Hey, guys!
Jeff Cavaliere from athleanx.com bringing back to you another cool workout you can do
at home.
Today we're gonna do something a little different than what I've done so far with the videos.
I'm gonna give you an entire, complete bodyweight only workout program.
The only thing you need is a pull-up bar, but I know that you guys have one of those
and if you don't, you can just put one up right in between your doorway.
So let's get started real quick.
I'm gonna do one right here and I wanna give you some different stuff.
I mean, I could tell you to do push-ups, squats and all that stuff, but that's been done before
and it's a little bit boring, so I know you wanna see some different things.
So let's start here, get into a plain position like this and we're gonna sidewalk like that.
So now we're working our abs, working on our lower back and from here, a little bit of
explosive power up to your push-up position and do your push-up.
Then back up slow, so you're working your triceps and you walk back.
And so it looks like this.
[pause] You keep that going for about 10 reps.
Head over here, get up against the wall, hands down push-ups.
That's when you get yourself up there and walk yourself up there.
We're working on our shoulders, climbing up the wall, walk your hands in, let your head
get straight down and up - straight down.
[pause] OK, about to failure on those.
That could be 4 if you're just starting or 12-15 if you've got a little bit more experience
and you're stronger.
Move right over here, a great way to get your entire lower body in one exercise.
I call it my "step up lunge combo".
Step up here, back down right down to your lunge.
Step up, back down.
[pause] About 12 reps on each leg.
Now I'm gonna switch it up, put the other leg up and go down.
Here and go down.
Again, 12 on each leg and move on to the next one.
No resting, guys.
I'm gonna come up here, get up on my pull-up bar.
I'm gonna work the back obviously, I have the traditional pull-up, but I'm gonna try
to stay up 90 degrees.
If you look at the biceps here, how much they are working, I just call this the "bicep pull-up
hold".
Hold in this contracted position, look at the stomach, the core is working, biceps are
working a lot, my back's working, everything's working when I'm up here.
Can you do this for 45 seconds, shaking and everything?
Come out of it, 45 second hold, back down on the ground.
Last exercise in the circuit: the ab circles, just like this.
Lay back and we're gonna build big circles right here.
Here, up, lift, control it, down.
Legs off the ground.
[pause] Do about 6 circles of that one and get it
back.
Then 6 that way.
Working the obliques, the abs, the whole core with just one exercise.
So guys, I get smoked quick, but you will too.
It's a good exercise, a good workout.
Bodyweight only, not the same old tired crap that you see everywhere else.
Some new stuff, some new things to do to get yourself pumped, get a good workout in the
comfort of your own home.
Guys, keep sending workout requests because I listen to you.
I've got a great leg workout coming up next.
You guys requested it, we'll put that one up next week.
In the meantime, get to athleanx.com, get your copy of the ATHLEAN-X training system
today.
It's got all cool stuff like this, circuits, great workouts, basically a 90 day system
to get you in the best shape of your life.
We'll be back here later this week.
I'm gonna go catch my breath, see you later guys.