House workouts is usually a lifesaver, particularly in instances while you can’t get to the gymnasium. On this video, I’m going to offer you an entire dwelling workout routine with all units and reps included that can assist you to construct muscle no matter whether or not or not you ever step foot in a gymnasium. The important thing to the effectiveness of this excellent dwelling workout is that it pairs exercises collectively in a method that lets you practice to larger overload than can be potential in the event you caught with one single train, and it’ll hold the workouts temporary on the identical time.
This excellent dwelling workout consists of not one however two full complete physique workouts. The primary, workout A, is to be carried out on Monday and Friday of week 1. Exercise B is to be carried out on Wednesday. In week 2, that is flipped in order that A is carried out as soon as on Wednesday and B is carried out on each Monday and Friday. You may proceed to alternate the workouts on this method in the event you resolve to do that for longer.
This workout for dwelling goes to let you hit your complete physique in beneath one hour.
With this being the objective, the thought is to not attempt to hit every muscle with too many particular person exercises since this might result in an excessively lengthy workout and potential for doing an excessive amount of within the given workout. As a substitute, we choose the exercises primarily based on motion patterns that we all know we wish to hit to perform our objective of constructing muscle all over the place.
These patterns are damaged down under and the exercises included in every are proven.
Take into accout, there are two full variations of every workout to ensure that the inexperienced persons and extra superior trainees can observe this program and get outcomes from it.
Right here is learn how to assemble the proper dwelling complete physique workout A:
1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Field Squats (use low field if superior / larger field for inexperienced persons)
1 1/2 Bottomed Out Squats (to failure)
Bounce Squats
2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Handstand Pushups OR Energy Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (lengthy head contracted) OR Knee Cobra Pushups
3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Heel Contact Squats (use “kickstand” if wanted)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (leap from larger place if extra newbie)
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)
Right here is learn how to assemble the proper dwelling workout B:
HINGE / POSTERIOR x 3 ROUNDS
Slick Ground Bridge Curl (Single Leg) OR Slick Ground Bridge Curl (Twin Leg)
Lengthy Leg March
Excessive Hip Bucks
LUNGE / ANTERIOR x 3 ROUNDS
Alt. Crossover Step Ups
Alt. Reverse Lunges
Cut up Squat Jumps
UPPER PUSH x 3 ROUNDS
Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Aspect Lateral Raises (from knees for inexperienced persons)
Tricep BW Extensions (lengthy head stretch)
UPPER PULL x 3 ROUNDS
Chin Ups OR Seated Chin Ups
Inverted Rows
Again 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’re doing this workout simply to attempt it out, then I might counsel you select the workout A variation. That mentioned, in the event you decide to do a extra complete complete physique break up workout routine then it would be best to both incorporate workouts A and B right into a twice per week plan or, even higher, alternating A and B on M, W and F every week.
For an entire 6 week dwelling workout plan, you should definitely head to athleanx.com by way of the hyperlink under to get the athlean xero program. No tools in any respect is required. Construct muscle at dwelling in simply 6 brief weeks.
For extra dwelling workout movies and the very best exercises to construct muscle at dwelling, you should definitely subscribe to our channel right here on youtube by way of the hyperlink under and don’t neglect to show in your notifications so that you by no means miss a brand new video when it’s printed.
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You might think that doing 100 pushups a day is enough for a "home workout" … I will argue that you should instead AVOID doing this! Check out this video to find out why => https://youtu.be/-T64FLsJnAU
Workout A
4:02 – 1A Alt. Single Leg Box Squats
4:20 – 1B 1 1/2 Bottomed Out Squats
4:43 – 1C Jump Squats
5:16 – 2A Handstand Pushups/Power Pushaway
5:35 – 2B Rotational Pushups
6:01 – 2C Cobra Pushups
6:23 – 3A Alt. Single Leg Heel Touch [Kickstand] Squats
6:52 – 3B Alt. Sprinter Lunges
7:08 – 3C Plyo Sprinter Lunges
7:31 – 4A Pullups
7:57 – 4B Human Pullovers/Sliding Pulldowns
8:48 – 4C Inverted Chin Curls
9:07 – 5A Reverse Corkscrews
9:19 – 5B Black Widow Knee Slides
9:36 – 5C Levitation Crunches
9:51 – 6 Angels and Devils
Workout B
10:45 – 1A Slick Floor Bridge Curls
11:15 – 1B Long Leg Marches
11:38 – 1C High Hip Bucks
11:57 – 2A Variable Wall Pushups/Decline Knee Flat Pushups
12:34 – 2B Alt. BW Side Lateral Raises
13:08 – 2C BW Triceps Extensions
13:27 – 3A Alt. Crossover Step Ups
13:46 – 3B Alt. Reverse Lunges
14:03 – 3C Split Squat Jumps
14:15 – 4A Chinups
14:34 – 4B Inverted Rows
14:52 – 4C Back Widows
15:08 – 5A Ab Halos
15:23 – 5B V-up Tucks
15:32 – 5C Sit-up Elbow Thrusts
15:43 – 6 Reverse Hypers
I cant do 2 reps of the workout…how long did you guys need to train until you were able to make it through a second time?
Can we just take a moment to praise the ground Jeff Cavaliere walks on. I love this man so much he has changed my life and showed me the error of my ways. Violent monkey on a sitcom beats everyone up. What I love is that his content is so accessible.
i have never been this happy to watch an ad
I have been my go to workout since it was posted. 2 Rounds and go for a run or do some cardio boxing drills. Really working to that 3 Rounds mark without felling like I'm going to collapse. 😂
Thank you Jeff. By doing just one cycle for about one month and a half (I was doing just one because I have hypertension, I recently began to do 2 cycles) I'm now able to perform one pull up and one chin up (at the begin I wasn't able to perform a single one) . Also the other videos about proper form helped me a lot. Again, thank you Jeff
Jeff is di maria in another universe lifting weights instead of playing football
Bros someone please help me with the right diet plan… I don't wanna know about the percentages per kilogram n stuff… I just wanna know what to eat to get shredded… I've seen all of Jeff's videos… I couldn't figure out a right meal plan… I've been having rice and very little protein like a slice of fish or two everyday… I'm around 85kgs (187pounds)
For me,
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pullups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Advanced A
1 Posterior Lower
1.1 4:02 – Alterior Leg Box Squats
1.2 4:20 – 1 1/2 Bottom Out Squats
1.3 4:46 – Jump Squats
2 Upper Lower
2.1 5:17 – Handstand Pushups
2.2 5:36 – Rotational Pushups
2.3 6:03 – Cobra Pushups
3 Anterior Lower
3.1 6:25 – Alt Single Leg Heel Touch Squats
3.2 6:54 – Alt Sprinter Lunges
3.3 7:07 – Pylo Sprinter Lunge
4 Upper Pull
4.1 7:29 – Pullup
4.2 7:58 – Human Pullover
4.3 8:50 – Inverted Chin Pulls
5 Abs
5.1 9:10 – Reverse Corkscrew
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Advanced B
1 Posterior Lower
1.1 10:47 – Slick Floor Bridge
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Lower
2.1 11:58 – Variable Wall Pushup
2.2 12:35 – BW Side Lateral Raises
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower
3.1 13:30 – Alt Crossover Step Ups
3.2 13:48 – Alt Reverse Lunges
3.3 14:01 – Split Squat Jump
4 Upper Pull
4.1 14:17 – Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widow
5 Abs
5.1 15:08 – Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Can someone please orient me about the amount of calories burned here? lets say, with 2 repetitions, and 3 repetitions? i will appreciate.
Writing it for myself to get quick access.
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pullups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Writing for myself. Don't forget to check the form in the exercises, you might be doing them wrong.
How do y'all do the wall push-ups my feet always slide down..
Bro i just finished A, i could legit die rn.
ANYONE PLZ tell how much protein should i intake if i follow this workout program?
7:40
14:33
Writing it for myself to get quick access.
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pullups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Advanced A
1 Posterior Lower
1.1 4:02 – Alterior Leg Box Squats
1.2 4:20 – 1 1/2 Bottom Out Squats
1.3 4:46 – Jump Squats
2 Upper Lower
2.1 5:17 – Handstand Pushups
2.2 5:36 – Rotational Pushups
2.3 6:03 – Cobra Pushups
3 Anterior Lower
3.1 6:25 – Alt Single Leg Heel Touch Squats
3.2 6:54 – Alt Sprinter Lunges
3.3 7:07 – Pylo Sprinter Lunge
4 Upper Pull
4.1 7:29 – Pullup
4.2 7:58 – Human Pullover
4.3 8:50 – Inverted Chin Pulls
5 Abs
5.1 9:10 – Reverse Corkscrew
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Advanced B
1 Posterior Lower
1.1 10:47 – Slick Floor Bridge
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Lower
2.1 11:58 – Variable Wall Pushup
2.2 12:35 – BW Side Lateral Raises
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower
3.1 13:30 – Alt Crossover Step Ups
3.2 13:48 – Alt Reverse Lunges
3.3 14:01 – Split Squat Jump
4 Upper Pull
4.1 14:17 – Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widow
5 Abs
5.1 15:08 – Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
***Advise for beginners from Personal Experience:
Warm up first,do the exercises carefully and do less reps for first month to give your body enough room to get used to the exercises.Otherwise you might get hurt.
Hey Jeff great workout !! Is it wise to do this 5 night a week? Thanks
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pullups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Advanced A
1 Posterior Lower
1.1 4:02 – Alterior Leg Box Squats
1.2 4:20 – 1 1/2 Bottom Out Squats
1.3 4:46 – Jump Squats
2 Upper Lower
2.1 5:17 – Handstand Pushups
2.2 5:36 – Rotational Pushups
2.3 6:03 – Cobra Pushups
3 Anterior Lower
3.1 6:25 – Alt Single Leg Heel Touch Squats
3.2 6:54 – Alt Sprinter Lunges
3.3 7:07 – Pylo Sprinter Lunge
4 Upper Pull
4.1 7:29 – Pullup
4.2 7:58 – Human Pullover
4.3 8:50 – Inverted Chin Pulls
5 Abs
5.1 9:10 – Reverse Corkscrew
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Advanced B
1 Posterior Lower
1.1 10:47 – Slick Floor Bridge
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Lower
2.1 11:58 – Variable Wall Pushup
2.2 12:35 – BW Side Lateral Raises
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower
3.1 13:30 – Alt Crossover Step Ups
3.2 13:48 – Alt Reverse Lunges
3.3 14:01 – Split Squat Jump
4 Upper Pull
4.1 14:17 – Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widow
5 Abs
5.1 15:08 – Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
This is 1,000% amazing. Bravo
Nice to know most of us here are exhausted at the end of this
Thank you. You’re awesome!
When I can afford it JEFF. I’m signing up.
Being a skinny person, could I gain weight by applying this routine?
Man those long leg matches had me trembling on the 2nd round 🔥
Mannn
Aren't you too tired from being a legend mannnn💖💖💖💖💖💖💖💖💖💖💖💖
Love you so much dude
Well I did the workout, died and resurrected 🏋️
Two things: I can't do neither the human pullover, since I got nothing to hold on to ( probably even if I had it I couldn't do it even then ), and I can't do the slide either due to the surface of my floor. So instead, I took an exercise wheel, bended my elbows a bit, and I feel that my rollouts are going to the lats ( and my triceps a bit). Can this be, or am I just fooling myself?
Also the corrective exercise in workout B, again I don't have the proper surface, so I'm doing "Angels and Demons" instead.
These are the only 2 modifications I've done. Been doing these since March now, and I'm in the best shape I have been since my kung fu days! I was actually a bit fitter then, but I'm considerably more toned now.. Thanks Jeff 🙂
tried doing this with very little rest and almost fainted halfway through 💀
Is working out 3 times a week enough tho?
This is BS
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.