Summary: <p>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</p>
