Kick it old-school and get firm in a flash with this calisthenics-based bodyweight workout

By Laurel Leicht
Updated: December 10, 2015
Bill Diodato

If you haven't done calisthenics since phys ed, it's time you kick it old-school again.

"Performing bodyweight moves at a quick pace improves your endurance while increasing your strength, range of motion, and balance," says Jay Cardiello, Shape's fitness editor-at-large, who designed this plan.

You'll do two rounds of 10 exercises-dividing up your workout makes it easier to maintain a high intensity-cranking out as many reps as you can of each move in the time given. (Not sure how to do the walk out pushup? Click here for a demonstration and get ready to sculpt those abs and arms!)

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