The PERFECT Home Workout (Sets and Reps Included)

  • ATHLEAN-X™ATHLEAN-X™

    Runtime: 16:44

    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 - nomemory.info

ATHLEAN-X™
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!

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R Y
R Y

Thank you Jeff for all these good videos and you always sharing just cuz u want to help others, whether or not they buy your programs in the end. My life changed around when I work out, but ur programs helped a huge extra mile

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Jordan Murray
Jordan Murray

Would be great to see how you can enhance this work out with basic equipment used at home i.e resistance bands, dumbbells, and kettlebells.

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Nikola Zivkovic
Nikola Zivkovic

Question: ive tried advanced version then i went into a slide to beginer version but without any rest for 16min of this , well , lets call it ultraset , quality goes WAAAAAAY down after first few min , no matter how hard i focus.Quality is something i am always worried about and i am not exactly a begginer here , but i can not possibly follow trough that , would it be ok if after combo (3min) i made a bit of a break so i can gather some focus on doing the exercises right way - i mean i obviously have a lot of time now so 2 hour workout with breaks and even 4 ultrasets isnt a problem but the rest time for me really is , ive never trained with no rest and its really exhausting , phisically yes but much more mentaly. For me its even new and quite challenging to be under tension for 3 min straight Jeff , Jessie or anyone else who have any sort of suggestion please reply

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Senpai Soldier
Senpai Soldier

Advice if no pullup bar and no space to balance a bar on 2 chairs or couches?

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Angela Margall
Angela Margall

Thank you so much for this, I started on monday, I´ll take a picture every time I can to see differences.

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Rosen Petrov
Rosen Petrov

this is surreal, round one of workout A and i am almost dead. I will stop now and give the virus a chance

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HardwareG33k
HardwareG33k

Can't figure out how to do back widows properly. I feel more engagement in my abs, even though I'm consciously pushing with my elbows. Maybe my upper back is too weak? At what angle should the arms be?

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Carmen Poon
Carmen Poon

I did this with my 13 year old because he refused to do yoga with mom! We both suffered but we suffered together!

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funny things
funny things

This one is so much better 👍👍

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Carmen Elizabeth
Carmen Elizabeth

Can everyone stop a like just so that this hopefully gets noticed by the guy that edits or uploads the videos with the description. It'd be so good if you could add timestamps next to the names of the exercises in the description. It's just a little extra but still, we wouldn't need to look for a specific exercise in the whole video and just check for the description with timestamps :). Thanks

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Elphilee o
Elphilee o

I'm exhausted just watching this, then he said 2 - rounds.

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SARVESH TOMAR
SARVESH TOMAR

Six pack baane kiyeya borout or dite kiya lane hi kitni quantity me lane hi

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Dom Pellegrini
Dom Pellegrini

Simply FANTASTIC! Thank you so much for sharing your experience, unbelievable knowledge, and valuable time. This video is nothing short of BRILLIANT! With all the training videos for sale on TV, THIS ONE should be the one out there! As someone who spends a lot of time on the road this is the Holy Grail of workouts for someone like myself. Thank You

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Samuel Patterson_04
Samuel Patterson_04

If you still had access to weights would you do this or weight work?

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oneprincess777
oneprincess777

i think i need a break,........... i feel good sleeping in bed all day long ...

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Philip McNiven
Philip McNiven

I've been working out for 30 years. Doing this I'm a beginner.

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Marvin Dude
Marvin Dude

Can i combine this workout with a 40% cut without loosing too much of my gains? I gained like 7 pounds in the last 3 weeks and i wanna get rid of them again. My usual diet is about 40 - 50% cut and it worked fine for me. Note that i lost 30kg over the last year and made significant gains in lean muscle in the same time with my usual workout plan.

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raymagedon
raymagedon

Just did it! Good one!!

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sh pshsv
sh pshsv

why do i get back pain on long legged marches

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Ted Scott
Ted Scott

This man must be protected at all costs

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Andrew Nissen
Andrew Nissen

The ad I saw before this video was for fried pickles...I'm assuming Jeff is OK with me eating those

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Christaki
Christaki

Thanks, Jeff! 💪

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Robby Zoom
Robby Zoom

perfect! needed a homeworkout...tya man -> subbed :D

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Josh collins
Josh collins

I’ve been doing calisthenics for years but there are lots of nice variations here I’ve not come across before. Well done

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Ismael Santillan
Ismael Santillan

OMG Jeff!!! I did workout A. Its a killer! I'm in pretty good shape (at least i thought i was). by round 1 I was soaked in sweat. Only did 2 rounds. My wife did all 3 no problem.! My buttocks are soar. Loved it. Im very soar. But I'll keep going. Gotta get in shape and stay fit during this quarantine. Thanks for the tips and workouts.

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Im Kieth
Im Kieth

Day 1:✔️ (1 day rest only, i want fast progress) Day 2:✔️ Day 3:✔️ Day 4:

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antoine malone jr
antoine malone jr

I did 2 box squats and on the 3rd on my way down I just sat on the couch for the rest of the night and watched tv. Workout complete!

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danny mcnab
danny mcnab

Corona didn’t bring me here. Jeff did.

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Naum Apostol
Naum Apostol

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

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Tajuan Griffin
Tajuan Griffin

Can you do a total body workout for people who have dumbbells at home?

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Markus Trinh
Markus Trinh

OK so I don't rly get it. One combo for 1 minute, Cool. That means each exercise will be done for 20sec?

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Miloš Stanković
Miloš Stanković

I tried this workout and i have to admit it is perfect for me. I'm trying go train for a long time, but i always had strugle with beggining and finding what is the best workout for me. I found it and i have to say thank you for sharing this. But also i have a question. Do i need to add cardio to the mix, for example shadow boxing for 3 minutes per round?

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Aline Da Rocha
Aline Da Rocha

Brasil Fitness Flexível

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James Aldridge
James Aldridge

on average ..what is the calorie burn on each workout

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Sithabarampillai Mani
Sithabarampillai Mani

Can a 15 year boy do bodyweight exercises to gain muscle

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flynn murray
flynn murray

Always on the ball, love this channel

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Andre Mercanzini
Andre Mercanzini

Thanks Jeff, you are the master. It is great to have these workouts designed by you to keep us fit during this difficult time.

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chinedu edeh
chinedu edeh

Thank you Sir!!!

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Aris Aslani
Aris Aslani

Man I remember when he used to have under 1 million subscribers. Glad I found him early in my lifting journey otherwise I would have had listened to alot of bullshit out there. Thanks Jeff 💪

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Kerim C
Kerim C

In 5:22 , his knees looks like seperated from the floor. Is there some device to keep him up like that or do my eyes fool me?

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The Guardian
The Guardian

Thanks, Jeff.

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Fritz Ramos
Fritz Ramos

Thanks for making this!!!

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kandr lopio
kandr lopio

jeff would you please help? I'm confused ,do I do 1 minute per exercise for example : 1 minute for pullups , or 1 minute for the whole combo because im really lost, im used to how many reps not how much time in an exercise? and also is there a replacement for the excercises that include bars like the pullups because theres nothing in my house that does the trick ,thank you so much for everything youre doing. youre the boss🙏

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Gyswandir
Gyswandir

Frankly, would be great if you could post a video, where you do all the reps for all the exercises that I could use while doing the workout as a way to guide me and motivation as well. Probably one for beginner and another for advanced would be best.

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Hassan Abderahman
Hassan Abderahman

Surgeon: We’re trying a new procedure today Me: What do you mean? Surgeon: This time it’ll 0:39

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JaeynamitE
JaeynamitE

This exercises are so bad. My potato body is all sore after trying exercise A. And I even did it only 45 secs per exercise. Now only my fingers can move freely😆😆😆. Thanks Jeff

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Axel Niesczeri
Axel Niesczeri

It would be great if you could do a video of these exercises being done one after the other. While your explanations are great, it’s difficult for me because I have to re-trace my steps, trying to do them as shown, so for me, a lot of starting and stopping. I’d like to follow along, trying to get it right while watching you. And then not dying. Just a thought.

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vivek
vivek

Please review this https://youtu.be/WR7de4BNoW8

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Visencere
Visencere

Hey guys, i got very confused from the video, I guess because my English is not that good, but i have a question. So for example, let’s take 1 1/2 bottomed out squats do i have to do it for one minute and then no rest go to the jump squats ? Or do i do the entire Anterior Lower section for the minute, that being 20 second on 1 1/2 bottom squats and other exercise in that section. Also can i have a rest between the sections ?

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Visencere
Visencere

Santino thanks !

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Santino
Santino

Yes, each exercise is 1 minute, so 3 minutes total for each set. You can rest between each set if you need to but since it is all body weight try to get as little rest as possible.

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Evan Richards
Evan Richards

You know you are allowed to go outside right? lol You just aren't allowed to go into public. Man this guy isn't very smart. Must be all of that dairy he drinks that's turned his brain into a cow's brain. duuuuh

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Kat L
Kat L

You're an idiot, we are supposed to stay home for the most part. It's called a quarantine for a reason. There are people in some areas like Italy where they are extremely restricted to leaving their home. Yes we can go outside but like you said not in public so there really isn't a lot of options to do this workout other than home. Do it outside if you want.

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Santino
Santino

"This guy isn't very smart" lol has a Masters in Physical Therapy and Bachelor of Science in Physioneurobiology. So just go outside and do this workout? Or do something else? Nobody said you had to stay inside to do this dummy. I actually can't tell if you're trolling tho sooo

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Chris Versteegen
Chris Versteegen

Jeff/anyone know what exercises I can substitute these squats and their variations for? I have a 5mm tear in the front labrum of my right hip, and squats or any exercises that bring the knee towards the chest cause pain. I know deadlifts are a good sub in some cases, but that's hard to achieve without lots of weight. Appreciate any replies :)

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karan data
karan data

Me:Time for first exercise lungs have left the chat

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Hoàng Tuấn
Hoàng Tuấn

Thanks and love you channel. :) From Vietnam ;)

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jenae turner
jenae turner

*watches while shoving cheese puffs in my mouth

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Derson Nett
Derson Nett

I'm gassed out after one combo, am I really that out of shape?

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Benjamin So
Benjamin So

The best and worst part is that every workout is a leg day...

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Joe Mama RC
Joe Mama RC

3:57

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Jose Ruiz
Jose Ruiz

One minute per 3 exercises or per exercise?

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Santino
Santino

per exercise

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Mohamed Hussen
Mohamed Hussen

Jeff da real 🐐

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Joyful Matty-boy
Joyful Matty-boy

I feel like my chest isn't as tired from the workout as the rest of the body. Maybe one more set of pushups would fix it?

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Myhand Hurts
Myhand Hurts

Anyone notice when he did the Back Widows how his traps sectionally clenched like a machine locking armor plates in place? We all know what im implying..

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Edwin Fairbrother
Edwin Fairbrother

Hey Jeff, I need a replacement for semi heavy deadlift and squats. I don't have a big American house though lol

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Dayne Cakerri
Dayne Cakerri

Jeff: “We’re not aloud in the gym” Also Jeff: *is in the gym*

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Avery Amadeus Jacobson
Avery Amadeus Jacobson

I have to stop at every exercise you say and look it up because I like to do it with someone. If someone is there with me I will do it because I know how long to go and it's just a mental thing for me.

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Dect
Dect

15:55 16:05

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BootyCheeks 907
BootyCheeks 907

Will exercising make my bunion worse?

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Ronnie BrandAccount
Ronnie BrandAccount

Great video. Following you for years. Best videos on YouTube

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Stuart Taylor
Stuart Taylor

Feeling good gains let alone maintaining. That's on easy bro!

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mattisart
mattisart

I have horrible pain in my knees when I lunge or squat. For the past month I’ve been using a knee sleeve to help it but it’s not doing much for me anymore. Is there something I’m doing wrong? Or should I try an actual knee brace while I train?

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swingingswords
swingingswords

Man, I dont know what it is....I've been lifting heavy and good in the gym. I do this and it kicks my ass before I get through the first round....

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yolo mode
yolo mode

Man your not alone. Finally hit a 405 squat 1rep (competition depth) but this fucking calisthenics shit is hard lol. (I weight 207lbs so not that heavy either)

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Justin Vega
Justin Vega

Are we supposed to do the whole workout 3 times then we’re done, or just go through it once??

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yolo mode
yolo mode

3 times. You do all exercise (after the corrective exercise you start again at 1) try to do it all 3 times

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Hi I guess
Hi I guess

My legs are destroyed from these workouts but surprisingly my upper body feels pretty relaxed

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Kavan Lake
Kavan Lake

Jeff my man... you are a life saver. Maybe they should be considering you for the health part of our government. Thank you for this.

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Mohamed Bayekli Harkassi
Mohamed Bayekli Harkassi

Riduculously hard to keep up for the whole minute...1 round took me 40 minutes, 1 minute exercise then I had to take 1 or 2 minutes rest, specially after legs....I really don't want to do this again but well...I just finished my first round so maybe is not the best time to decide hahaha

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yolo mode
yolo mode

It gets easier. I struggled really hard first A Workout. But now at week 2 it def is easier

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Παύλος Δημανίδης
Παύλος Δημανίδης

I want to implement Saturday as an exersice day, as well. Which workout should I use during 1st week?

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TheDude VanDudness
TheDude VanDudness

Jeff. Buddy. I love you when i say this but dude... WHY THE FU*K !? after all this years it takes a pandemic cu*t virus to push you to release such gold nuggets of content! without any need of gyms. like always i do enjoy and am grateful for your videos. keep up the good work. where are jessies intros ?!

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Mutant Revolution
Mutant Revolution

This is the best damn bodyweight routine I've ever seen.

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Gustavo Sadka
Gustavo Sadka

Ths begginer level is too difict. Do you have a level for overweight, couch potatos, smokers?

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andrew b
andrew b

simply amazing.

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CiCLoDoL
CiCLoDoL

What about inverted cobra face-pulls? Can I do them at home?

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Paul Dodds
Paul Dodds

Awesome. One point however. You assume most people have a pull-up bar at home. I don’t know of anyone that does. You have given an alternative which is great. I think a lot will have to do the alternative simply because they don’t have a bar. Thanks again for your great videos.

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Gustavo Sadka
Gustavo Sadka

I did until failure!!! That means I did 3 reps of each excercise!!!

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lt_juice
lt_juice

Ima do this today!!! Also I been putting some texts books in my backpack and holding it for curls or just weight to squat with

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yolo mode
yolo mode

If you want to curl and can spend 20$ go buy the 5gallon fuel jug at costco. Put some water in them, liquid mercury if your a baller

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Mario Britton
Mario Britton

Good focus

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