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.
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#PERFECT #Home #Workout #Sets #Reps #Included
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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
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
I cant do 2 reps of the workout…how long did you guys need to train until you were able to make it through a second time?
Can we just take a moment to praise the ground Jeff Cavaliere walks on. I love this man so much he has changed my life and showed me the error of my ways. Violent monkey on a sitcom beats everyone up. What I love is that his content is so accessible.
i have never been this happy to watch an ad
I have been my go to workout since it was posted. 2 Rounds and go for a run or do some cardio boxing drills. Really working to that 3 Rounds mark without felling like I'm going to collapse. 😂
Thank you Jeff. By doing just one cycle for about one month and a half (I was doing just one because I have hypertension, I recently began to do 2 cycles) I'm now able to perform one pull up and one chin up (at the begin I wasn't able to perform a single one) . Also the other videos about proper form helped me a lot. Again, thank you Jeff
Jeff is di maria in another universe lifting weights instead of playing football
Bros someone please help me with the right diet plan… I don't wanna know about the percentages per kilogram n stuff… I just wanna know what to eat to get shredded… I've seen all of Jeff's videos… I couldn't figure out a right meal plan… I've been having rice and very little protein like a slice of fish or two everyday… I'm around 85kgs (187pounds)
For me,
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
Can someone please orient me about the amount of calories burned here? lets say, with 2 repetitions, and 3 repetitions? i will appreciate.
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
Writing for myself. Don't forget to check the form in the exercises, you might be doing them wrong.
How do y'all do the wall push-ups my feet always slide down..
Bro i just finished A, i could legit die rn.
ANYONE PLZ tell how much protein should i intake if i follow this workout program?
7:40
14:33
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.
Hey Jeff great workout !! Is it wise to do this 5 night a week? Thanks
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
This is 1,000% amazing. Bravo
Nice to know most of us here are exhausted at the end of this
Thank you. You’re awesome!
When I can afford it JEFF. I’m signing up.
Being a skinny person, could I gain weight by applying this routine?
Man those long leg matches had me trembling on the 2nd round 🔥
Mannn
Aren't you too tired from being a legend mannnn💖💖💖💖💖💖💖💖💖💖💖💖
Love you so much dude
Well I did the workout, died and resurrected 🏋️
Two things: I can't do neither the human pullover, since I got nothing to hold on to ( probably even if I had it I couldn't do it even then ), and I can't do the slide either due to the surface of my floor. So instead, I took an exercise wheel, bended my elbows a bit, and I feel that my rollouts are going to the lats ( and my triceps a bit). Can this be, or am I just fooling myself?
Also the corrective exercise in workout B, again I don't have the proper surface, so I'm doing "Angels and Demons" instead.
These are the only 2 modifications I've done. Been doing these since March now, and I'm in the best shape I have been since my kung fu days! I was actually a bit fitter then, but I'm considerably more toned now.. Thanks Jeff 🙂
tried doing this with very little rest and almost fainted halfway through 💀
Is working out 3 times a week enough tho?