The PERFECT Home Workout (Sets and Reps Included)

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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 – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://youtube.com/user/jdcav24

Get Total Gym TV. | Only $69.95 to stream workouts for a year!

Comments

ATHLEAN-X™ says:

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!

Vitor Buchweitz says:

It's one minute per combo or one minute per exercise? Thanks for the workout!

Iris Alm says:

Ali Kamenova has been doing variations of this in her HIIT sequences for a long time. I've arranged my favorite videos of hers in playlists if anyone is interested in yoga as well:)

trainingwood says:

I think on the rotational pushup you rotate to other side, like you showed in one of your previous videos, in order to hit the chest completely or fully into a side plank but version in this video is probably mistake.

hesam heidari says:

Keep it simple like I did. I lost 18 kg with diet plan from website NextLevelDiet.

Alfredo Orellana says:

Thank a truth athlete for doing this service for free and for the good of your body specially in these days!

you learn says:

Who's watching this because of corona virus and the gyms are closed?

OpticalSpartan says:

Hey thanks for the workout plan, I'm 14 and I'm looking to improve myself and I'm going to try this workout at home, here's hopeing works

M T says:

Thank you for this Jeff! Subscriber for almost a decade now and you still don't disappoint!

Xander Colombo says:

Athlean-X is a cheat code.

Nuno Gouveia says:

Are the 2-3 rounds per combo? (doing 2-3 sets of combo 1 – Anterior Lower in a row before moving to combo 2) or are they for the entire routine?

Rami Prilutsky says:

Is it really good to work on the same muscle group 3 minutes in a row? Or maybe it's better to 1 minutes per group and return to that muscle group in the next cycle

Abhay kutare says:

Thank you so much man

Ben Harwood-van Wegen says:

This may be a dumb question, but would it be counter intuitive to do this everyday? I am a beginner when it comes to fitness but I feel like I'm cheating myself if I'm only working out 3 times a week.
Taking this opportunity to start my journey of gaining weight and muscle mass by eating better and working out.

Connor Bailey says:

Will this help weight loss

Deepankar Jangid says:

Hloo broo ur workout is really really effective its been 3 days i have started ur workout its acctualy good . I want to be trained from u personaly from u…

patrick vanovermeeren says:

Great video 👍👊

ILikeCHEEZ9 says:

Confirmed, Jeff lives in the gym

Cactuscobbler I says:

Seriously man you're doing God's work by designing this program for everyone stuck at home. And you're not even asking for anything in return. Thanks so much. I really mean it. This earned a like and sub from me

Azarel Zaleta says:

sooo how many times a week should i do this ? 🤔

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