Home workouts can be a lifesaver, especially in times when you cannot get the gym. In this video, I’m going give you a complete home workout routine with all sets and reps included help you to 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 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.

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    75 replies to "The PERFECT Home Workout (Sets and Reps Included)"

    • Anant Bijolia

      Jeff puts up an entire workout together for us even though there are plenty of home workout videos already on the channel. Jeff saves the day again. Thank you Jeff we love you.

      • Hussain Ray

        I mean ngl would be pretty dumb not to.

    • Chris

      For the boys and girls at home who need a point of reference:
      Advanced A
      1 Posterior Lower
      1.1 4:02 – Alterior Leg Box Squats
      1.2 4:20 – 1 1/2 Bottom Out Squats
      1.3 4:46 – Jump Squats

      2 Upper Lower
      2.1 5:17 – Handstand Pushups
      2.2 5:36 – Rotational Pushups
      2.3 6:03 – Cobra Pushups

      3 Anterior Lower
      3.1 6:25 – Alt Single Leg Heel Touch Squats
      3.2 6:54 – Alt Sprinter Lunges
      3.3 7:07 – Pylo Sprinter Lunge

      4 Upper Pull
      4.1 7:29 – Pullup
      4.2 7:58 – Human Pullover
      4.3 8:50 – Inverted Chin Pulls

      5 Abs
      5.1 9:10 – Reverse Corkscrew
      5.2 9:19 – Black Widow Knee Slides
      5.3 9:35 – Levitation Crunches

      6 Corrective
      6.1 9:53 – Angels and Devils

      Advanced B

      1 Posterior Lower
      1.1 10:47 – Slick Floor Bridge
      1.2 11:15 – Long Leg Marches
      1.3 11:38 – High Hip Bucks

      2 Upper Lower
      2.1 11:58 – Variable Wall Pushup
      2.2 12:35 – BW Side Lateral Raises
      2.3 13:08 – BW Triceps Extensions

      3 Anterior Lower
      3.1 13:30 – Alt Crossover Step Ups
      3.2 13:48 – Alt Reverse Lunges
      3.3 14:01 – Split Squat Jump

      4 Upper Pull
      4.1 14:17 – Chinups
      4.2 14:36 – Inverted Rows
      4.3 14:51 – Back Widow

      5 Abs
      5.1 15:08 – Halos
      5.2 15:25 – V-Up Tucks
      5.3 15:33 – Sit Up Elbow Thrusts

      6 Corrective
      6.1 15:41 – Reverse Hypers

      • Plan E.T’s

        thanks

      • Praesul

        Thanks bro u the best

      • Tomás Pereletegui

        Chris ty

      • Ingeborg Dalland

        ❤️

    • PlanetXpress

      Because I needed a reference to remember what some of these moves were
      Workout A
      4:02 – 1A Alt. Single Leg Box Squats
      4:20 – 1B 1 1/2 Bottomed Out Squats
      4:43 – 1C Jump Squats
      5:16 – 2A Handstand Pushups/Power Pushaway
      5:35 – 2B Rotational Pushups
      6:01 – 2C Cobra Pushups
      6:23 – 3A Alt. Single Leg Heel Touch [Kickstand] Squats
      6:52 – 3B Alt. Sprinter Lunges
      7:08 – 3C Plyo Sprinter Lunges
      7:31 – 4A Pullups
      7:57 – 4B Human Pullovers/Sliding Pulldowns
      8:48 – 4C Inverted Chin Curls
      9:07 – 5A Reverse Corkscrews
      9:19 – 5B Black Widow Knee Slides
      9:36 – 5C Levitation Crunches
      9:51 – 6 Angels and Devils

      Workout B
      10:45 – 1A Slick Floor Bridge Curls
      11:15 – 1B Long Leg Marches
      11:38 – 1C High Hip Bucks
      11:57 – 2A Variable Wall Pushups/Decline Knee Flat Pushups
      12:34 – 2B Alt. BW Side Lateral Raises
      13:08 – 2C BW Triceps Extensions
      13:27 – 3A Alt. Crossover Step Ups
      13:46 – 3B Alt. Reverse Lunges
      14:03 – 3C Split Squat Jumps
      14:15 – 4A Chinups
      14:34 – 4B Inverted Rows
      14:52 – 4C Back Widows
      15:08 – 5A Ab Halos
      15:23 – 5B V-up Tucks
      15:32 – 5C Sit-up Elbow Thrusts
      15:43 – 6 Reverse Hypers

      • Cura Acupuntura Gustavo Lima

        Thanks!!!

      • Nevah Cared

        T

      • Luis Castro

        Thanks

      • CCV334

        This should be pinned! Thanks for doing this.

      • Val Manukyan

        Ty

    • PMA Den

      Alt.Single-Leg Low Box Squat (Adv) 4:01
      Alt.Single-Leg Low Box Squat (Beg) 4:11

      1 ½ Bottomed out squats (All) 4:20

      Jump Squats (All) 4:44

      Handstand Pushups (Adv) 5:17
      Power Pushaways (Beg) 5:24

      Rotational Pushups (Adv) 5:35
      Rotational Pushups Knees (Beg) 5:54

      Cobra Pushups (Adv) 6:01
      Cobra pushups from knees (Beg) 6:12

      Alt. Heel touch squats (Adv) 6:24
      Alt. Heel touch kickstand squats (Beg) 6:42

      Alt Sprinter Lunges (All) 6:52

      Plyo Sprinter Lunges- Low (Adv) 7:08
      Plyo Sprinter Lunges – High (Beg) 7:19

      Pullups (Adv) 7:30
      Seated pullups (Beg) 7:42

      The Human Pullover (Adv) 7:57
      Sliding Pulldowns (Beg) 8:34

      Inverted chin curls (All) 8:49

      Reverse Corkscrews (All) 9:09

      Black Widow Knee Slides (All) 9:19

      Levitation Crunces (All) 9:36

      Angels and Devils (All) 9:53

      End of Workout A

      Slick Floor Bridge Curls (All) 10:44

      Long Leg Marches (All) 11:15

      High Hip Bucks (All) 11:38

      Variable wall pushups (Adv) 11:57
      Decline Knee to Flat Pushups (Beg) 12:26

      BW Side Lateral Raises (Adv) 12:35
      BW Side Lateral Raises from Knees (Beg) 12:58

      BW Triceps Extensions (All) 13:09

      Alt. Crossover Step Ups (All) 13:29

      Alt. Reverse Lunges (All) 13:48

      Chinups (Adv) 14:17
      Seated Chinups (Beg) 14:26

      Inverted Rows (All) 14:36

      Back Widows (All) 14:52

      Ab Halos (All) 15:09

      V-Up Tucks (All) 15:24

      Sit-Up Elbow Thrusts (All) 15:33

      Reverse Hypers (All) 15:43

      End of Workout B

      • Mohammed RABHI

        Perfetoooo, thanks mate

      • blah

        PMA Den hero

      • Jordan Fernandes

        Thnaks

      • Mike Oxlong

        Thanks man, you missed split squat jumps though

      • Paien Games

        MVP.

    • Ashikur Rahman Khan

      Writing it for myself to get quick access.

      Beginner A

      1 Anterior Lower (Squat)
      1.1 4:10 – Alt. Single Leg Box Squats (High Box)
      1.2 4:20 – 1 1/2 Bottomed Out Squats
      1.3 4:46 – Jump Squats

      2 Upper Push
      2.1 5:24 – Power Pushaways
      2.2 5:52 – Knee Rotational Pushups
      2.3 6:11 – Knee Cobra Pushups

      3 Posterior Lower (Hinge)
      3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
      3.2 6:54 – Alt. Sprinter Lunges
      3.3 7:19 – Plyo Sprinter Lunges

      4 Upper Pull
      4.1 7:41 – Seated Pullups
      4.2 8:33 – Bodyweight Sliding Pulldowns
      4.3 8:50 – Inverted Chin Curls

      5 Abs
      5.1 9:10 – Reverse Corkscrews
      5.2 9:19 – Black Widow Knee Slides
      5.3 9:35 – Levitation Crunches

      6 Corrective
      6.1 9:53 – Angels and Devils

      Beginner B

      1 Posterior Lower (Hinge)
      1.1 10:47 – Slick Floor Bridge Curls
      1.2 11:15 – Long Leg Marches
      1.3 11:38 – High Hip Bucks

      2 Upper Push
      2.1 12:24 – Knee Decline to Flat Pushups
      2.2 12:57 – Knee BW Side Laterals
      2.3 13:08 – BW Triceps Extensions

      3 Anterior Lower (Lunge)
      3.1 13:30 – Alt. Crossover Step Ups
      3.2 13:48 – Alt. Reverse Lunges
      3.3 14:01 – Split Squat Jumps

      4 Upper Pull
      4.1 14:26 – Seated Chinups
      4.2 14:36 – Inverted Rows
      4.3 14:51 – Back Widows

      5 Abs
      5.1 15:08 – Ab Halos
      5.2 15:25 – V-Up Tucks
      5.3 15:33 – Sit-Up Elbow Thrusts

      6 Corrective
      6.1 15:41 – Reverse Hypers

      Advanced A

      1 Posterior Lower
      1.1 4:02 – Alterior Leg Box Squats
      1.2 4:20 – 1 1/2 Bottom Out Squats
      1.3 4:46 – Jump Squats

      2 Upper Lower
      2.1 5:17 – Handstand Pushups
      2.2 5:36 – Rotational Pushups
      2.3 6:03 – Cobra Pushups

      3 Anterior Lower
      3.1 6:25 – Alt Single Leg Heel Touch Squats
      3.2 6:54 – Alt Sprinter Lunges
      3.3 7:07 – Pylo Sprinter Lunge

      4 Upper Pull
      4.1 7:29 – Pullup
      4.2 7:58 – Human Pullover
      4.3 8:50 – Inverted Chin Pulls

      5 Abs
      5.1 9:10 – Reverse Corkscrew
      5.2 9:19 – Black Widow Knee Slides
      5.3 9:35 – Levitation Crunches

      6 Corrective
      6.1 9:53 – Angels and Devils

      Advanced B

      1 Posterior Lower
      1.1 10:47 – Slick Floor Bridge
      1.2 11:15 – Long Leg Marches
      1.3 11:38 – High Hip Bucks

      2 Upper Lower
      2.1 11:58 – Variable Wall Pushup
      2.2 12:35 – BW Side Lateral Raises
      2.3 13:08 – BW Triceps Extensions

      3 Anterior Lower
      3.1 13:30 – Alt Crossover Step Ups
      3.2 13:48 – Alt Reverse Lunges
      3.3 14:01 – Split Squat Jump

      4 Upper Pull
      4.1 14:17 – Chinups
      4.2 14:36 – Inverted Rows
      4.3 14:51 – Back Widow

      5 Abs
      5.1 15:08 – Halos
      5.2 15:25 – V-Up Tucks
      5.3 15:33 – Sit Up Elbow Thrusts

      6 Corrective
      6.1 15:41 – Reverse Hypers

      ***Advise for beginners from Personal Experience:
      Warm up first,do the exercises carefully and do less reps for first month to give your body enough room to get used to the exercises.Otherwise you might get hurt.

      • Nathan Briggs

        .

      • Nathan Briggs

        Thank u

      • Nathan Briggs

        W

      • Muhammad Irfan

        Thanks 🙏

      • Radhika Prabhu

        Thanks !

    • AnotherIlluminatedMind

      Workout A
      4:02 – 1A Alt. Single Leg Box Squats
      4:20 – 1B 1 1/2 Bottomed Out Squats
      4:43 – 1C Jump Squats
      5:16 – 2A Handstand Pushups/Power Pushaway
      5:35 – 2B Rotational Pushups
      6:01 – 2C Cobra Pushups
      6:23 – 3A Alt. Single Leg Heel Touch [Kickstand] Squats
      6:52 – 3B Alt. Sprinter Lunges
      7:08 – 3C Plyo Sprinter Lunges
      7:31 – 4A Pullups
      7:57 – 4B Human Pullovers/Sliding Pulldowns
      8:48 – 4C Inverted Chin Curls
      9:07 – 5A Reverse Corkscrews
      9:19 – 5B Black Widow Knee Slides
      9:36 – 5C Levitation Crunches
      9:51 – 6 Angels and Devils

      Workout B
      10:45 – 1A Slick Floor Bridge Curls
      11:15 – 1B Long Leg Marches
      11:38 – 1C High Hip Bucks
      11:57 – 2A Variable Wall Pushups/Decline Knee Flat Pushups
      12:34 – 2B Alt. BW Side Lateral Raises
      13:08 – 2C BW Triceps Extensions
      13:27 – 3A Alt. Crossover Step Ups
      13:46 – 3B Alt. Reverse Lunges
      14:03 – 3C Split Squat Jumps
      14:15 – 4A Chinups
      14:34 – 4B Inverted Rows
      14:52 – 4C Back Widows
      15:08 – 5A Ab Halos
      15:23 – 5B V-up Tucks
      15:32 – 5C Sit-up Elbow Thrusts
      15:43 – 6 Reverse Hypers

    • Koji Yao

      I’m not as consistent with these workouts (I miss a day to sometimes missing an entire week) and I can still see results from these workouts. Thanks, Jeff.

      • Sajad Ali

        Which is good, but imagine the results if you stay consistent 🙂

      • Aryan Hariname

        Did it help you burn fat and lose weight ?

    • Theodore Iliadis

      Just wanna post this for the complete beginners out there. You will struggle with this workout, I know I did. I also want to point out that it’s not about how many reps you do in that minute of every exercise, it’s about control and doing the best you can. (kinda obvious I know) but I just want to remind people of that.

      I tried workout B for the first time today and I could barely finish a single round, I felt dizzy and nauseous (my own fault, I know I went to hard and had to take a break for awhile before I could continue again).

      Having said that though, this was my first time and I did the best I could with what I had. And I know that as I continue with this program, it will get easier as your strength builds.

      I look forward to doing this workout again, even though I almost threw up haha, just be careful is all I’m saying.

      Good luck guys and gals. 🙂

      • Yap Yun Kee

        Same here m8, almost threw up the first time I did it, in fact, I didn’t even complete the abs set. 5th time into the workout, I can say I definitely got better at legs, but still, fail to complete a pull-up or chin up sets continuously.

      • Buddha Moktan

        How you doing mate? Any updates?

      • Folke CYa

        Yeah how’s it going now?

    • GAME BREAKER GOD

      How can anyone dislike such an amazing video with such good explanation. Anyway I love the video 🔥

    • The Omni Pimp

      Just did this. Day 1: Didnt even complete the whole routine. After the jump squats, I was on my back for solid 5 mins trying to catch my breath. Got as far as the Back Widow before my body had enough. By that point my muscles felt like jelly, I was nauseous, thirsty, and wanted to pass out. I look forward to going further next time.

    • AJ - Janulis

      The A day(beginner)

      4:08 Single Leg Box Squats
      4:22 Bottomed Out Squats
      4:44 Jump Squats

      5:23 Power Pushaways
      5:34 Knee Rotational Pushups
      6:04 Knee Cobra Pushups

      6:23 Single Leg Heel Touch Squats
      6:53 Sprinter Lunges
      7:08 PLYO Sprinter Lunges

      7:30 Pullups
      8:36 BW Sliding Pulldowns
      8:49 Inverted Chin Curls

      9:06 Reverse Corkscrews
      9:18 Black Widow Knee Slides
      9:35 Levitation Crunches

      9:51 Angels and Devils

      • MrBubbyG

        Thanks.

      • Dominick John

        How many reps? Do you know?

      • ziesam

        ty

      • Keyan Kanaan

        @Dominick John you just do all for a minute

      • Hazztles

        Ty

    • Jack M

      To all of you guys who’s going to start this workout in 2021 – best of luck!

      • Akshit Sharma

        yes tomorrow 👍🏽👍🏽

      • Common Guide

        @FrapGaming update?

      • Common Guide

        @Nicholas Zepeda update?

      • Cagen Ernsberger

        Thank you!

      • Just a guy with interesting taste

        Me whos starting this in 2022

    • Aronium

      I did this for about 4 months without skipping a single workout and making sure I didn’t eat too much junk and in summer 2020 I was in the best shape of my life up until now!!
      Now that my area’s gyms are closed again I’m back here!

      Thanks Jeff!

      • Connor Whitmore

        But how many of them do you do with each exercise? Or is it just 1 minute of doing as many reps as you can each time?

      • Muhammad Hassan Shakeel

        👍🏻

      • Yaman Mamgain

        I am skinny fat (little bit of fat only visible if am shirtless) will this workout plan work for me.

      • MK

        @Yaman Mamgain ive been doing carries (farmer walks) and 3km runs everyday with some stretches and noticed changes within a week
        note that ive really changed my diet up (check out this guy Hamza’s diet plan, its a free yt video, thats the one im on)
        cheers

      • Diamond theif

        @MK do you still do this workout plan or have totally moved on with you ‘re own?

    • Soca warrior

      the biggest challenge with this is remembering the exercise and doing them consecutively without stopping to watch the video or read in between sets.

      • mushuable

        What I did was writing down the exercises sequence on a paper sheet. After a few workouts you remember what you wrote on the paper corresponds to in the video and you can just throw a look at the sheet instead of stopping and checking the video.

      • Theofanis Lantzakis

        Thanks for the tip.

      • Randolph Pinkle

        @mushuable Exactly. I watched the video, wrote them down, glanced at my paper, and away I go. I also set my stopwatch to 1-minute BEEP 10 seconds BEEP 1-minute, etc. That way I can use the 10 seconds to check the paper. After a couple of times, it is 1-minute BEEP 1-minute BEEP 1-minute REST, once I know the movements cold.

      • trollin Ape

        Biggest challenge is the upper pull, the bigger ones are so easy and the advanced ones so hard

      • f23938fh3affjasldfke

        There’s an iOS app called “Seconds” that lets you set up your own sequence of timers and label each one. Perfect for setting up this workout, you just hit “play” and a voice announces which exercise is beginning, and when there’s only 3 seconds left.

    • john mathews

      I started doing this when my gym shut down a year ago, it was rough going at first, brutal, and I thought I was in great shape. Now I’m up to 3 rounds full sets advanced in under an hour for A and B, in the best shape of my life turning 60 in November, thanks for helping me get through the Pandemic Jeff!!! Working on the planche and front levers now, adding them to the routine.

      • Amal K Suresh *

        @john mathews wow ..Im super impressed!!!.I wanna look like you when I am 60.But I am 23 now & now your post motivated me than ever before.Hats off to you

      • Davy Jones

        @john mathews woah amazing physique.

      • ff ff

        @john mathews oh , i wish, im in much worse shape but to see that you can be that buff with that age very well

      • Ben Ogorek

        @johnmathews, what’s your status? Are you still doing these?

    • Zach Whitsel

      I’ve done all kinds of at home workouts that were great cardio but I never felt like I was building anything. Every muscle group on my body is sore after this. Fantastic. Can’t say enough good!

      • Dksauciboi

        Do you still do it and did it work

    • Moodna Moodnai

      Beginner A

      1 Anterior Lower (Squat)
      1.1 4:10 – Alt. Single Leg Box Squats (High Box)
      1.2 4:20 – 1 1/2 Bottomed Out Squats
      1.3 4:46 – Jump Squats

      2 Upper Push
      2.1 5:24 – Power Pushaways
      2.2 5:52 – Knee Rotational Pushups
      2.3 6:11 – Knee Cobra Pushups

      3 Posterior Lower (Hinge)
      3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
      3.2 6:54 – Alt. Sprinter Lunges
      3.3 7:19 – Plyo Sprinter Lunges

      4 Upper Pull
      4.1 7:41 – Seated Pullups
      4.2 8:33 – Bodyweight Sliding Pulldowns
      4.3 8:50 – Inverted Chin Curls

      5 Abs
      5.1 9:10 – Reverse Corkscrews
      5.2 9:19 – Black Widow Knee Slides
      5.3 9:35 – Levitation Crunches

      6 Corrective
      6.1 9:53 – Angels and Devils

      Beginner B

      1 Posterior Lower (Hinge)
      1.1 10:47 – Slick Floor Bridge Curls
      1.2 11:15 – Long Leg Marches
      1.3 11:38 – High Hip Bucks

      2 Upper Push
      2.1 12:24 – Knee Decline to Flat Pushups
      2.2 12:57 – Knee BW Side Laterals
      2.3 13:08 – BW Triceps Extensions

      3 Anterior Lower (Lunge)
      3.1 13:30 – Alt. Crossover Step Ups
      3.2 13:48 – Alt. Reverse Lunges
      3.3 14:01 – Split Squat Jumps

      4 Upper Pull
      4.1 14:26 – Seated Chinups
      4.2 14:36 – Inverted Rows
      4.3 14:51 – Back Widows

      5 Abs
      5.1 15:08 – Ab Halos
      5.2 15:25 – V-Up Tucks
      5.3 15:33 – Sit-Up Elbow Thrusts

      6 Corrective
      6.1 15:41 – Reverse Hypers

      Advanced A

      1 Posterior Lower
      1.1 4:02 – Alterior Leg Box Squats
      1.2 4:20 – 1 1/2 Bottom Out Squats
      1.3 4:46 – Jump Squats

      2 Upper Lower
      2.1 5:17 – Handstand Pushups
      2.2 5:36 – Rotational Pushups
      2.3 6:03 – Cobra Pushups

      3 Anterior Lower
      3.1 6:25 – Alt Single Leg Heel Touch Squats
      3.2 6:54 – Alt Sprinter Lunges
      3.3 7:07 – Pylo Sprinter Lunge

      4 Upper Pull
      4.1 7:29 – Pullup
      4.2 7:58 – Human Pullover
      4.3 8:50 – Inverted Chin Pulls

      5 Abs
      5.1 9:10 – Reverse Corkscrew
      5.2 9:19 – Black Widow Knee Slides
      5.3 9:35 – Levitation Crunches

      6 Corrective
      6.1 9:53 – Angels and Devils

      Advanced B

      1 Posterior Lower
      1.1 10:47 – Slick Floor Bridge
      1.2 11:15 – Long Leg Marches
      1.3 11:38 – High Hip Bucks

      2 Upper Lower
      2.1 11:58 – Variable Wall Pushup
      2.2 12:35 – BW Side Lateral Raises
      2.3 13:08 – BW Triceps Extensions

      3 Anterior Lower
      3.1 13:30 – Alt Crossover Step Ups
      3.2 13:48 – Alt Reverse Lunges
      3.3 14:01 – Split Squat Jump

      4 Upper Pull
      4.1 14:17 – Chinups
      4.2 14:36 – Inverted Rows
      4.3 14:51 – Back Widow

      5 Abs
      5.1 15:08 – Halos
      5.2 15:25 – V-Up Tucks
      5.3 15:33 – Sit Up Elbow Thrusts

      6 Corrective
      6.1 15:41 – Reverse Hypers

    • KAX

      Workout A:

      1 Posterior Lower

      1.1 4:02 – Alterior Leg Box Squats

      1.2 4:20 – 1 1/2 Bottom Out Squats
      1.3 4:46 – Jump Squats

      2 Upper Lower

      2.1 5:24 – Power Pushaways
      2.2 5:36 – Rotational Pushups
      2.3 6:03 – Cobra Pushups

      3 Anterior Lower

      3.1 6:25 – Alt Single Leg Heel Touch Squats

      3.2 6:54 – Alt Sprinter Lunges

      3.3 7:07 – Pylo Sprinter Lunge

      4 Upper Pull

      4.1 7:29 – Pullup

      4.2 7:58 – Human Pullover

      4.3 8:50 – Inverted Chin Pulls

      5 Abs

      5.1 9:10 – Reverse Corkscrew

      5.2 9:19 – Black Widow Knee Slides

      5.3 9:35 – Levitation Crunches

      6 Corrective

      6.1 9:53 – Angels and Devils Hypers

    • ATHLEAN-X™

      You might think that doing 100 pushups a day is enough for a “home workout” … I will argue that you should instead AVOID doing this! Check out this video to find out why => https://youtu.be/-T64FLsJnAU

      • Léonards

        I got a question sir, when u said we need to these Exercises 2-3 times? Should we do one round and continue into the next exercise or we need to do those 2/3 sets?

      • Dayle Janzen Dayao

        So you mean where gonna perform 3 workouts in 1 min. is that correct ?

      • Joakim Rydgren

        @Dayle Janzen Dayao no, every move for 1 min. 3 min for the 3 different exercises that adress same muscles. 16 min for one round. No breaks.
        35 for two rounds. 50 for three rounds

      • Sensei Trunks

        Always do a 500-1k

      • Dom Pirraglia

        Hey Jeff. I love this workout but it kicks my butt. I spend 4 days hobbled and sore after one workout, which makes it extremely difficult to establish a workout rhythm. I think my problem is that I live a fairly sedentary life working on a chair most of the day, and even simple workouts are taxing.

        Do you have any thoughts or routines to “shake off the rust” for those of us who aren’t in good shape already?

    • Robo Uhrin

      Beginner A

      1 Anterior Lower (Squat)
      1.1 4:10 – Alt. Single Leg Box Squats (High Box)
      1.2 4:20 – 1 1/2 Bottomed Out Squats
      1.3 4:46 – Jump Squats

      2 Upper Push
      2.1 5:24 – Power Pushaways
      2.2 5:52 – Knee Rotational Pushups
      2.3 6:11 – Knee Cobra Pushups

      3 Posterior Lower (Hinge)
      3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
      3.2 6:54 – Alt. Sprinter Lunges
      3.3 7:19 – Plyo Sprinter Lunges

      4 Upper Pull
      4.1 7:41 – Seated Pullups
      4.2 8:33 – Bodyweight Sliding Pulldowns
      4.3 8:50 – Inverted Chin Curls

      5 Abs
      5.1 9:10 – Reverse Corkscrews
      5.2 9:19 – Black Widow Knee Slides
      5.3 9:35 – Levitation Crunches

      6 Corrective
      6.1 9:53 – Angels and Devils

      Beginner B

      1 Posterior Lower (Hinge)
      1.1 10:47 – Slick Floor Bridge Curls
      1.2 11:15 – Long Leg Marches
      1.3 11:38 – High Hip Bucks

      2 Upper Push
      2.1 12:24 – Knee Decline to Flat Pushups
      2.2 12:57 – Knee BW Side Laterals
      2.3 13:08 – BW Triceps Extensions

      3 Anterior Lower (Lunge)
      3.1 13:30 – Alt. Crossover Step Ups
      3.2 13:48 – Alt. Reverse Lunges
      3.3 14:01 – Split Squat Jumps

      4 Upper Pull
      4.1 14:26 – Seated Chinups
      4.2 14:36 – Inverted Rows
      4.3 14:51 – Back Widows

      5 Abs
      5.1 15:08 – Ab Halos
      5.2 15:25 – V-Up Tucks
      5.3 15:33 – Sit-Up Elbow Thrusts

      6 Corrective
      6.1 15:41 – Reverse Hypers

      Advanced A

      1 Posterior Lower
      1.1 4:02 – Alterior Leg Box Squats
      1.2 4:20 – 1 1/2 Bottom Out Squats
      1.3 4:46 – Jump Squats

      2 Upper Lower
      2.1 5:17 – Handstand Pushups
      2.2 5:36 – Rotational Pushups
      2.3 6:03 – Cobra Pushups

      3 Anterior Lower
      3.1 6:25 – Alt Single Leg Heel Touch Squats
      3.2 6:54 – Alt Sprinter Lunges
      3.3 7:07 – Pylo Sprinter Lunge

      4 Upper Pull
      4.1 7:29 – Pullup
      4.2 7:58 – Human Pullover
      4.3 8:50 – Inverted Chin Pulls

      5 Abs
      5.1 9:10 – Reverse Corkscrew
      5.2 9:19 – Black Widow Knee Slides
      5.3 9:35 – Levitation Crunches

      6 Corrective
      6.1 9:53 – Angels and Devils

      Advanced B

      1 Posterior Lower
      1.1 10:47 – Slick Floor Bridge
      1.2 11:15 – Long Leg Marches
      1.3 11:38 – High Hip Bucks

      2 Upper Lower
      2.1 11:58 – Variable Wall Pushup
      2.2 12:35 – BW Side Lateral Raises
      2.3 13:08 – BW Triceps Extensions

      3 Anterior Lower
      3.1 13:30 – Alt Crossover Step Ups
      3.2 13:48 – Alt Reverse Lunges
      3.3 14:01 – Split Squat Jump

      4 Upper Pull
      4.1 14:17 – Chinups
      4.2 14:36 – Inverted Rows
      4.3 14:51 – Back Widow

      5 Abs
      5.1 15:08 – Halos
      5.2 15:25 – V-Up Tucks
      5.3 15:33 – Sit Up Elbow Thrusts

      6 Corrective
      6.1 15:41 – Reverse Hypers

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