ATHLEAN-X™

If you have been looking for a full back workout to gain muscle and build a bigger wider back, especially if you are a skinny guy, then this is the video for you. Jesse from ATHLEAN-X is back to show you the exact back workout he used to develop thicker wider lats and traps from the top down. There is no doubt that the changes are noticeable and every part of the back are developing as a result of the hard work being put in.To start, Jesse picks a staple compound lift to form the centerpiece of his back workout. For him, this is the deadlift. Not only does this movement have tremendous carryover to other elements of his training and function but it did a great job in helping him to overcome some of the postural deficits that were causing him significant problems early on in his training.From here, he moves onto a horizontal rowing movement. There is a choice between two back exercises at this point. The first is the barbell row to gain muscle. This classic movement is done to help thicken the back from front to back by building more depth in the interior muscles of the back (namely the rhomboids, paraspinals and even the lats). The movement is done from the more traditional hang position as opposed to from the floor in a pendlay variation of the exercise.If the barbell row is not chosen then the alternative option is the seated row. This is typically done with a cable machine but of course can be done with bands if you are training at home. The key to this is the hand position in relation to the torso. Rather than holding the hands at the level of the navel, it is helpful to set the hands at a position lower. This demands that you reach forward and down, which will create a great stretch on the lats and prime there for a stronger contraction on every rep due to the stretch reflex created from this position. Moving on, the next focus is a vertical pulling movement. Here the back exercise options are either the classic pullup (this can be done weighted or unweighted) or the lat pulldown. Obviously, the pull-up is going to be more accessible of an option to those training at home but either will suffice. If able to use the pulldown machine, make sure to experiment with the rocking variation shown. This allows the elbow to not only have an easier time getting into adduction (driven into the side of the body) but also behind the body into extension. The combination of these increases in range of motion allow for a better recruitment of the lats on this key pulling movement.This is the point when many back workouts would end. That said, given Jesse’s history of chronic postural issues, there are three additional exercises that are done every time he trains his back. The first is one that is actually done at the end of every workout he does (along with facepulls not shown here), and that is the weighted carry.There is no need to do lots of volume here. The key to gain muscles is consistency, and the accrued volume over time that makes the biggest impact. A few laps with dumbbells at the end of the workout is enough to stimulate the traps additional to the work they are already doing on the heavier deadlifts and rows.Next up is the plate trap raise. This works on the all important lower traps. If you fail to acknowledge the traps as two separate areas you will likely overlook the benefit gained from working this area of the muscle with a different exercise. You will gain much more stability with overhead movements when the lower traps are strong and developed. This back exercise is one of the best ways to achieve that.Finally, the hyper row is an exercise that helps to target the lower back. The addition of the dumbbell row to the movement will have some direct impact on the rear delts but the act of rowing is actually done

If you have shoulder pain when you lift weights or simply lift your arms up over your head, then you’ll want to watch this video. Here I’m going to show you how to fix shoulder pain and impingement forever by attacking the issue at the root cause and giving you the right rotator cuff exercises and progressions to do to get this to go away once and for all.As always, it starts with a look into the anatomy of the shoulder. First, the source of many problems when it comes to shoulder pain is the supraspinatus tendon. The supraspinatus muscle is one of the muscles of the rotator cuff. It originates on the upper surface of the scapula and feeds through a small space in the shoulder joint to attach to the upper humerus.Given the limited room inside the joint already because of ligaments, bursa and an already tight shoulder capsule from limited shoulder mobility, the supraspinatus tendon can become pinched when the arm is lifted overhead. This is sometimes the direct cause of the inflammation that one gets and the shoulder tendonitis that one experiences that keeps them from performing upper body exercises without pain. There is a second important cause of this pain however, that left untreated, will continue to cause a recurrence of the pain without ever getting to the bottom of the real issue. This is the fact that the supraspinatus tendon in the shoulder (as well as the biceps tendon for that matter) have an orientation that leads to them bending around the bone they attach to when the arm is moved into certain positions.This cause a compression stress on the underside of the tendon. When this occurs, the breakdown of the tendon and resulting inflammation is being caused directly by the inability of the tendon to accommodate to the normal stresses of the joint. Sure, the joint itself becomes even more crowded and unable to safely house the tendon as additional inflammation and swelling mount up. Just doing things to strengthen the rotator cuff in this case to try and open up more room in the joint by positioning the humerus in a more biomechanically safe position isn’t enough.Your training and rotator cuff exercises have to introduce an element of accommodating the shoulder joint to the stresses that the tendon is ill equipped to handle at this point. The way to do that is pretty simple. You need to use the right exercises, and more importantly, the right progression of exercises to push just as much as the tendon is capable of handling at this point.We use a banded external rotation exercise and something we call a sword raise to address this.First thing you want to do with either movement is aim to perform isometric sets. Simply hold the arm in the midrange position and aim to do so for 10 seconds for 5-10 reps. 3-5 sets is enough to get the job done. Ideally, you would save 3-5 days a week to perform this quick but effective routine. From there, you would increase to a concentric external rotation exercise as able. Same rules apply to the number of sets and days per week that you’d be doing this. Reps could be in the 12-15 range per set.Continue to work your way up to the stress that you are able to handle without pain. From there you would introduce a small eccentric stress by adding a step away action. Gradually increase this stress by taking a larger step away and then finally, get to a ballistic or plyometric stress on the tendon by incorporating a small jump out. Increasingly, the tendon will accommodate to the compression stress it incurs, and needs to be able to handle, but only as your body is capable of handling it. Instead of rushing into this and risking further aggravation of symptoms. Do it at this gradual pace and you will be able to fix your shoulder pain once and for a

If you have just 10 minutes and want a home biceps workout that will let you build big biceps at home, then this is the video for you. Here I show you a workout for biceps at home that requires just a single resistance band or a pair of heavier dumbbells. No matter which one you choose, you will be able to complete your biceps workout in just 10 minutes and start seeing results fast.The key to this bicep workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of dumbbells laying around. Furthermore, we often have a single resistance band or are able to purchase one inexpensively at any local sporting goods store. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done.That said, let’s start breaking down the lighter biceps band workout.The key to the effectiveness of this home workout for biceps is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the biceps exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes.If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your arms, simply rest as briefly as possible and get back to cranking out your reps until the time is over.The exercises, sets and reps in this lighter band home biceps workout are as follows:Light Home Biceps Workout- No Money Curls - 45 sec on / 15 sec off x 2- Banded Drag Curl 45 sec on / 15 sec off x 2- Lip Buster Step Back Curls - 45 sec on / 15 sec off x 2- Cross Body Hammer Curls - 45 sec on / 15 sec off x 2- Leaning Stretch Curls - 45 sec on / 15 sec off x 2If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this biceps workout.Just like the lighter version, you will be able to do this entire workout for your biceps at home. The best part is, you will only need a single pair of heavier dumbbell to get the job done. By structuring the exercises in a way that the easier moves are saved for when the arms are more fatigued, you will be able to keep going even when you are feeling at your most tired. That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level.The exercises, sets and reps in this heavier dumbbell home biceps workout are as follows:Heavy Home Biceps Workout- “Straight Bar” DB Curls - 1:00 on / 1:00 off- DB Drag Curls - 1:00 on / 1:00 off- Alt. DB Curls - 1:00 on / 1:00 off- DB Cross Body Hammer Curls - 1:00 on / 1:00 off- DB Waiter’s Curl - 0:45 on / 15 sec off- DB ISO/ECC Burnout x 1:00Keep in mind, following your last db waiter’s curl exercise, you will take just a 15 second rest before you finish off your workout with a combination isometric/eccentric biceps hold exercise for 60 seconds. The goal is to try and complete the entire minute without maintaining some level of tension in your biceps in either an isometric or eccentric form. This is tough but something you can do if you put your mind to it.If you are looking for a complete workout program

It had to happen. The transformation of Jesse has reached a turning point. His confidence has turned into arrogance. His brawn has turned into balls. It cannot be tolerated anymore. It is with great dismay that I must announce the firing of Jesse from ATHLEAN-X.We can look back with a smile however. The blossoming of a once shy and skinny young man into a much less shy and only slightly less skinny 25 year old is something to behold. What started as simply a set of eyes burning holes into the souls of those watching had become a human being that was damn near lovable.His muscle growth inspired many. His intros inspired none.Well, let me be clear on this. His previous intros brought nothing to the table but that is not to say that he did not have a new new new new intro that would have stunned even the likes of Scorcese and left Hollywood clamoring for more Jesse.But alas, there is nothing left to say but goodbye. Jesse we loved you, but don’t let the door hit you in the ass on the way out. From now on I’ll continue to make videos with your suitable replacement, Raymond the skeleton.Don’t worry, the viewers may never recognize the difference. In the meantime, if you’re looking for a program to help you build muscle (none of which Jesse availed himself of in the time he spent at A-X) then be sure to head to athleanx.com at the link below and pick the program that best matches your goals. Train like an athlete and build ripped, athletic muscle fast.For more videos and to remember Jesse fondly, be sure to subscribe to our channel here via the link below and remember to on your notifications so you never miss a new video when one is publishedStep by Step Workout Plan - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://youtube.com/user/jdcav24

If you want to get a bigger chest at home, this one pushup workout will help you to build a big chest in just 22 days. The key to this home chest workout is that it progresses you through various pushups while demanding that you improve on your rep counts along the way. It consists of three weeks of testing and non-testing days that will quickly build up your chest while increasing the number of pushups you can do in one set by half.The way this pushup workout works is by first establishing your max pushups to failure in a set. From here, you rest two minutes and attempt to complete one and a half times this number in something we call “grinder style”. This means, you are allowed to rest along the way but you cannot put your knees on the ground, stand up, or lift more than one hand off the ground at any one time.From here, we start a series of three non-testing days. In these workouts, the goal is to perform a specific pushup variation for the same number of reps that you did on your max pushups from the most recent testing day. Here however, you are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pushups over the next 3 weeks.The second half of the non-test day workouts require that you go back to performing standard pushups, except this time you have to complete your maximum plus 10 percent (on the first non-test day in a block) 20 percent (on the second non-test day in a block) or 30 percent (on the third and final non-test day in a block). Again here, you do not have to perform these pushups unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause if needed to do so.The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pushups at the start of each new block since you will likely be increasing your overall pushup and chest strength meaning that your number is going to increase. Each block is based on the number of max pushups that you are able to achieve on the test day that starts the block.We continue until we reach our final day of the 22 day workout for a bigger chest. Here, you are to go back to your original max number of pushups from day 1 and attempt to complete one and a half times this number, unbroken. This is not to be performed in grinder style. These are straight pushups. You will be amazed at how many more pushups you can do now than you could just 21 days ago.When you want to build a big chest fast, you have to attack your pecs with a plan. This 3 week workout will progressively overload your chest and introduce variations of pushups that will build not just your chest but help you get bigger shoulders and triceps as well. The fastest way to build a big chest at home is to increase the volume of the most classic chest exercise there is.This home chest workout will get your chest growing quickly. Try it out and be sure to share it with a friend to see who makes the better chest gains in three weeks. Push each other to keep at it and keep checking back to make sure you never forget which chest exercise you need to do along the way to your final test.If you’re looking to get a bigger chest and more, and only want to use your own bodyweight workouts to do so, be sure to look at the ATHLEAN XERO program available at athleanx.com via the link below. Start trading in workout length for intensity and see how much bigger your chest can be with intense home chest workouts like this.For more videos on how to build a bigger chest and the best home chest workout, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your n

If you have just 10 minutes and want a home shoulder workout that will let you build big shoulders at home, then this is the video for you. Here I show you a workout for shoulders at home that requires just a single heavier dumbbell or a pair of lighter dumbbells. No matter which one you choose, you will be able to complete your shoulder workout in just 10 minutes and start seeing results fast.The key to this shoulder workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of light dumbbells laying around. Furthermore, we often have a single dumbbell that is on the heavier side. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done.That said, let’s start breaking down the lighter dumbbell shoulder workout.The key to the effectiveness of this home workout for shoulders is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the shoulder exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes.If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your delts, simply rest as briefly as possible and get back to cranking out your reps until the time is over.The exercises, sets and reps in this lighter dumbbell home shoulder workout are as follows:Light Home Shoulder Workout- 1 1/2 Laterals - 45 sec on / 15 sec off x 2- Dumbbell H Raises - 45 sec on / 15 sec off x 2- Dumbbell W Raises - 45 sec on / 15 sec off x 2- Urlachers - 45 sec on / 15 sec off x 2- Kneeling Speed Presses 45 sec on / 15 sec off x 2If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this shoulder workout.Just like the lighter version, you will be able to do this entire workout for your shoulders at home. The best part is, you will only need a single heavy dumbbell to get the job done. By alternating the reps on many of these exercises, you will effectively split the load between the right and left shoulders during the one minute period which will allow you to get about 10-12 reps on each arm before the time of each set is complete. That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level.The exercises, sets and reps in this heavier dumbbell home shoulder workout are as follows:Heavy Home Shoulder Workout- Cheat Lateral - 1:00 on / 1:00 off- 1 Arm Clean and Press - 1:00 on / 1:00 off- 1 Arm High Pull - 1:00 on / 1:00 off- Gravediggers (biceps) - 1:00 on / 1:00 off- DB Pressouts - 45 on / 15 off- Power Pushaway Burnout x 1:00Keep in mind, following your last db press out exercise, you will take just a 15 second rest before you finish off your workout with a power push away bodyweight shoulder exercise for 60 seconds. The goal is to try and complete the entire minute without falling to your knees. This is tough but something you can do if you put your mind to it.If you are looking for a complete workout program that you can do at home that will help you to build pounds of new m

If you wake up with stiff, tight muscles and wish there was a single simple stretch you could do that would make you feel amazing, you have come to the right video. Here I’m going to show you one simple stretch to do the first thing every single morning to loosen up your hips, back and shoulders that anyone can perform in just seconds.The key to understanding the benefits of this morning stretch is to first take a look at what it is we are trying to undo from sleeping. In general, people sleep with their arms down at their sides all night. This will lead to tightness in the lat muscles that can only be relieved with a raising of the arms up overhead and out in front of the body.The hip flexors tend to get very stiff and tight as well. This is because, as we sleep, the pelvis sinks into the soft mattress bringing our hips into slight flexion. At no point will the hips reach full extension let alone slight hyperextension, and therefore the need to really bend backwards and get that motion is extremely present when you first jump out of bed.The next spot up the kinetic chain, the thoracic spine, is another place that tends to get stuck in a flexed position from the soft mattress. This is called kyphosis. Not a permanent one mind you, but one that is induced by sleeping on your back for 6, 8, 10 or even 12 hours a night. Spending too much time in this position is sure to create adaptive tightnesses that need to be addressed if you want to feel amazing within the first few minutes of waking.Throw in the additional factor of a lack of thoracic rotation and you have one more thing you want to be sure you address in order to feel loose and spry. Sleeping on your side does not fix this issue. In general, when you sleep on your side you bring your hips along with you. This lack of differential between the hips and shoulders will do nothing to promote the healthy rotation through the thoracic spine that is needed to keep you feeling fully mobile and loose.So what do you do? One simple morning stretch that is going to promote proper motion of all the joints mentioned above while at the same time activating the glutes (a chronically underactive muscle group) that can be done by anyone no matter what their age, strength or ability level. All you have to do is lay on the ground and do what is called a bridge reach over.To perform the bridge reach over, bend the knees to about 90 degrees and dig your heels into the ground. Lift your butt up in a normal bridging motion and as you do, reach your right arm up and over your left shoulder (attempting to touch the ground with your hand). You will need to drive extra hard with the glute on the right leg to help you do this. By doing so however, you will find that you reach a level of full hip extension that you simply cannot achieve with a normal hip bridge.Lower the hips and bring the arm back down to your side and immediately alternate to the opposite arm. Continue alternating reps, 5 to each side for 1-2 sets, and you will feel an immediate difference in how loose your joints and muscles feel. The bridge, as mentioned, will not only activate the glutes and get them to work in concert with the hamstrings but their activation will help you to reach further overhead to promote a better hip extension mobilization.The thoracic spine extension and rotation is going to be assisted by the distance of your reach. Push up harder with the glutes, reach further with the hand, promote more thoracic extension and rotation of the mid and upper back. Throw in the extra stretch that you’re getting on your lats by the forward and elevated reach of the arm and you’ve got an incredible stretch that you can do every morning that will provide instant relief of stiff, tight muscles.If you a

If you want to get strong fast but you think it’s impossible because you are working out at home, you are definitely going to want to watch this video. Whether you are training at home due to current circumstances or do so by choice, it doesn’t mean that you have to compromise on your strength gains as a result. The key to building strength and getting stronger on all of your big lifts like the deadlift, bench press and squat is understanding that you are only as strong as your weakest link. The home environment actually gives you a chance to work on those weak links even better than you can at the gym.The reason for this is mostly due to time and convenience. Let’s face it, many of us hit the gym with a limited amount of time to get our work accomplished. Spending our time working on smaller corrective exercises is likely not going to happen. Instead, while we are there we focus on the bigger picture. Performing sets of squats, deadlifts and bench are going to be much more valuable given the limitations we are training under.That doesn’t mean however that the stuff you don’t get to is unimportant. This is where the big misconception is. Instead, you need to find time to get the corrective exercises in, and when you realize you can perform many of them without any equipment or minimal equipment, the possibility of getting these done separately at home becomes that much more likely.So we identify 5 simple moves or areas of focus that will deliver the biggest bang for the buck. The first of these is something called “straight arm scapular strength”. The key to improving this is that it helps to maintain stability of the shoulder girdle through movement, particularly on the deadlift. If you lack stability in the shoulder blade you will never be able to stay tight enough on the deadlift to lift as much as is possible let alone perform the more difficult calisthenic movements like the front lever or front lever raise.You can do this with a band by doing either a straight arm pushdown or by performing an assisted front lever raise. The key is to keep the arm as straight as possible while you drive down into the bar and lift your body via this downward force, not by lifting with the abs.The next thing you will need is to work on horizontal pressing stability. The key takeaway here is that this has a high degree of translation over to your performance on the bench press. A properly executed bench will consist of a bar path that goes lower on the chest on the descent and higher up towards the head at the top. Given this information, the front delts provide a great deal of the stability to the bar at the bottom of the lift. You can train this via the saw variation of the pushup shown here.If you want a greater carryover to the close grip bench press, you can simply change the position of the hands to angle 45 degrees backwards. This will get you greater triceps long head engagement and assist your strength levels for the same reasons as above when you go back under the bar to do the close grip bench press.To round out the big three, you need to find ways to increase your squat as well. Here, the bulk of your additional efforts should be on strengthening your ability to maintain proper thoracic extension. The reason? Whether you are doing high bar squats or low bar squats, thoracic extension is key to not only keeping the bar positioned safely and properly on your back but to maintaining proper bar path during the lift.The hips are also an area of needed extra attention. The mistake people make is focusing too much on how they work in the sagittal plane. They are probably even more important to be strengthened in the frontal and transverse plane. We can do this while working on the abductors and adductors of the hip

If you want to see how to lose stubborn belly fat and get rid of it once and for all, then this is a video that you don’t want to miss. Here I’m going to ask you 4 tough but important questions that you will need to answer honestly. When you do however, I can promise you that you will lose your belly fat for good and never have to worry about it coming back again.Losing fat is one of the easiest and hardest things to do when it comes to getting in shape. This is because science makes it very clear what the process is. The issue however is that sticking to what science says we should do can become challenging and fat loss can stall pretty quickly. That said, the first thing we all must do is look in the mirror. No, not to look at the areas where you are storing your stubborn fat like on your belly, hips or love handles.Instead, you need to look in the mirror to face the tough assessment that is often times needed to get over the hump. You first must be willing to address the “how to lose stubborn belly fat” question. Is it really stubborn? Meaning, are you carrying just too much fat around your waist because your overall body fat levels are high or are we talking about the last few percentage points of fat levels that stick around despite your best and most consistent efforts.If it’s the former, then increasing the consistency with which you do the right thing will quickly get you to the next level of fat loss. If however you believe you are doing everything you can but still can’t seem to get to the lean ripped level you want to be, then the additional questions will help to dig into the “why”.We start with drinking. I understand that the desire to drink is driven far more by social benefits than it is by simply trying to quench your thirst. For this reason, it is often something that many people are unwilling to forgo. I can tell you this however. With the rapid pace that one is able to consume and pile up liquid calories along with the metabolic impact that alcohol has on your ability to burn fat, drinking is always going to make it more difficult to get ripped and lean and to lose body fat than not drinking.That said, you have to ask yourself how important it is for you to have a six pack. If that doesn’t mean as much to you as partaking in certain social activities then you will have to find the balance that makes you most happy. This is going to be individual for everyone and nobody should place their expectations on you, me included.Next we have to discuss your nutrition. No pursuit of fat loss can occur without a frank discussion about what you are consuming every day. In order to lose fat you have to be in a calorie deficit, period. How you get there however, is very important. If you use crash diets and carbohydrate exclusion methods, you are likely never going to see the long term success you should in trying to lose fat and will be unhappy when you put back on any weight lost.If you are in a deficit but still have to lose belly fat, then you have to assess three other areas discussed in this video. The first is the cleanliness of your diet. How healthy are you really eating? Often times, this is not as good as you may think it is. If however you insist that it is good but you have more fat to lose then you next must evaluate your portion sizes. If this is good still, then you have nothing left but to be honest about your consistency. Here is where an assessment of your cheat meal frequency comes in.From here, your training must be evaluated. You must train. Diet alone is never going to be enough when it comes to losing belly fat forever. A training plan that consists of more than just cardio is necessary if you want to build lean muscle tissue capable of helping to increase your metabolism

If you have just minutes and are looking for a fat burning home workout that will get your heart pumping and have you breaking a sweat in no time, then this is the routine for you. Everyone at all levels of ability can perform this home workout. Beginners, intermediate and advanced fitness levels can do this and see results without needing any equipment and without having to go to any gym.The workout is broken down into a follow along format. This means that you can do it along with the video. Rest indicators are included for the different ability levels and previews of the home fat burning exercises coming up are shown so you know what is coming up next and can prepare for it. There are three major segments to this home fat burning workout. There is a lower body, upper body and core segment that are performed sequentially with only 30 seconds rest in between. The goal is to complete one round of them if you are attempting this at the beginner level, 2 rounds if attempting it at the intermediate fitness level and 3 total rounds if you are doing so at the advanced level.If you need to rest during the period of any exercise you may be doing, you can, however it is best to try and gut it out and avoid stopping. Simply drop down to the ability level below the one you are doing it at if you are having trouble keeping up. The exercises are arranged in a way that they get easier as you move through the home workout sequence. Because there are no requirements for equipment in this no equipment bodyweight workout you should be able to transition from one to the next rather quickly.There is a time stamped link in the pinned comment to help the intermediate and advanced trainees click back to the beginning of the workout so you can quickly repeat the second and third round.Here are the specific exercises in this home fat burning workout.Lower Body Segment:Split Squat Lateral Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)Ratchet Squats x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)Prisoner Walk Ups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)Sidewinders x 30 seconds all levelsRest 30 seconds and move onto Upper Body SegmentUpper Body Segment:Hover Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)Step Through Pushups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)Pushup Toe Taps x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)Hover Pulses x 30 seconds all levelsRest 30 seconds and move onto Core SegmentCore Segment:Twisting Pistons x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)Black Widow Knee Slides x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)Lateral Mountain Climbers x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)V-Sit Pulses x 30 seconds all levelsRemember, your goal is to make it through the entire workout without having to rest at all during any of the exercise periods. This doesn’t mean that you should stop if you do. Just keep trying to get back in there as quickly as you can and, as your stamina improves, you will find that you will be able to do the entire home fat burning workout unbroken.This home workout takes about 15 minutes you perform it at the intermediate level, 8 minutes if done at the beginner level and 22 minutes or so if you do it at the advanced level.Keep attempting to move up a level if you are easily completing it at the current one.For more bodyweight workouts that help you to not just improve your conditioning level but also build significant amounts of muscle at home, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Without needing any equipment or a gym, you will be able to develop muscularity by training like an athlete