15 Min, Zero Reps, All Holds | Military Calisthenics

Military calisthenics with zero reps: 15 minutes of isometric bodyweight holds, no equipment, at home. Every position hits your core, shoulders, glutes, quads and chest and holds there until the beep cuts you loose. Intermediate soldiers only, because the clock never speeds up to save you. ⏱ TIMESTAMPS 00:00 Welcome 00:18 Glute Bridges 00:56 High Plank 01:34 Glute Kickbacks 02:12 Heel Touches 02:50 A steps 03:28 Plank Leg Lifts 04:06 Bear hold 04:44 Push-Ups 05:22 Surrender squats 06:00 Knee push ups 06:38 Squat pulses 07:16 Forearm Plank 07:54 Sumo squat pulses 08:32 Shoulder taps 09:10 Split squats (R) 09:48 Commando planks 10:26 Staggered squats (L) 11:04 Tricep Dips 11:42 Hip lift and abduction (L) 12:20 Side plank (L) 12:58 Hip lift with abductions (R) 13:36 Side plank (R) 14:14 Single leg deadlifts (L) 🎯 THE MISSION • Deep core strength from planks, bear holds and side planks that never let you rest a rep out • Shoulder and chest endurance under constant tension, no momentum to hide behind • Glutes and quads loaded through bridges, split squats and pulses that burn on the clock • Mental grit: the only way out of a hold is the beep 🪖 THE DRILL 30 seconds of work, 8 seconds of rest, 22 positions, start to finish. Reps let you cheat with speed, so we deleted them. Lock the position, breathe, hold the standard until the timer releases you. 🔥 RULES OF ENGAGEMENT Scale the intensity, never the standard. Drop to knees, shorten the range, narrow the stance, but keep the clock running. You stop for one reason only: to reset your form and get back in position. 📋 DEBRIEF 15 min · no equipment · low impact · intermediate · 30s hold / 8s rest 💪 Which hold broke you first, the bear hold or the second side plank? Report in the comments. 🫡 Subscribe for new military calisthenics drills every week and fall in with the unit. #militarycalisthenics #calisthenics #militaryworkout