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To build big biceps at home, you have to start by doing the right exercises. Doing things like the biceps pushup is not going to help you in your pursuit of bigger biceps. In this video, I show you exactly why by breaking down the movement and showcasing the lack of true biceps function in the increasingly popular calisthenics exercise.To begin with, it is imperative to understand that a muscle is built through overloaded tension and resistance. In the case of the biceps pushup, this is sorely lacking. As a matter of fact, the only muscle group getting the necessary applied tension and overload is the one on the opposite side of the joint - the triceps.If you break down any pushup movement you will see that the work is being done to overcome the flexed elbow position to get your elbow into an extended or straightened position. This is crucial to understand. Overcoming a resistance to elbow extension is a accomplished by the triceps not the biceps. It doesn’t matter that your elbow is in a flexed position at the bottom of the home exercise. That is happening for free. The downward force of gravity is going to drive your body down flat to the ground without any extra help from your muscles.So it helps to break down the real function of the biceps to better understand what is happening here. First, and most important, the biceps muscle has the ability to flex or bend the elbow (bring the hand closer to the shoulder by bending the elbow joint). As mentioned, while this bent position is achieved at the bottom of the biceps pushup you are not actively working to get into this position. Your body is simply dropping to the floor and giving into the force of gravity to get here, diminishing any work being done by the biceps.Second, the biceps has the ability to supinate the forearm. Once again, while the forearm is in a position of supination (facing forward) at the bottom of the exercise it doesn’t mean that it was actively contracted to get into that position. As a matter of fact, you are actually locking your forearm into this forward facing position by placing your hands on the ground, further negating any active contraction of the biceps to keep you there.Third, the biceps are capable of weak shoulder flexion. This is the only element of the three that might even remotely be taking place in this biceps home exercise variation. That said, even here however you are not flexing the shoulder to shoulder level at all but simply taking it from a position of great extension behind the body to one in less extension (thereby flexing it somewhat to get to the finish position). Nonetheless, the amount of biceps contraction that contributes to this is minimal at best.The only thing the biceps can contribute, however minimally, is to the stability of the body during this home exercise. If you think about it, the tendency would be for the body to lose balance and tilt forward at either the top or bottom of the movement. This is because the hands are placed back towards the hips, shifting the center of gravity backwards and creating the tendency to be off balance to the front.What the biceps would do here is simply try and contract to pull your body backwards and rebalance the center of mass. The problem again however is that the biceps cannot do this since the hands are unable to move or slide on the ground, meaning that there is no active shortening of the elbow. Once again this minimizes any real significance of the muscle.If you are trying to build big biceps at home you need to look elsewhere. The first place you can look is to other bodyweight exercises for biceps if you lack any equipment. There are a few to pick from. The key element to all of them however is that they resist elbow flexion not extension. Realize that all of t

The 10 greatest home exercises you can do to build muscle at home and hit your entire body are laid out here on one comprehensive video. Some tough choices had to be made, but what you have here are the best home exercise options for hitting the back, chest, legs, arms, shoulders and even your rotator cuff. The criteria for the selections of these was that they were primarily bodyweight exercises that could be done without a large home gym or expensive equipment.We start the list with the two best home exercise routines for the back. Here we can’t look anywhere else but to the pull-up. This amazing back builder is one of the kings of all upper body movements regardless of whether you’re training at home or in the gym. All that is needed is a simple doorway pullup bar, which is a rather inexpensive piece that you’ll want to grab.Because the back is so important and often undertrained when it compares to the anterior chain muscles like the chest and shoulders, I’m including a second exercise. This one is called the human pullover. The key to performing this one is to not let the abs do the work but rather the arms. This is similar in appearance to the human flag but it works the lats if you do it right. Instead of lifting with the pelvis, think of pulling the lower body up towards the ceiling by driving your hands into the fixed anchor point.Next we hit the chest and the best way to do that is with a variation of the pushup that includes the all important adduction of the shoulder to maximize chest contraction. Normally, with your hands fixed on the ground during a push-up, you are unable to drag your hands closer together as you come up to complete the squeeze on the pecs. If you rotate your body however, you can get more adduction at the shoulder on every rep. This can be done as an incline if you need a slightly beginner home exercise option instead.The biceps are easily worked in the home gym with nothing more than the pull-up bar we already mentioned. Perform the biceps chin up to build bigger biceps at home. Instead of pulling your body straight up and down however you want to slightly lean yourself back and pull close as you come up. This is basically to simulate the curling of the bar during a barbell curl except this time you are curling your body up to a fixed bar.The triceps are hit with the upright dip. This can be done with a pair of chairs. Maintain an upright torso to keep your arms held tight to your sides and maximize the contraction of the long head of the triceps. When your arms are out in front of you during a traditional chest dip, you are unable to get this complete contraction of the long head making this variation invaluable when building triceps at home.The legs can be trained quite effectively in a home workout if you are willing to invest in a resistance band. The extra resistance is something that is often needed to overload the stronger muscles of the quads when access to barbells or extensive gym setups is not an option. The Bulgarian Split Squat with a band is an amazing way to train the quads, simulating around 40-50 pound dumbbells with one single piece of resistance tubing.The glutes and hamstrings are hammered quite well with the combination of the glute/ham raise and the slick floor bridge curls. Remember to keep both the glutes and hams engaged and firing together to enable them to assist each other, as they desire to perform, throughout both of these exercises.Finally, the shoulders are easily able to be overloaded via the handstand pushup. This is one brutal upper body builder and can fit into any workout program for building big shoulders at home. Take the set to failure and watch as your shoulders grow practically before your eyes. If you can’t do this quite yet however,

If you wish your home chest workout would help you to build a bigger chest without equipment but it hasn’t really been delivering the results you are hoping for, this is the video you want to see. Here I am going to show you a simple but brutally effective way to build a big chest at home without dumbbells, bench press or any equipment at all. The key to the structure of these exercises is that they are stacked in order of difficulty. You pick the one that is most challenging to you and work your way backwards from there.Here is how it works.Start by identifying the chest exercise that is most challenging for you and that you can get a maximum of 3 to 8 reps on before reaching failure. This becomes your starting exercise. Perform 4 sets to failure of this movement and immediately perform a crossover isometric squeeze to fully adduct the arms across the chest and take advantage of the complete chest contraction.Your goal is to squeeze this contraction of the pecs as hard as you possibly can for the entire 30 seconds.As soon as you are done with this, rest 2 minutes and repeat until all 4 sets of your most difficult exercise are finished. From here, you move backwards through the alphabet 3 letters. So if you were to complete the E exercise as your first chest exercise then you would be doing a drop set of the D, C, and B exercises. The goal of your chest drop set is to not rest between the exercises and to take each one to failure.By training to and through failure, you are eliciting a strong metabolic stimulus for overload. In the absence of the heavy weights more commonly associated with training in a gym, this home chest workout option gives you a strong alternative for taxing your chest muscles without equipment or machines. The exercises are stacked in such a way so as you should be able to continue to perform reps even after you have reached failure because they are mechanically easier than the one that preceded it.For example, even in the beginner version of the workout you will be ending with a combination of hand release pushups from your toes, incline pushups (which takes some of the load of gravity off of the body to make them easier) and finally pushups from your knees (which further unweights your body and makes it even easier to continue). The point is, you should always be able to come up with three exercises that are sequentially slightly less difficult giving you the option to keep repping out even when you thought that you had nothing left in the tank.Don’t feel constrained by this workout on the high end either. You can always choose a few more difficult versions of the pushup (some shown in the video) that can serve as your F exercise or even a G exercise. If you were able to do this crazy G exercise then you would perform 4 sets of that supersetted with the crossover isometrics and then perform your 3-4 rounds of the giant set drop set, this time with F,E and D chest exercise comprising it.The key is, there are no excuses when training outside the gym and performing home chest workouts for mass. You can still get results, you just have to change the stimulus that you are attempting to create on the pecs to drive that growth. In the case of chest workouts at home, the best thing you can do is know how to utilize progressive exercise difficulty to your advantage to create an overload that can help you to grow a bigger chest anywhere.If you’re looking for a complete home workout program that builds more than just your chest, head to athleanx.com via the link below and check out the ATHLEAN XERO program. This 6 week program will help you to build ripped athletic muscle without leaving your home and includes a meal plan to help you get shredded and lean at the same time. No guesswork,

The pushup is one of the most versatile upper body exercises you can do and it doesn’t require any equipment at all. The key to its versatility however is understanding all the different pushup variations that allow you to hit every muscle with this popular home bodyweight exercise. In this video, I’m going to show you 18 different pushup variations that will allow you to hit your chest, quads, shoulders, back, triceps, core and even your legs.We start with the obvious chest targeting that the pushup affords. The push-up is probably best known for its ability to help you build a bigger a chest, especially when training from home. That said, you can increase the stimulation on the chest if you do what is shown. First, instead of trying to push your body off the ground you want to think about squeezing your body off the ground. The best way to do this is by applying an inward force on the hands which will create an isometric adduction of the arms. This increases chest muscle activation and recruitment.You can also perform something called the rotating pushup. This uses relative adduction which also helps to increase the activation of the pecs and better chest results over the long term.We can also influence the amount of shoulder work we get from the pushup. Here, you want to move your hands back closer to your waist. This immediately shifts the majority of the workload to the front delts rather than the chest. Obviously, changing the angle of your body will also have an impact on the amount of work done by the shoulders. A pike or handstand pushup variation is sure to place a heavy overload on the delts. Even a middle delt variation can be done to simulate the action of a side lateral raise without needing a single dumbbell.The interesting thing is that not just the triceps, chest and shoulders can be influenced by the right variation of a pushup. You can also get muscle groups involved that aren’t typically involved in this popular bodyweight exercise. The best example of this is with the sliding pulldown pushup. You are re-creating one of the best back and lat exercises, the straight arm pushdown, and adding a pushup to the end of every rep. Here you lay face down on a slick floor like a tile or wood floor. You pull your body across the floor by adducting your elbows tight and into your sides. At the top of the pull, perform a pushup and then smoothly slide your body back out until you get a great stretch on your lats.Other more direct back exercises such as the back widow can be performed as well to hit more than just the lats. The upper back muscles including the rhomboids, upper traps and posterior deltoid are hit hard by this amazing posterior chain pushup version.Lastly, it’s not only possible to train your legs with a pushup but one variation in particular may be one of the best of any pushup you can do. This would be the glute/ham raise push-up. Here you are going to eccentrically contract the glutes and hamstrings to lower yourself to the ground and utilize the push to get yourself back up to the halfway point, at which point your glutes and hams can contract to power you back to the top.The quads can also get in on the action with a more conditioning based variation called the rolling squat pushup or something more targeted to their prime action of extending the leg under load with the TKE pushup.The fact is, this exercise can be much more than just a great chest, tricep and shoulder builder. Use some of the push-up variations shown here and see just how much more muscle growth you can get out of your body with just a single move. If you are looking for a comprehensive, step by step home workout program that requires no equipment at all, be sure to head to athleanx.com via the link below

Home arm workouts often don’t produce the same results as those workouts performed for your biceps and triceps in the gym. That doesn’t have to be the case however. In this vide, I’m going to give you a complete home workout for arms that is going to help you build bigger biceps and triceps without having to feel as if you are leaving gains on the table. The key to the effectiveness of this perfect arm workout is the use of some common household items that you may never have known were so valuable for creating killer arm exercises.This home arms workout consists of both a beginner and an advanced version so everyone has something to do. The variations on the two versions however are minimal as most of the exercises can be done by all with a small modification made to the amount of weight being lifted. That said, the differences will be highlighted and the complete workouts will be posted for each level at the end of the video as always.As mentioned, this arm workout is designed to help you build bigger arms when you are not training in a gym. There are no sacrifices made here so you can feel free to continue to do this even if training at the gym is an option for you.Most of the arm exercises included here are ones that are designed to maximize hypertrophy and muscle growth. The rep ranges performed are going to largely be in the lower to mid rep range with the goal being to modify the exercises in such a way so as to create muscle failure within those ranges.Here is how to construct the perfect home arm workout:HOME BICEPS EXERCISES1. WEIGHTED CHINUPS3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range)Note: Beginners may swap in seated chinups here if chins are too difficult.2. BICEPS CHINUPS2-3 sets of 10-12 reps to failureNote: Beginners may swap in inverted chin curls if this exercise is too difficult.3. WAITER’S CURLS2-3 sets of 10-12 reps to failure4A &B. LIP BUSTER CURLS INTO NEGATIVE CHIN HANGS2-3 sets of 15-20 reps on the lip busters immediately into a negative chin to failureHOME TRICEPS EXERCISES1 WEIGHTED UPRIGHT DIPS3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range)Note: Beginners may swap in feet assisted dips here if dips are too difficult.2. TRICEPS PUSHDOWNS2-3 sets of 10-12 reps to failure3. TRICEPS PUSHAWAYS2-3 sets of 10-12 reps to failure4. TRICEP PUSHUP TRIO2-3 sets to failure on each pushup as one giant dropNote: Beginners will perform each of these variations from their knees.If you are doing this workout just to try it out, be sure to give it your best effort. The key to home workout effectiveness is to put in as much effort as you would the gym. Many get comfortable training in their home and they approach their workouts with a different level of intensity. As long as you train hard here, the arm exercises chosen for this home arm workout are going to deliver bigger biceps and triceps in a relatively short period of time.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. The perfect home workout is just one example of a total body workout that you’ll want to be sure to check out.Build Muscle in 90 Day

If you want to get a 6 pack at home and are not sure what home ab workout to do, give this one a try. This workout is designed to do two things in just 22 days. The first is help you to develop stronger abs by training them the way they should be. No ab function is left out as you work your way from your lower abs to your upper abs to your obliques. The next most important element however is that research has shown that 22 days is the time period within one must stay consistent with something in order to turn it into a habit. If you can stick to this 6 exercise home ab workout for just three weeks, you will start to see changes to your lifestyle and your approach to working out that could stick with you for the rest of your life.It is this element that makes this a plan that even someone that is at a much higher body fat percentage, something that they will want to invest the time in doing. While the six pack abs may not be completely visible by the time this is over in just 22 days, it is the habits that will be formed that could carry over and be the true game changer.That said, do be sure that while you are committing to putting in the effort on this workout that you don’t undervalue the role of nutrition to getting to where you want to be. I’ve said so many times that the most important element of getting ripped is having a good nutrition plan. You simply cannot out train a bad diet. You need to eat healthy, while still enjoying the foods that you eat, if you want to get your body fat levels down low enough to see your abs.The good news is that your body fat levels do not have to be nearly as low as you may have thought they needed to be in order to get a six pack. Some can see even the outline of a complete set of abs at body fat levels in the mid teens.That said, here is how this extinction style ab workout breaks down.There are 6 total ab exercises in this routine. They start with lower ab movements and progress through midrange and oblique exercises, ending with top down movements at the end to predominantly influence your upper ab fibers. The key to getting six pack abs is that you perform them for the given rep or time range. If you can successfully complete the range for a given exercise, simply wait 10 seconds and go again. Keep repeating the range until you cannot get all the reps or time prescribed. At this point, you will have reached extinction. From here, you would move onto the next exercise in the workout and complete it in the same manner.The exercises are as follows:W Raises x 5 reps (lower abs)Black Widow Knee Slides x 45 seconds (bottom up rotation)Butterfly Sit-ups x 10 reps (midrange)Seated Corkscrews x 45 seconds (obliques)Levitation Crunches x 10 reps (upper abs)Sit-Up Elbow Thrusts x 5 reps each side (top down rotation)This entire circuit is to be performed just one time through, however remember that you may be repeating individual exercises multiple times if you are able to complete all of the prescribed reps or time. In this case again, you would rest 10 seconds and repeat the exercise until you couldn’t finish what was prescribed.This is a killer but it is an ab workout that everyone can do, regardless of what body fat level or ability level you are at right now. If you are looking for a complete bodyweight workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. No bands, benches, bars or weights are needed to build a ripped athletic body.For more ab workouts to get a 6 pack, be sure to subscribe to our channel here on youtube via the link below and try some of the follow along ab workouts. Don’t forget to turn on your notificat

Doing home workouts can seem like a bad idea to those who fear losing all of their muscle gains by training away from the gym. In this video, I’m going to show you that this is not something to be fearful of as long as you avoid these 10 most common home workout mistakes. In fact, it is possible to build muscle at home with little to no equipment if you get all of these right. So that said, let’s dive in and start making sure you are.First, you must not focus so much on the equipment that you don’t have and instead look around at the opportunities you do have. I covered in a recent home workout video how you have countertops, stairs, doorways, hardwood floors and even tables that you can use to get a complete total body workout with nothing but your own bodyweight. Watch that if you feel like you are out of ideas for what to do now that your gym is closed.Next, in a rush to overcompensate for the lack of a gym people will attempt to do home workouts and exercises that are simply too difficult for them. What happens here is that they either get hurt or just become discouraged when the results aren’t satisfactory. This is because they would have gotten much more out of doing the exercises that were appropriate for them and that they had done with proper form and intensity.Third, exercise variety is key when it comes to training at home. This is not because you are trying to create muscle confusion or “shock the muscles”. Instead, this is because the variety of home exercises is what provides the easiest path for overload. Slight changes to the same exercise can provide a totally unique stimulus to the muscles you are trying to train and lead to new muscle gains.Speaking of overload, the fourth mistake relates to how many will program for it in the form of specific rep counts with home and bodyweight workouts. This is a mistake. One size does not fit all when it comes to calisthenics. Instead, train to failure or just shy to ensure that you are neither underserving or over serving your abilities in your workouts.The fifth biggest home workout mistake is relying too much on cardio or hiit movements instead of strength building exercises. Look, I love burpees, mountain climbers and jumping jacks but they are not going to build muscle. Doing too many of them in your home workout routines will cause you to lose muscle instead of build it. You need to focus the majority of your efforts on exercises that build muscle like pullups, handstand pushups and more.The sixth biggest mistake is forgetting to train your back at home. Not only will this lead to an underwhelming physique but it will create muscle imbalances that lead directly to the seventh mistake and that is bad posture.Finally, the last three relate to the implementation of your workout routine into a new routine. If you don’t plan to get your workout in at home it is too easy to find yourself being too random and skipping your workout all together. Schedule it into your day and FaceTime a friend if needed to hold yourself accountable. Don’t do it in your living room either if you can avoid it. Too tempting to hit the couch during a rest period and never get off of it.To build muscle at home you have to be willing to avoid the biggest workout mistakes. These are just a few of the things that people tend to do at home when they are doing total body workouts that hinder the muscle gains that they see. If you want to build muscle at home and do it without equipment you have to use a workout that doesn't make mistakes like these.If you are looking for a complete home workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Build solid muscle at home without any equipmen

A great home workout for your upper body can consist of just a pull-up and a push-up and deliver incredible results. In this video, I’m going to show you how to use these two popular bodyweight exercises in your home to build muscle and make gains despite not working out in the gym. From the individual challenge of completing the first part within one minute to the entire home workout that will take you just a little over a half hour, this one will be tough but worth it.We start by determining how many pullups you can perform within a single set to failure. The number of pushups you can do is not necessarily factored in, given that the pull-up is going to be the limiting exercise and if you can do a certain number of reps on that then you will be able to get that many on pushups too.If you can perform more than 15 pullups in a single set to failure then you will be performing the hardest version of this workout. You will start by doing 20 reps each of pullups and pushups within a one minute time period. The best advice I can give you is not to try and do all the reps of pull-ups at once. Instead, break it into a two thirds one third split. Here I wound up doing 15 pullups then I dropped down to perform all 20 reps of pullups. I jumped up to the bar again to finish out my final 5 reps and even had 5 seconds or so to spare.If you can do between 10 and 15 pullups in a single set to failure then you will be performing 15 pull-ups and 20 push-ups in the first minute. Those whose max is between 5 and 10 will have a choice to do either 10 pullups and 20 pushups in the first minute or 20 inverted rows and 20 pushups. Finally, even if you can’t do more than 5 pullups in a single set you will have something to do as well. Here the goal would be to perform 15 inverted rows and 15 pushups, this time from your knees instead.That being said, regardless which level you start at this pullup and pushup workout is just getting started. From here you want to rest 1 minute and then aim to complete the two exercises within a minute again, this time however knocking off two reps of each. So if you started with 20 and 20 then you will be attempting to get 18 and 18 of each within the third minute of the workout.You continue to progress through the workout, working for a minute and dropping two reps of each off each time, and resting one minute between rounds.After you get to 10 of each exercise you are half way done. You now have to start working your way back up to your top number again. Before you think that this is impossible, there is some relief coming your way. This time, your rest periods are 2 minutes in length and the time that you have to perform all of the reps increases from 1 minute to 2.The goal is to be able to get back up to the original number of push-ups and pull-ups you started with in the first minute (20 and 20 in my case) and have them completed within that final 2 minute time period. This is definitely not easy but it is possible. Even if you can’t do this right now, remember you may start at a lower level and progress up as your strength in the two home exercises increases.You can even start at a higher level and drop down to one of the easier levels if you must in order to complete the entire workout.Give this home pullup and pushup workout a try and let me know how you do. Can you last the entire 33 minutes? Also, if you are looking for a complete home workout that uses absolutely no equipment at all, be sure to head to athleanx.com at the link below to check out our total bodyweight workout called ATHLEAN XERO. No bars, bands, benches or bull involved in this program. Just results.If you want to see the perfect home workout video or other workouts you can do from hom

If you are stuck at home and in need of some new creative home exercise options, this video is for you. Here I show you 29 home exercise hacks that you can use in any home workout to train your entire body without missing a beat. Just because you can’t get to a gym to get your workouts in doesn’t mean that you can’t effectively train your body.All you have to do is open your eyes to the possibilities in your immediate surrounding. Many people think that they don’t have enough room or money to afford a good home gym. That’s not true. You can do so many exercises that you may never have realized you could just by using some handy pieces of equipment around your house.The first is your staircase. In the gym, either a bench or a plyometric box is used to perform lower body step up variations, box jumps and even lunge combinations. The stairway in your own house or apartment complex can be just as useful. You even have the option of stepping up one or two stairs at a time to decrease or increase the difficulty as needed. The upper body can be worked too, such as using it to perform decline pushups for your upper chest.The kitchen is also an amazing place to find new exercise opportunities. For instance, if you have a corner to your kitchen counter you can do all sorts of dips (for the chest or triceps) as well as hanging ab exercises. Instead of having to hang on a bar at the gym to perform hanging leg raises or knee raises for example, you can simply support your body in the corner and do the exact same movements without having to sacrifice the benefits.Ever thought about using your hardwood or tile floors to your advantage in your workouts? This is one of the best ways to get your posterior chain muscles fired up. Take off your shoes and leave your socks on. Perform exercises like the hamstring bridge and curl to make your glutes and hams work in concert as intended. Turn over and perform upper body pulldowns for your lats, an area that is often hard to work when you don’t have the normal equipment options from the gym.Don’t underestimate the value of your doorway either. As long as you have a solid door jamb, you can use it to perform either pullups or chinups. The extra benefit of the climbers grip makes it even more demanding than a normal pullup on your forearm and gripping muscles. The door jamb itself can be used to work your shoulders too. Both the deltoids and the rotator cuff can be trained by either an isometric lateral raise or the home face pull variation just covered in a recent video.If you are looking for replacements for the dumbbells or weights that you would use at a gym there are actually plenty. One of my favorites is a poland spring water jug. When full, these weigh in at 40 pounds. This can be used for biceps curl variations, one arm shoulder cleans and even shoulder pressing over and back. The extra benefit of the sloshing of the water is that it demands more muscle stability and control throughout the explosive movements making them even more challenging.Broomsticks, tupperware lids and even your own computer are other helpful things laying around your house that can be turned into exercise machines by the time this video is over. Don’t be afraid to explore all of them. If you are looking for a complete home workout program that you can do without any equipment at all, and have a step by step meal plan included as well, be sure to check out the ATHLEAN XERO program at athleanx.com at the link below.For more home workout videos and home exercises that you can do anywhere, be sure to subscribe to our youtube at 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 with No Equipment - http://athlea

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 Squats2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)Handstand Pushups OR Power PushawaysRotational Pushups OR Knee Rotational PushupsCobra Pushups (long head contracted) OR Knee Cobra Pushups3. 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 PullupsHuman Pullovers OR BW Sliding PulldownsInverted Chin Curls5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)Reverse CorkscrewsBlack Widow Knee SlidesLevitation Crunches6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)Angels and DevilsCOMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)Here is how to construct the perfect home workout B:HINGE / POSTERIOR x 3 ROUNDSSlick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)Long Leg MarchHigh Hip BucksLUNGE / ANTERIOR x 3 ROUNDSAlt. Crossover Step UpsAlt. Reverse LungesSplit Squat JumpsUPPER PUSH x 3 ROUNDSVariable Wall Pushups OR Knee Decline Pushups to Knee Flat PushupsAlt. BW Side Lateral Raises (from knees for beginners)Tricep BW Extensions (long head stretch)UPPER PULL x 3 ROUNDSChin Ups OR Seated Chin UpsInverted RowsBack WidowsABS x 2 ROUNDSAb HalosV-Up TucksSit-Up Elbow ThrustsCORRECTIVE x 2 ROUNDSReverse HypersCOMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)If