The PERFECT Home Workout (Sets and Reps Included)

ATHLEAN-X™

ATHLEAN-X™

5 mill ganger283

    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 - nosel.info

    Kommentarer

    1. ATHLEAN-X™

      *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!

      1. Eduardo Galvez

        For this workout, would I do each individual workout for a minute straight then move on to the next one in the combo ? Or do I keep switching the workouts in that combo for a minute ?

      2. Eduardo Galvez

        For this workout, would I do each individual workout for a minute straight then move on to the next one in the combo ? Or do I keep switching the workouts in that combo for a minute ?

      3. The kest

        In my channel you can found the best review for running shoes and also links to the best prices

      4. Tyrone Deshauer

        Jefff you the man!!! finished the monster maker just in time to start athlean xero.

      5. Mangekyo Sharingan

        ATHLEAN-X™ guys I’ve been doing this for about two-three weeks and I have been having headaches for the entire day afterwards. They seem to have started after I started to work out from this program as my usual gym work out didn’t leave me with such headaches. I’ve decided to stop working out for a while unless anyone can help me with this? Please I do not wish to stop because I’ve worked hard for six months to get here.

    2. Jared Reed

      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!

    3. Chris Myers

      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.

    4. Rion C

      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.

    5. 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.

    6. Viker Odinson

      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

    7. david rynda

      Thanks

    8. joker roar

      Someone told me about site called NextLevelDiet. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

    9. Kevin Coronel

      could we do 2 rounds per day or 1 because consistency with working out is key for me or else i’ll fall of. Or can I do cardio workouts inbetween

    10. Philly Cheezstake

      PERFECT “HOME” WORKOUT >You need a pullup bar or something similar Good routine, but what am I supposed to do without a broomstick or pullup bar

    11. Om Nom Cookies

      Thanks so much, I have personally been inspired by your motivation and attention to detail.

    12. Daniel Claggett

      Oh my gosh. Okay, I am pretty fit and this workout KILLED ME. A really good one.

    13. Just A Man of Culture

      Am i the only one who just dies after completing one round with just 1min/ex, no rest? Anyone who's doing 3 rounds? This is so damn hard but it pays off well.

    14. KrankZeGhost K

      I respect this man for doing squats with Adidas pants like a true Slav!

    15. Peny Van der byl

      Can an older woman do this

    16. ayoub ayoub

      Can i gain a good amount of muscle with this training program ? Il skiny fat and never been to the gym befor

    17. Jordan Millidge

      It's near impossible top do all of these exercises for a minute straight each without any rest in between. Take at least 30 seconds of rest between each exercise.

    18. HardwareG33k

      Is there a way to make the angels and devils easier? I simply don't have the lower back strength to keep my upper body off the ground like that

    19. The Anime Gamer Boy

      5 million views in less than a month. Amazing.

    20. Carlos Gonzalo Rendon C.

      La importancia de la actividad Física es, poder tener una excelente asesoría, bien estructurada desde la Teoría y plasmada a la practica, eso es lo mas importante, Excelente Aporte

    21. Czech Shooter

      Anyway thank you Jeff. In all honesty these excersises are interesting but mostly technically and physically too challenging. They look fine on the video when Jeff is doing it but in reality will not replace our gyms.... Governments open the freaking gyms please!!!

    22. Jay Sri

      Hi , Jeff , are you recommending to do one of those two exercise 2 times or 3 times at the same time , I mean , one minute each exercise of one section , finish it and start again another section at same time either exercises ???

    23. Czech Shooter

      Dont you guys just hate it how the quarantine impacts mostly the active pople while the couch potatoes are enjoying it???

    24. Efrain Gonzalez

      Today I tried my first day of Workout A... Let me just say, it destroyed me. I am pretty fit, I have been weight lifting for about 2 years, but some months I slacked off. I wouldn't say I am advanced. I was able to complete everything 1st round expect pull ups (only lasted 25 seconds before i needed rest) and handstand push ups (lasted 20 seconds) I was so exhausted after round 1 I had to cut round 2 into 30 second sets. I still failed on pull ups and did not even attempt handstand push ups. I did the beginner. I also had to do the beginner cobra pushups this round as well. I stopped after 2 rounds, I don't want to be so sore that I won't be able to perform workout B. I will respond to this comment to update you all! Train Hard! and thanks again Jeff!

    25. Ronan Hall

      Just done workout 'A' having not worked out for 4 weeks prior to now, I've spent the last half hour on the bathroom floor spewing my load. Highly recommend!

    26. Brian Wood

      Jeff - love the channel - thank you. Also, thank you for showing me I am a total wuss. Two-three rounds - sure. Should my shoulders be making cracking sounds on the Angels and Devils?

    27. Alex P

      When you think you're fit, you see a Jeff's workout and then you feel like a beginner again... You also learn new exercise you've never seen or tried before, trust me. Thanks Jeff!

    28. Colin-kun :3

      Almost died doing this

    29. Daniel Doe

      the order of the written exercises in Workout B do not match the ones in the video. You have to reorder LUNGE and UPPER PUSH to match the video

    30. Joris Prangsma

      Wow, I thought I was reasonably fit... now I am back to reality 😁 Waiting for a repatriation flight in quarantaine in a hotel... This was exactly what i needed. Thanks!

    31. Marko Miletic

      I will track my progress on this comment so wish me luck!

      1. Marko Miletic

        Workout one: Did the beginner version first two combos with suggested rest. Was holding not to vomit next 15 minutes. After an hour I felt really fresh and did the pull ups so I didnt skip back engagement. So the next workout I will probably decrease exercise time from 1 minute to 30 seconds and take probably more than one minute of pause so I could finish the workout and hit the whole body.

    32. Crystal McKinney

      Fun to watch in 2x, actually makes it more encouraging. Gonna start these Monday! Thank you!

    33. Florian Walch

      Got through A for 3 rounds in 60 mins yesterday for the first time. Pray for me now. I am in pain.

    34. Guld

      Saw this and thought "3 times? Got it" thinking I was in good shape, no worries, then my life flashed before my eyes halfway through round 2

    35. mike weaver

      2 rounds of A crushed me

    36. Rob Davies

      Thumbs up if you're actually giving this a serious go

    37. R35

      I can barely move my body up when attempting the levitation crunches how are you lifting your body up so high

    38. R35

      Can't use a bed for the pullover it keeps moving 😩

    39. R35

      Is anyone actually doing this 3 times?!

    40. bijoy Das

      How many reps

    41. Tony Fox Tarot

      Great, thank you!

    42. Rohit Chauhan

      It look easy guys....it will exhaust u

    43. Jaskirat Grover

      Why are we doing it on alternate days,why not daily ?

    44. Tom Smith

      I'm going to give this a try. I've been in a workout funk for a few months, and this change to my normal routine may be just what I need to add a workout back in! Thanks

    45. Paulo Merlin

      Muito bom!

    46. Nba Youngboy

      How many times do you have to do each of them?

    47. pootis s

      Can you do a gollow thru vid. Kinda hard remembering everything

    48. Edmundo Martínez Arrambide

      I’ll try it

    49. Marcel Polman

      you know he could have charged us thousands of dollars for this information but all it took us was a free subscription. ~~~~~~~~~~~~~Thank you so much

    50. s Chapman

      Tried it again...still hard work!!! So worth it though. You wont regret this!!

    51. sean B

      whats the rest Between rounds?

    52. HIKERZ SURVIVAL

      This’s the best home workout so far....! Jeff ma manh...!

    53. Dhruv Pratap Singh

      Jeff gave us homework out

    54. Kaveh G.

      I do need the 1 min break to recover between the rounds. Then it is fun

    55. Jk Im just kidding

      So a couple days in I have to say Workout A completely destroyed me, I was sore for 2 days after it (so I took one day longer of than he recommended). Now I've finished B but I have to say it wasn't as exhausting for some reason. but I'm sure ill feel it in my glutei again tomorrow

    56. SennisWorld

      well i woulkd have preferred to see the extercises REALLY done with stuff you have at home only.. some of the exercises you just cant do at home (imagine with shoes on the white wall).. a home workout shouldnt be a "well i have a gym at home" workout but a "im at home with no gym or equipment" home

    57. Harpreet sandhu

      Please anyone clear my doubt., 1- does WWE wrestlers also take supplyment??

    58. Karen Bentley

      Athlete X, Jeff, you are the real deal. Truly inspirational and a man of value. You have been part of my world of fitness all the way and will continue to be so. Stay safe and well.

    59. Liam Bignell

      Can any of these be improved or moves added onto this workout with a set of dumbbells? Also shoutouts to Jeff for this.

      1. Wild Bluebell

        Of course, goblet squats, dumbbell jumping lunges, etc.

    60. Mars Liu

      hey can I incorporate dumbbells into this program as I got them at home?

    61. DaMon Turnbull

      I wish my SAH had taken me back in Feb last year. I'm lucky to get through 30secs of each of these beginner versions. But thank you, Jeff.

    62. erolish

      It’s weird to actually see you move.. not used to this.

    63. Kevin Truter

      Love the workout going to try it first then get my crew to join

    64. Omar arrieta

      I just decided to do 30 seconds w out any rest and then hopefully work up to a minutes cause after the 4th exercise I’m outtttt

    65. Andres Rendon

      I wanted to thank you man. I had a leg discomfort before and now after this routine I can't feel my legs at all

    66. Kit Sterling

      You’re the best. Thank you for always taking your time to help spread science-based training advice.

    67. Grisel Acosta

      Im so out of shape i cant even do the chin ups with the pole and the chairs :(

    68. Obeniyah Thomas

      He looks like a retired batman

    69. Amir Shooje

      I lasted 3min..

    70. Govanification

      Here are screenshots of the 4 circuits: imgur.com/a/ur24lF4

    71. Andrew Choi

      Jeff is seriously overestimating some of our ability. I miss free weights.

    72. trap lord guru boss

      this is maybe one of your the best videos...great job!

    73. Bozorgmehr

      I love the fact that I was certain Jeff will upload a killer inspirational workout routine for this hard time. I love you man

    74. shiscarp

      A minute is a long, long, long time. ;).

    75. Octavian Leyva D

      Finally not just a get fit in 2 mins video at home! If one is used to working out in a gym a short little push up program won't do!!!

    76. Jay Huang

      Starting AX1 next week this really works!! Question is it 1 minute per exercise or 1 minute per combo, there are 3 exercises in each combo, one round is 6 combos, big difference

    77. edibujor

      Hei! You are not doing the HSPU correctly. You have a big mouth and maybe that's why you heve so many visitors. Your technique is medium. I don't know what your age, but because of the steroids, you look like 50. Look at this guy. It's 52 and it's doing "monkey pull ups". What do you think? 💭 He is better than you? nosel.info/video/video/o4BtY3-4e22bpN0.html Stay safe!

    78. Alphonso

      Start counting the reps only after it starts to hurt...Donald Trump

    79. Seven & Seven

      Jeff, what the FRICK. I love this workout! Always considered myself an advanced lifter, doing this every second day. Haven't once been able to complete a full circle without taking breaks. And I'm talking about the beginner version. And I thought Corona was bad

    80. FEDERIC COELLO SOLER

      I have a question, can i rest between the complete sets of exercises or i have to do all 3 of then with no rest?