole body stays tight.
5. Skydivers
15 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.
6. Sit-Ups
15 reps
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This foodspring video shows you how to do sit-ups correctly. The classic exercise for your abs! Lie on your back with your knees bent and in the air. Rest your fingers on your temples. Now use the power of your core muscles to pull your upper body upwards. Don't swing yourself upwards with momentum, and don't move your arms or head along with your abs.
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Our tip
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