BODYWEIGHT Exercises for SMALL SPACES (Upper and Lower Body)
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Build Muscle With No Equipment At All Here - http://athleanx.com/xero There is nothing more challenging than trying your hand at your workouts in small spaces. You are instantly limited in the exercises you can do. Bodyweight exercises for small spaces can be even more challenging. In this video I show you a bodyweight home workout routine that you can do in a limited space to work your back, shoulders, chest and legs. The key to making these bodyweight exercises effective for building muscle is to make sure that you choose exercises that demand you train intensely. Too often people choose exercises that are simply too easy so that they cause enough overload to cause new muscle growth. That being said it is important that you try to do as many reps as you are able for a more challenging bodyweight exercise than you are used to and then immediately follow that exercise with another where you can hit your highest reps until you reach failure once again. This concept is known as training through failure. You take the first challenging or explosive bodyweight movement to failure and then with drop set form continue to the next exercise and once again go to failure. You are taking advantage of the fact that the second exercise is naturally easier to perform than the first. Because it follows that failure on the first, it instantly becomes harder to perform than if you had tried it fresh. In this bodyweight routine I give you 4 exercise combinations to work your back, chest, shoulders and legs. Complete this entire circuit four to five times and remember to only do what you are capable of with good form. If you can't perform the first exercise in a combo right away, don't worry. Simply move on to the second exercise in the combo and perform it for as many reps as you can to failure. As your strength improves you should be able to begin performing both exercises. The combination bodyweight exercises used in this routine are generally an explosive movement and then a more traditional one with evenly timed reps. You can see this with the Spiderman plyometric push-up for the chest followed by a push-up with rotation. This second exercise is one of the best bodyweight exercises for chest as it can incorporate the abduction component that you don't get from a regular push-up. Programming bodyweight training in a way that ensures muscle overload is one of the signature benefits of the ATHLEAN ZERO program. You can get the full program at www.athleanxespanol.com and start training (and your gains) with absolutely no equipment. Train from home in a limited space without having to compromise your gains. For more bodyweight videos and routines, as well as home exercises to build muscle in your back, arms, chest, and legs, be sure to subscribe to our YouTube channel / athleanxespañol
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