# 15 Min Core, Arms and Back Workout - No Equipment, At Home Workout ## Метаданные - **Канал:** Chloe Ting - **YouTube:** https://www.youtube.com/watch?v=5NKzYOqxknU - **Дата:** 13.05.2026 - **Длительность:** 12:41 - **Просмотры:** 56,318 - **Источник:** https://ekstraktznaniy.ru/video/51565 ## Описание 15 min upper body workout! This is a beginner friendly workout that's going to work your back, arms, shoulders and core. Remember to go at your own pace, the aim is reaching the end of the video This video is part of the 2026 Summer shred Challenge. Get the full schedule on my free app below or on https://chloeting.com/program/2026/summer-shred-challenge 👉 Download my FREE app Play store - https://play.google.com/store/apps/details?id=com.chloeting.fitness App store - https://apps.apple.com/us/app/core-by-chloe-ting/id6446920639 🛒 Get Merch https://store.chloeting.com 📅 Free Program Schedule https://www.chloeting.com/program/ 🍽️ Free Recipes https://www.chloeting.com/recipes/ 👗 Outfits https://amazon.com/shop/chloeting 📸 Community Forums & Before After Results https://chloeting.com/c/ 💖 Sponsor this channel https://www.youtube.com/chloeting/join 🎥 Sub to my 2nd channel https://www.youtube.com/channel/UCBrcDabYtwbR1VIhwH5efZA?sub_confirmation=1 🔗 My links https://www.instagram ## Транскрипт ### Segment 1 (00:00 - 05:00) [] — Welcome back. We've got a quick 12-minute upper body workout to hit your shoulders, arms, back, and core. Get on your mat and let's get started. Get into a kneeling push-up position with your hands under your shoulders. Lower your chest down towards the mat and press back up. Keep your core tight and don't rush. You can do a regular push-up if you want to up the difficulty. — Nice work. 10 seconds rest now and we'll move on to bear shoulder tap. — Get on all fours and hover your knees just off the mat. Tap one hand to the opposite shoulder, then switch sides. Keep your hips steady. — Great work. Bear crawl is coming up. — Stay low in a bear position and crawl forward to the top of your mat, then crawl back. Keep your knees hovering and move control. — Rest and recover, bend knee drop snakes. — Stay in your bed position with your knees hovering. Gently tap both knees down to your mat, lift them back up and repeat. Keep your back flat throughout the movements. — Nice work guys. Now flip around and get ready for crab toe touches. — Sit on your mat with hands behind you and lift your hips up. Reach one hand towards the opposite foot, then switch sides. Keep your hips lifted as you move. — And there's nothing you could do. — Great work, everyone. Reverse plank marches next. — While in a reverse plank position with your hips lifted, raise one knee to your chest, then extend and switch sides. Don't let your butt drift down too much. Keep your core tight. — Well done, guys. Just three more ### Segment 2 (05:00 - 10:00) [5:00] exercises to go before we get a longer rest. Reverse snow angel is coming up. While laying on your stomach, lift your arms over the mat starting above your head. Sweep your arms out wide and down to your hips like you're making a snow angel. — Rest and recover back extension is next. — While on your stomach, place your hands beside your chest, lift your arms up, then pull your elbows towards your ribs, and go back to the starting position and repeat. — Nice work, everyone. We're halfway through the workout now. Plank saw is next, followed by a longer rest. — Get into a low plank position, shift your body forward and back like a rocking motion. Keep your core tight and stay in one straight line. — Great work, guys. 30 seconds rest now. Pause the video here if you need a longer rest. — Even though you're not here. — Get ready on all fours for contralateral coming up. Get into a high plank position. Lift one arm and the opposite leg at the same time. Then lower them down slowly then switch sides. Slow and controlled, keep your hips steady. — Nice work. Plank shoulder taps are next. Get in a high plank and tap your right hand to your left shoulder then switch sides. I know it's not easy but try to keep your hips from rocking side to side. — Great work. Now lay flat on your mat on your stomach for Y and W. — While laying on your mat, lift your arms up into a Y shape and bend your elbows into a W shape and squeeze your shoulder blades together. Head which has slightly lifted. — Still in the club and now you know we laying. — ### Segment 3 (10:00 - 12:00) [10:00] — Nice work, guys. We're almost there. Three more exercises to go. Superman is next. Lying on your mat, lift your arms and legs off the mat at the same time. Hold for a second and lower back down with control and repeat. — Great work. Flip around and get ready for tricep dips. — Sit on a mat with your hands behind you and fingers facing forward. Lift your hips up and bend your elbows to lower down and press back up and repeat. Keep your elbows pointing back. — Final exercise of the workout. We have arm circles. — Extend your arms out to the side and make circles. — Now switch directions and keep pushing through to the end. — [clears throat] — And that's the workout. Great job getting through that upper body burn. Make sure you check out my app for more workouts, and I'll see you in the next one. Bye.