Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this…
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The PERFECT Home Workout (Sets and Reps Included)
Weight Loss, Health, and Nutrition
Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this…
source
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!
Wow, Jeff, you are a most excellent workout monster. I used to row and thought I was reasonably fit and strong, and knew what circuit training was like. BUT, these workouts are better than whatever I did before. Really well balanced and effective, while staying safe. My wife is very happy with the results 😉
It's really good of you to post so much quality content, particularly for those people for whom money is tight.
Advice to beginners (like me): start with the easiest version of each exercise and do a brief warm-up before you get going.
The perfect home workout.. if I took a Phd in home training that is
Who is from India 🇮🇳
Can't right now use any types of pull up bar and fell while doing inverted rows because the stick broke, please find some other option.
1 min per combo means 3 excersise in 1 min
What should I do after I complete the six weeks?
How much rep and sets i need to do for each exercise
Bro, you have some of the best workouts on youtube. But you talk too much !
Thanks for a great video @jeff, but can you give me a video on warm-up before exercise and stretching after the workout??
Would be nice to see "the perfect band workout" 😉
I'm pretty sure I'll die after the literal first minute, how tf am I gonna be able to do this. After going through these exercises even with rests I am probably going to be in pain for the rest of the week after doing it for one day.
👏👏👏
Can I do the workout without having one rest day in between? I wanted to do workout A on Monday and B on tuesday and then again A on wednesday and so on…. Can anyone please tell me if its ok to do this?
if you have anterior pelvic tilt and weak glutes..will this exercise programme be good to do?
What do I do on the alternate days🤯
so correct me if i'm wrong… I can just do workout A and then i'm done with my workout? Or do i have to repeat it multiple times in a row? Cuz rn i did workout A for beginners and it was about 35 minutes. Idk if i have to repeat it now or not. I do know that i should do workout A for about 2 days in a row and then the third day workout B. Someone help me out? XD
Advance A, First round, I'm gonna puke, Fuck.
Thanks man,you saved my life during this stressfull times 😁🙏
Thanks Jeff… you a real one
I’m sorry but I have to take breaks after each workout. I just recently got back into working out. Would these breaks affect me in a negative way?
This dude is a monster, really
Today my first day, I'm 101 KG with 1 big pack and boobs and fat ass i will back to this comment after 3 months and replay CU
Very helpful video. Thanks much Jeff.
Does this build muscle ?
POV:- you are doing these exercises
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 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.
goin thru a move rn and i aint got a gym membership and my apartments gym is closed atm so thanks for this video!
I'm going to start over exercising, now after pandemic. Good luck everyone
Thank you Sir
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