Home workouts can be a life saver, especially in times when you can't get out to the gym. In this video I'm going to give you a complete home workout including sets and reps to help you build muscle regardless of whether or not you've been to a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises in a way that allows you to train for more overload than would be possible if you stuck to just one exercise, while also keeping the workouts short. This perfect home workout consists of not just one but two total body workouts. Workout A will be run on Monday, Wednesday, and Friday in week one. Workout B will be run on Wednesday. In week 2, this will be reversed so workout A will be run once on Wednesday and workout B will be run on Monday and Friday. You can continue to alternate workouts in this way if you decide to do this for longer. This home workout will allow you to work your entire body in under an hour. The idea and goal is to not try to work each muscle too individually as this could lead to a potentially overworked workout. Instead we select exercises based on movement patterns that we know are targeted towards our goal of building muscle anywhere. These patterns are broken down below, as are the exercises included. Keep in mind that there are two versions of each routine, this is to ensure that beginners and more advanced users can follow the program and get results from it. Here’s How To Setup The Perfect Home Workout A: 1. SQUAT / FRONT (1 MINUTE PER EXERCISE / REST ONLY IF NEEDED) Single Leg Alternating Squats (use a box if you’re advanced / a higher box for beginners) 1 ½ All the Way Squats (to failure) Jumping Squats 2. UPPER PUSH (1 MINUTE PER EXERCISE / REST ONLY IF NEEDED) Handstand Push-Up OR Power Push Rotational Push-Up OR Rotational Push-Up on Knees Cobra Push-Up (contracting your long head) OR Cobra Push-Up on Knees 3. FLEX / BACK (1 MINUTE PER EXERCISE / REST ONLY IF NEEDED) Alternating Heel Touch Squats (use “one leg for balance” if needed) Alternating Runner’s Lunge Runner’s Lunge Alternating Plyometrics (switch legs from a more upright position if you’re a beginner) 4. UPPER PULLOVER (1 MINUTE PER EXERCISE / REST ONLY IF NECESSARY) Pull-ups OR Seated Pull-ups Human Pullover OR Sliding Pulldown Reverse Pull-ups 5. ABS (1 MINUTE PER EXERCISE / REST ONLY IF NECESSARY) Reverse Screwdriver Knee Shifts Black Widow Levitation Crunches 6. CORRECTIVE (1 MINUTE PER EXERCISE / REST ONLY IF NECESSARY) Angels & Demons COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) Here’s How to Setup the Perfect Home Workout B: FLEXION/BACKUP x 3 ROUNDS Slippery Surface Bridge (Single Leg) OR Bridge on a Floor Slippery Surface (Both Legs) Long Leg March Hip Bridge LUNGE/FRONT x 3 ROUNDS Alternating Forward Step Alternating Reverse Lunge Split Squat with Jump UPPER PUSH x 3 ROUNDS Variable Wall Push-Up OR Decline Push-Up to Flat Push-Up Alternating Bodyweight Lateral Raises (From Knees for Beginners) Bodyweight Triceps Extensions (Long Head Stretch) UPPER PULL-OVER x 3 ROUNDS Pull-Ups OR Seated Pull-Ups Inverted Row Black Widows ABS x 2 ROUNDS Abdominal Halos V-Fold Elbow Push-Up CORRECTIVE x 2 ROUNDS Reverse Hyperextension COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) If you’re doing this workout just to test it out, I suggest you choose the A. That being said, if you choose a more exhaustive total body workout split you should incorporate workout A and B into a weekly plan or even better, alternate A and B on Mondays, Wednesdays, and Fridays each week. For a complete 6-week at-home workout plan, be sure to check out athleanx.com via the link below to get the ATHLEAN ZERO program. There is absolutely no equipment required. Build muscle at home in just six short weeks. For more at-home videos, workouts, and the best exercises for building muscle, be sure to subscribe to our YouTube channel via the link below and don't forget to turn on notifications so you never miss a new video when it's posted. Build Muscle in 90 Days - http://athleanx.com/x/best-workout-... Subscribe to this channel here - /athleanx