Athlean-X Shares Full Body At-Home Workout With Zero Equipment
Athlean-X Shares Full Body At-Home Workout With Zero Equipment
Athlean-X Shares Full Body At-Home Workout With Zero Equipment
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Being stuck at home for a prolonged period of time means that we're all 7guring out
how to adapt our daily routines, from our jobs, to socializing, to working out.
Jeff Cavaliere C.S.C.S. of Athlean-X just broke down a home training regimen that will
challenge beginners and advanced gymgoers alike. The workout requires no equipment
(besides a pullup bar), and is designed to be done three times a week. You'll take on two
bodyweight circuit workouts, A and B, that you alternate on each allotted day.
"We're not focused necessarily on a single muscle group, we're covering all the major
functions," Cavaliere says. "There's no rest occurring at any stage in this workout, and
that's why we're staggering upper and lower... They're staggered and structured in such
a way that it should allow you to continue to perform even if you're fatigued from the
exercises before then."
Cavaliere says that doing one of these circuit workouts twice will take around 35
minutes, and that 3 rounds will take just under an hour—perfect for 7tting into your
undoubtedly packed working from home agenda.
Workout A:
The 7rst circuit is a series of squats to target the anterior chain, starting with a minute
of single-leg box squats. That 'box' can be anything around the house—a bed or a couch,
for instance. Cavaliere advises using a higher surface if you're a beginner, and a lower
one for a more advanced workout.
This is followed by a minute of 1-and-a-half bottomed out squats, which exploit the
range of movement at the lower (and often weaker) end of the squat, and a minute of
jump squats. You might struggle to complete a full minute of this move at 7rst, after the
box squats and bottomed out squats, but as Cavaliere explains, "that cumulative fatigue
becomes something that is able to be progressive and overloaded, and that's where the
real bene7t comes from."
• Reverse Corkscrews
• Black Widow Knee Slides
• Levitation Crunches
The 7fth circuit is all about working the core, with reverse corkscrews, black widow
knee slides, and levitation crunches. The reverse corkscrew targets the abs and obliques,
the knee slide is a mid-range exercise that engages both the upper and lower abs, and
the levitation crunch trains your shoulders.
Workout B:
• Single-Leg Slick Floor Bridge Curl or Dual-Leg Slick Floor Bridge Curl
• Long Leg March
• High Hip Bucks
The posterior circuit starts with slick Uoor bridge curls, which require you to lay with
your shoulders on carpet and your lower body on a sliding surface: this trains you to
engage both your hamstring and glutes and get them to work together. The long leg
march looks easy but really 7res up the posterior chain. Then the high hip buck, which
can be done against a couch, uses your glutes to drive movement.
• Inverted Rows
• Back Widows
The next upper body round has chinups, or seated chinups for beginners, then also
employs the bar and chair setup with inverted rows, and 7nishes with back widows,
which work the rear delts.
• Ab Halos
• V-Up Tucks
• Situp Elbow Thrusts
The core circuit begins with ab halos, which engages the lower abs by lifting the pelvis
off the ground. The V-up tuck moves the upper and lower parts of your torso at the same
time, and the situp elbow thrust works the obliques.
• Reverse Hyper
The 7nal corrective exercise is the reverse hyper, which contracts the glutes and then
engages the lower back.
PHILIP ELLIS
Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues.
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