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The PERFECT Home Workout (Sets and Reps Included) 

ATHLEAN-X™
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Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.
This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.
This workout for home is going to allow you to hit your total body in under one hour.
With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.
These patterns are broken down below and the exercises included in each are shown.
Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.
Here is how to construct the perfect home total body workout A:
1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats
2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (long head contracted) OR Knee Cobra Pushups
3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (jump from higher position if more beginner)
4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls
5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Reverse Corkscrews
Black Widow Knee Slides
Levitation Crunches
6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Angels and Devils
COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)
Here is how to construct the perfect home workout B:
HINGE / POSTERIOR x 3 ROUNDS
Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks
LUNGE / ANTERIOR x 3 ROUNDS
Alt. Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps
UPPER PUSH x 3 ROUNDS
Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Side Lateral Raises (from knees for beginners)
Tricep BW Extensions (long head stretch)
UPPER PULL x 3 ROUNDS
Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows
ABS x 2 ROUNDS
Ab Halos
V-Up Tucks
Sit-Up Elbow Thrusts
CORRECTIVE x 2 ROUNDS
Reverse Hypers
COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)
If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.
For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks.
For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
Build Muscle in 90 Days - athleanx.com/x/my-workouts
Subscribe to this channel here - novids.info

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Kommentarer 80   
ATHLEAN-X™
ATHLEAN-X™ 21 dag siden
*NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Angelo Cortez
Angelo Cortez 21 minutt siden
Why should we not workout every day? Your vid has 3x a week
findmycrazy
findmycrazy 3 timer siden
Is there a proper system to determine all areas of tightness? How do you suggest I (for example) even start? Should I work my way from my calves up?
Jeffrey Curry
Jeffrey Curry 13 timer siden
How do I train legs with a replaced Hip and Knee (with the other side not far behind)?
Leopoldo Taylor
Leopoldo Taylor 17 timer siden
I'm about to start fourth week tomorrow Monday 6 of April., should I keep working or take a rest after those four weeks?. Thanks in advance.
Bri S
Bri S 20 timer siden
Thank you for making these videos! Do we do each exercise for a minute? Or each combo for a total of a minute? If it is the latter, then do we just do the exercise until we can't do any more, the move on to the next? Please clarify.
Ahmad Shahir
Ahmad Shahir 53 minutter siden
Workout A <a href="#" class="seekto" data-time="242">4:02</a> - 1A Alt. Single Leg Box Squats <a href="#" class="seekto" data-time="260">4:20</a> - 1B 1 1/2 Bottomed Out Squats <a href="#" class="seekto" data-time="283">4:43</a> - 1C Jump Squats <a href="#" class="seekto" data-time="316">5:16</a> - 2A Handstand Pushups/Power Pushaway <a href="#" class="seekto" data-time="335">5:35</a> - 2B Rotational Pushups <a href="#" class="seekto" data-time="361">6:01</a> - 2C Cobra Pushups <a href="#" class="seekto" data-time="383">6:23</a> - 3A Alt. Single Leg Heel Touch [Kickstand] Squats <a href="#" class="seekto" data-time="412">6:52</a> - 3B Alt. Sprinter Lunges <a href="#" class="seekto" data-time="428">7:08</a> - 3C Plyo Sprinter Lunges <a href="#" class="seekto" data-time="451">7:31</a> - 4A Pullups <a href="#" class="seekto" data-time="477">7:57</a> - 4B Human Pullovers/Sliding Pulldowns <a href="#" class="seekto" data-time="528">8:48</a> - 4C Inverted Chin Curls <a href="#" class="seekto" data-time="547">9:07</a> - 5A Reverse Corkscrews <a href="#" class="seekto" data-time="559">9:19</a> - 5B Black Widow Knee Slides <a href="#" class="seekto" data-time="576">9:36</a> - 5C Levitation Crunches <a href="#" class="seekto" data-time="591">9:51</a> - 6 Angels and Devils Workout B <a href="#" class="seekto" data-time="645">10:45</a> - 1A Slick Floor Bridge Curls <a href="#" class="seekto" data-time="675">11:15</a> - 1B Long Leg Marches <a href="#" class="seekto" data-time="698">11:38</a> - 1C High Hip Bucks <a href="#" class="seekto" data-time="717">11:57</a> - 2A Variable Wall Pushups/Decline Knee Flat Pushups <a href="#" class="seekto" data-time="754">12:34</a> - 2B Alt. BW Side Lateral Raises <a href="#" class="seekto" data-time="788">13:08</a> - 2C BW Triceps Extensions <a href="#" class="seekto" data-time="807">13:27</a> - 3A Alt. Crossover Step Ups <a href="#" class="seekto" data-time="826">13:46</a> - 3B Alt. Reverse Lunges <a href="#" class="seekto" data-time="843">14:03</a> - 3C Split Squat Jumps <a href="#" class="seekto" data-time="855">14:15</a> - 4A Chinups <a href="#" class="seekto" data-time="874">14:34</a> - 4B Inverted Rows <a href="#" class="seekto" data-time="892">14:52</a> - 4C Back Widows <a href="#" class="seekto" data-time="908">15:08</a> - 5A Ab Halos <a href="#" class="seekto" data-time="923">15:23</a> - 5B V-up Tucks <a href="#" class="seekto" data-time="932">15:32</a> - 5C Sit-up Elbow Thrusts <a href="#" class="seekto" data-time="943">15:43</a> - 6 Reverse Hypers
Luke Halligan
Luke Halligan 54 minutter siden
2 weeks into this work out wow it's hard but starting to feel stronger already my 3rd week I should be doing 4 rounds of this all I can say is thank you so much you deserve some sort of payment for your knowledge and time let me no where I can give back 💪💪
malik yusuf
malik yusuf Time siden
You are the best
weed_monkey
weed_monkey Time siden
ok i tryed it out today, i missunderstand and did a minute for everything with small breaks, well now im almost dead :D it hurts everywhere, i cannot walk normally and instead of sitting now i choose free fall, and im terrified what will happen tomorow but in all i loved it 10/10 il try not to cheat on this one and deffinetly wont do a minute for everything again till i will get in shape
Marlon
Marlon 2 timer siden
I LOVE YOU BROO, HE SAVED OUR ASSES
Krustefff
Krustefff 2 timer siden
Is it bad if I do the workout 6 days a week?
Carlos Filipe Rodrigues
BIG THUMBS UP from Portugal, keep up the good work
Mrbigolnuts
Mrbigolnuts 3 timer siden
That laying on the front, hands behind the back upper scap exercise is amazing!!
Monika Csonka
Monika Csonka 3 timer siden
Starting the 4th week, I can finally get through two rounds (beginner) but with 10-15 sec breaks between exercises, this is hard!!
PLAYGOOD VallMine
PLAYGOOD VallMine 3 timer siden
For more details with the exercise times look in the description!! :)
Rekha Malik
Rekha Malik 3 timer siden
Bro is it necessary to leave one day in between can i continue without any vacant day pls reply
Dem Demetriou
Dem Demetriou 4 timer siden
That's amazing thanks 🙏🙏🙏
speechy_keen
speechy_keen 5 timer siden
Damn. Jeff never quits. All this free workout content, just... wow!
Uni Mail
Uni Mail 5 timer siden
So I am a dude with breasts and not so muscular arms...skinny fat kinda. Been working out these few days... 10 push ups and 15 mins of jogging like every three days...I mean it's a start hehe...ermm..are people like me what you mean when you say "beginner"? Because man,it's really intense
Rj Maniego
Rj Maniego 6 timer siden
you shoul publish an app with this excercise program...im finding the best excercise here in YT for weeks now, and this seems to be the best, Thanks mr. Jeff🙏🙏🙏
Maheen Ahmed
Maheen Ahmed 6 timer siden
Anybody else feel like puking when doing this? Like jesus its hard
Jan Derick Malelang
Jan Derick Malelang 6 timer siden
After trying this out, I am not sure if this workout really worked on me. All I found out after doing it is that by last set I'd feel so sore that I'll start to flop awkwardly on the floor like a walrus, just to get to the end of it. That's just workout A. Definitely not looking forward on doing B, regardless, I feel like I still should(no excuses even if I will feel definitely feel like an anemic walrus after.) Anway thanks for this man, with this I now have a full workout routine. Hopefully I get to be strong enough that can get through this without resting from to time.
Karan Chavda
Karan Chavda 4 timer siden
Legs and Back exercises are not that intense in this one. You can look for 2 more ab workout videos from Jeff that are easier and more detailed. For Tricep, do Tiger Pushups on wall and bench dips (watch Jeff's video on proper form). For Biceps, you can look for a video called 5 min intense bicep workout 2 from anabolic aliens. For Chest, just do pushups and use band workouts if you have bands. I've been following these for one week and I am noticing some strength. I couldn't do the one leg squat for quads on first day but I could do 3-4 yesterday.. Hope it helps
Shōn Adong
Shōn Adong 6 timer siden
How am I supposed to do 3 rounds of set A if I cant even finish 1? Goddamn it my hams fucking hurts.
Darren Lee
Darren Lee 7 timer siden
It’s a really good work however, I’m struggling to keep it going non stop as I can’t remember all the moves and techniques. I’m having to pause and play your video for each exercise. I normally go to the gym regularly but I’m also struggling to complete 1 round so I can’t continue on to the 2nd or 3rd round. Also, some techniques I can’t manage like lifting your pelvis of the ground to do the Rounds for example., I think it’s because my core is weak as I don’t normally train the abs.
M16
M16 7 timer siden
Does anyone else feel weird in the triceps when doing the bodyweight tricep extension?
Elexify
Elexify 9 timer siden
Ended up puking after barely doing 1 round
Roni Hernandez
Roni Hernandez 9 timer siden
A simple bag on a rug floor will allow you to do the slick floor in part B of the workout <a href="#" class="seekto" data-time="645">10:45</a>
Mary Riddle
Mary Riddle 11 timer siden
Thank you so much for putting this together! Really appreciate it!
Paolo Aiuto
Paolo Aiuto 11 timer siden
Is this workout good for burning fat as well?
Path to Wellness
Path to Wellness 11 timer siden
Great workout, thanks!
Good Reason
Good Reason 12 timer siden
Thanx for sharing all this plan and details for FREE ❤
Martin Reilly
Martin Reilly 12 timer siden
Challenging exercises, thank you very much!
Renan Costa Ferreira
Renan Costa Ferreira 14 timer siden
Workout B 1. Posterior lower (Hinge) exercise <a href="#" class="seekto" data-time="645">10:45</a> (All) exercise <a href="#" class="seekto" data-time="674">11:14</a> (All) exercise <a href="#" class="seekto" data-time="700">11:40</a> (All) 2. Upper push exercise <a href="#" class="seekto" data-time="744">12:24</a> (Beginner) exercise <a href="#" class="seekto" data-time="754">12:34</a> (Advanced) exercise <a href="#" class="seekto" data-time="790">13:10</a> (All) 3. Anterior lower exercise <a href="#" class="seekto" data-time="809">13:29</a> (All) exercise <a href="#" class="seekto" data-time="828">13:48</a> (All) exercise <a href="#" class="seekto" data-time="843">14:03</a> (All) 4. Upper pull exercise <a href="#" class="seekto" data-time="868">14:28</a> (Beginner) exercise <a href="#" class="seekto" data-time="875">14:35</a> (All) exercise <a href="#" class="seekto" data-time="892">14:52</a> (All) 5. Abs exercise <a href="#" class="seekto" data-time="909">15:09</a> (All) exercise <a href="#" class="seekto" data-time="922">15:22</a> (All) exercise <a href="#" class="seekto" data-time="931">15:31</a> (All) 6. Corrective <a href="#" class="seekto" data-time="941">15:41</a> (All)
Ben Payne
Ben Payne 14 timer siden
For exercise such as alt box squat, shouldn’t you do one leg for all reps then switch legs? Taking the principal from a previous video from Jeff on bicep curls that you’re making the exercise easier by giving each side a short rest?
Ryan Kirk
Ryan Kirk 12 timer siden
I agree with that, but perhaps he has it alternating because of then drop-set nature of this workout (ie 1 min straight then right into the next exercise) to prevent fatiguing too early.
Ram Kamboz
Ram Kamboz 15 timer siden
Can you talk about how effective resistance band workouts are??
Renan Costa Ferreira
Renan Costa Ferreira 15 timer siden
Workout A 1. Anterior lower (squat) exercise <a href="#" class="seekto" data-time="242">04:02</a> (All) exercise <a href="#" class="seekto" data-time="261">04:21</a> (All) exercise <a href="#" class="seekto" data-time="281">04:41</a> (All) 2. Upper push exercise <a href="#" class="seekto" data-time="324">05:24</a> (Beginner) exercise <a href="#" class="seekto" data-time="351">05:51</a> (Beginner) exercise <a href="#" class="seekto" data-time="370">06:10</a> (Beginner) 3.Posterior lower (Hinge) exercise <a href="#" class="seekto" data-time="383">06:23</a> (Advanced) exercise <a href="#" class="seekto" data-time="410">06:50</a> (All) exercise <a href="#" class="seekto" data-time="438">07:18</a> (Beginner) 4. Upper pull exercise <a href="#" class="seekto" data-time="460">07:40</a> (Beginner) exercise <a href="#" class="seekto" data-time="512">08:32</a> (Beginner) exercise <a href="#" class="seekto" data-time="527">08:47</a> (All) 5. Abs exercise <a href="#" class="seekto" data-time="543">09:03</a> (All) exercise <a href="#" class="seekto" data-time="556">09:16</a> (All) exercise <a href="#" class="seekto" data-time="575">09:35</a> (All) 6. Corrective <a href="#" class="seekto" data-time="587">09:47</a> (All)
max 12
max 12 15 timer siden
Is this workout good to lose weight?
EddyC55
EddyC55 15 timer siden
You think you're going to get through 3 rounds of this workout, then you start and think 2 may be enough. Then as you finish you realize you may not even make it through one. Thanks for the amazing workout, Jeff!
Sad Can
Sad Can 15 timer siden
Fitness Fascists: Calisthenics are literally the worst wtf are you doing with your life Calisthenics community: Still making gains during quarantine FF: Uhhh... can I join in...?
wii3willRule
wii3willRule 16 timer siden
Two to three rounds? Good Lord, I could barely make it through one. Well, I'll work towards it!
Shawn Riley
Shawn Riley 16 timer siden
Workout A did one full circuit, almost died. Workout B I doubled my preworkout did one full circuit and was on the floor gasping for air halfway through. Now I'm taking a small break chugging water getting ready for the 2nd circuit. Thanks Jeff you sadistic bastard.
Richard Shah
Richard Shah 16 timer siden
Firstly, thank you for this valuable video Jeff. The main thing I can't get my head around body workouts is how you continue to progress. In the gym, it is easy. You pick up weight and you can continue to vary your exercises and alter the weights you use. You can record your numbers going up every other session. With this workout, I get that you can do "more" within the minute, but once you're doing every exercise within the minute and maxing out, how can you continue to challenge yourself? I know you can add weight (vests, loaded bags, belt) but that comes with physical size limits unless you have a whole set of weights can you utilise. So how do you continue growing and assessing that growth in strength? What are the benchmarks or determining factors?
Ahmad Haneef
Ahmad Haneef 17 timer siden
Hi, anyone knows how the rest period works? Is it 1min each sets or each routine rest?
Gideon Boyle
Gideon Boyle 17 timer siden
Video at 0.25 speed. Follow along. 5head
X3MCTZN
X3MCTZN 18 timer siden
I am just passing to announce that THIS IS the 10 000 comment on this video !!!
Johnny Anderton
Johnny Anderton 18 timer siden
Disclaimer: Do not attempt this workout if you've been fully sedentary, stuck at home for 4 weeks. You will literally consider calling 911 at the end.
Fernando Olivas
Fernando Olivas 19 timer siden
We SERIOUSLY do not deserve this guy. My utmost respect and admiration.
AB A
AB A 19 timer siden
Jeff, awesome workout! Never going back to a bro split again! Been doing this for the last 3 weeks and my core and endurance has improved greatly! Is this a good plan for cutting while maintaining muscle? Coming off a heavy, low rep, bro split at the gym! My diet is good.
sunset1997
sunset1997 20 timer siden
great guide!
Longtooth Leo
Longtooth Leo 20 timer siden
Thanks. Just what I was looking for1!
Daniel Sanchez
Daniel Sanchez 20 timer siden
A
Andrew Palacios
Andrew Palacios 20 timer siden
Hello Jeff, Thank you for the useful content! Going to put this to use tomorrow morning!
snorre Fjellvang
snorre Fjellvang 20 timer siden
im a beginner/ intermediate trying to struggle back to shape again after knee/shoulder injury too much still sitting office work..... Feedback, First time i tried this: I lasted 36 minutts with unintentional brakes and wrecked, 330 cals used. Almost gave up at the chair bicep curl,, also felt very unsafe and got stress in my neck xD :P. Had to jump over corkscrew as i strained something in my thie and hipp xD. Looking how manny exercises was left still , this is where i gave up :P .... will try and repeat in a day. Thank you :)
Kono Kieth DA!
Kono Kieth DA! 20 timer siden
Can I just do the A workout and not the b workout?
Quel Tipo Sul Tubo
Quel Tipo Sul Tubo 20 timer siden
How do I warm up? Or are the first exercises meant to be a warm up?
Henry Jones Jr.
Henry Jones Jr. 21 time siden
Scientists tell us that the moon is 238,855 miles away. Jeff's t-shirt tells us that it is, in fact, 247, 365 miles; the total distance Jeff jumped to get there.
jeFF Fury
jeFF Fury 21 time siden
This is exactly how I usually exercise in the gym, by changing the areas of exercise, upper, lower, core... get me going all the time without pauses.
Obinna Ubah
Obinna Ubah 22 timer siden
I thought you didn't like reps....
zumwaud2
zumwaud2 23 timer siden
Why is A way harder for me than B? Who feels the same?
ibrahim alqayse
ibrahim alqayse 19 timer siden
True
Even Wineik
Even Wineik 23 timer siden
Shiii.. that first round was way harder then it looked. 2 rounds would literally be the death of me right now 😩
Ayman Khali
Ayman Khali Dag siden
Wait arent there any calf excercises here?
Shan Shin
Shan Shin Dag siden
so wait, we do the whole of Workout A or B without a break if possible? or do we take breaks between the lower and upper body push combos?
doublelift77
doublelift77 Dag siden
thanks for every video jeff. you're a legend and a true inspiration.
Justus MzB
Justus MzB Dag siden
Great workout. Though I couldn't make it for two rounds with proper form, I kept struggling, and it really challenges me to get better. I used to think I was quite fit 😂 Thanks for the awesome workout!
Jaskirat Grover
Jaskirat Grover Dag siden
How many calories does it burn
Tim Rupf
Tim Rupf Dag siden
Did workout A for the first time 2 days ago, I felt like I had to die and don`t get me started on the soreness in my glutes. I love it
wijmasterflex
wijmasterflex Dag siden
Would be awesome if you did a FOLLOW ALONG video for these!!!
Artur Niggemeier
Hey Jeff ! I doin your workout for 3 weeks now I already can see the progress . Mostly I do 2 rounds and then I do some exercises with the Trx . It’s a really good workout . Now my question : am I doin it correctly ? I start with an exercise and at 55 sec I do a small break and prepare for the next exercise when I at 60 sec I start with the next exercise until 55 sec I repeat it until I finish the workout for 2 rounds . Is it correct ?
James Ashe
James Ashe Dag siden
Always learning, love the content jeff!
seanjcan
seanjcan Dag siden
First I want to say thanks Jeff for creating this program. I tried Workout A yesterday and almost died (I went for 2 rounds). I "innovated" for a few of the exercises due to lack of equipment (like a sturdy bar for inverted chin curls) or the exercise was too basic or advanced (e.g. raised pike push up instead of handstand pushup or power push aways).
PsychoKing JP
PsychoKing JP Dag siden
I'm just copying this.... Workout A <a href="#" class="seekto" data-time="242">4:02</a> - 1A Alt. Single Leg Box Squats <a href="#" class="seekto" data-time="260">4:20</a> - 1B 1 1/2 Bottomed Out Squats <a href="#" class="seekto" data-time="283">4:43</a> - 1C Jump Squats <a href="#" class="seekto" data-time="316">5:16</a> - 2A Handstand Pushups/Power Pushaway <a href="#" class="seekto" data-time="335">5:35</a> - 2B Rotational Pushups <a href="#" class="seekto" data-time="361">6:01</a> - 2C Cobra Pushups <a href="#" class="seekto" data-time="383">6:23</a> - 3A Alt. Single Leg Heel Touch [Kickstand] Squats <a href="#" class="seekto" data-time="412">6:52</a> - 3B Alt. Sprinter Lunges <a href="#" class="seekto" data-time="428">7:08</a> - 3C Plyo Sprinter Lunges <a href="#" class="seekto" data-time="451">7:31</a> - 4A Pullups <a href="#" class="seekto" data-time="477">7:57</a> - 4B Human Pullovers/Sliding Pulldowns <a href="#" class="seekto" data-time="528">8:48</a> - 4C Inverted Chin Curls <a href="#" class="seekto" data-time="547">9:07</a> - 5A Reverse Corkscrews <a href="#" class="seekto" data-time="559">9:19</a> - 5B Black Widow Knee Slides <a href="#" class="seekto" data-time="576">9:36</a> - 5C Levitation Crunches <a href="#" class="seekto" data-time="591">9:51</a> - 6 Angels and Devils Workout B <a href="#" class="seekto" data-time="645">10:45</a> - 1A Slick Floor Bridge Curls <a href="#" class="seekto" data-time="675">11:15</a> - 1B Long Leg Marches <a href="#" class="seekto" data-time="698">11:38</a> - 1C High Hip Bucks <a href="#" class="seekto" data-time="717">11:57</a> - 2A Variable Wall Pushups/Decline Knee Flat Pushups <a href="#" class="seekto" data-time="754">12:34</a> - 2B Alt. BW Side Lateral Raises <a href="#" class="seekto" data-time="788">13:08</a> - 2C BW Triceps Extensions <a href="#" class="seekto" data-time="807">13:27</a> - 3A Alt. Crossover Step Ups <a href="#" class="seekto" data-time="826">13:46</a> - 3B Alt. Reverse Lunges <a href="#" class="seekto" data-time="843">14:03</a> - 3C Split Squat Jumps <a href="#" class="seekto" data-time="855">14:15</a> - 4A Chinups <a href="#" class="seekto" data-time="874">14:34</a> - 4B Inverted Rows <a href="#" class="seekto" data-time="892">14:52</a> - 4C Back Widows <a href="#" class="seekto" data-time="908">15:08</a> - 5A Ab Halos <a href="#" class="seekto" data-time="923">15:23</a> - 5B V-up Tucks <a href="#" class="seekto" data-time="932">15:32</a> - 5C Sit-up Elbow Thrusts <a href="#" class="seekto" data-time="943">15:43</a> - 6 Reverse Hypers
shanty isha
shanty isha Dag siden
hii
asharedo
asharedo Dag siden
This guy is so far ahead of any other strength training coach on the internet.
Rexcy Santos
Rexcy Santos Dag siden
THANK YOU JEFF...... i created a pdf for WORKOUT A atleast. It isnt perfect but feel free to take it and use it as a starting point for your own. s.docworkspace.com/docs/3GDjv5E2u
Ananth Selliyan
Ananth Selliyan Dag siden
I’ve been doing this workout for the last couple weeks. It’s great and definitely challenges my fitness in a way I haven’t for a while. Any recommendations on what to do during the off days? Should they be just for rest, or are there complementary exercises we can do?
Bradley Dennis
Bradley Dennis Dag siden
I just want to say that i really am enjoying watching your videos. I've been training for almost twenty years. I watch you put the science back into these workouts and am blown away. After spending the last 4 hours watching them I have realized that my posterior chain is very week, especially my glutes. I did a flag assessment and realized that even after training for 20 years I am still doing things incorrectly and not reaching my full potential. Now that I have it the plus 40 mark my body talks to me alot more than it used to. Any chance we could see some glute work. Or is there a recommendation on one of your programs i could join to assist in the matter.
David Lloyd
David Lloyd Dag siden
my broom stick snapped - LOL
Million Le
Million Le Dag siden
Has anyone got results doing this?
Jared Reed
Jared Reed Dag siden
If you blast the Earth Groans - The Prettiest Things EP while doing this workout, it'll kick you in the gut every time you feel like quitting. Then you'll get through it, and have abs as metal as the music that keeps kicking you. It also adds a neck workout!
Chris Myers
Chris Myers Dag siden
I run this at .25 speed while working out. I can pretty much max myself out without pausing to follow along, and keep myself amused because Jeff sounds drunk as shit.
Rion C
Rion C Dag siden
Jeff, my buddy turned me on to your channel. You are hands down the best online trainer. I have seen incredible gains following your lessons and tips. I take your advice into the gym and into my garage now, working out from home. The science is real! Thank you for keeping us going.
Emilio Rodriguez
www.intervaltimer.com/timers/8869354-athlean-x-home-workout Created this timer for 3 rounds of this workout. It includes 3 mins to warm up and 3 mins to cool down. PS. Ignore the "high intensity"/ "low intensity" labels. The website didn't allow me to change those.
Viker Odinson
Viker Odinson Dag siden
Sir, you are by far the best, honest and friendliest specialist and guide a person could have. YOU ARE THE BEST !! Keep up the good work, we love you
david rynda
david rynda Dag siden
Thanks
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