zakruti.com » Sport, fitness, workout » Jeff Cavalier

10 MIN FULL BODY HOME WORKOUT (No Equipment)

video description

Rating: 4.0; Vote: 1

m going to show you how to train your total body with just 10 exercises without needing a full gym to do it. We-re going to hit the back, chest, shoulders, legs, abs, low back and arms. That said, let-s start breaking down how to perform the home workout. First, you are only going to need a limited amount of space to perform this. A mat will make the floor exercises more comfortable but it is not required. There is no equipment needed for any other part of this routine. Everyone can perform this full body home workout. That means, beginners, intermediates and advanced can all benefit from this total body workout. The difference between the groups is going to be the time that you perform each of the exercises and the number of times that you complete the circuit. Beginners will perform each move for 15 seconds and will then rest for the balance of the 30 seconds. Intermediates will perform each exercise for 20 seconds and will then rest for the balance of the 30 seconds Advanced trainees will perform each exercise for 25 seconds and keep their rest to just 5 seconds before moving onto the next exercise. The entire round will take 5 minutes to perform. Beginners will perform it once unless they feel like attempting a second round. Intermediates will perform this entire full body workout for 2 rounds and the most advanced will perform a third round if able. This will bring the total workout time to anywhere from 5 to 15 minutes depending on your ability level. Here is how this full body home workout breaks down: Min 1: Ratchet Squats (legs) Min 2: Shoulder Tap Pike Pushups (shoulders and chest) Min 3: Power Ups (abs) Min 4: Pounding Trunk Lifts (triceps and back) Min 5: Bridge Reach Overs (glutes) Min 6: Tricep Toe Taps (triceps) Min 7: Angels and Devils (low back) Min 8: Pushup Toe Taps (chest and abs) Min 9: Squat Burpees (legs) Min 10: Standing Ab Twists (abs and obliques) If for some reason you are unable to perform the movement for the allotted time during any round of the workout, just go for as long as you can and take the additional time to rest. The exercises in this total body home workout come fast and furious. The extra rest is going to give you a chance to catch your breath since the cumulative effect this workout may have on you is going to give you a conditioning benefit as well. This is an example of a routine that can easily be performed at home without equipment. It is not the most challenging in terms of the exercise selection but it does do a great job of hitting all of the major muscle groups in a short period of time. You can dramatically increase the intensity of the exercise itself by choosing more difficult exercises. We have a complete bodyweight workout program that does just that called XERO. This 6 week calisthenic workout plan is effective at building muscle without any equipment at all. You can stack exercises together and do them in a way that not only overloads the muscles within a given workout but also allows for progressive overload between workouts. Remember, when trying to get in shape and build muscle you have to have a workout plan that allows for resistance. That resistance however does not have to come in the form of weights or dumbbells. If you-re looking for this bodyweight workout for full body, you can find it at athleanx. com via the link below. Use the program selector to find other programs that allow for just dumbbells or even limited home gym equipment. No matter what you choose, you can start with this full body home workout in order to see just how quickly you can get in a good workout if it is structured properly
Date: 2022-04-22

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Comments and reviews: 10

joegt123
Hey Jeff. Having done this for a couple of weeks I have some constructive criticism.
1. First and foremost, a lot of these exercises may be alien to people coming across this video for the first time. It would be beneficial for those people (me included) if there were links to a deeper dive into each individual exercise for proper execution, rather than just expecting people to follow along.
2. Exercises 8 and 9, push up toe taps and squat burpee are both push up exercises. Having them both back to back is, frankly, murder. Maybe that's the point, but I would honestly reorder these so people's arms and chest don't die at that point in the routine.
3. And least important, at 1: 10ish you don't have a beep signifying the start of the exercises. A small editing hiccup I would fix next time.
That being said, this was super helpful and I really really like this format. Especially the preview of the next exercise showing up after the beginner timer goes off.
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JohnFrusciante89
Hey Jeff! I'd like to say thank you for this workout program! I've been doing it since 17th (3 or 4 times a week) with 3 sets and I think there were a lot of parts where I really needed some strenghtening. One question or request towards you from my end: would there be a good warm up routine and a post workout stretching you would advise? I always fail with the post workout streches.
Thank you!
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Partho
This is amazing. I am trying to come back to working out properly after a long nagging back pain problem and overall WFH sedentary lifestyle. This workout is a great starter and very conveniently even advanced if you do the advanced versions with 3 sets.
One request would be to make another video to do as an alternative may be?
Huge respect for the work you do Jeff.
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ghostdog2041
As a full body home work out, how often should I do it? Every day? I always thought that doing the same thing everyday was bad. Three times a week? Should I also do my regular home routine of chest stuff one day, back stuff the next, shoulders the next, legs the next on top of this routine? Or do I swap them out?
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DeadManDancing
My favorite thing about every home workout video is that it is always done in a big empty room. Like everybody watching is going to say: -Let's go have a workout in my dedicated empty workout room! - Really funny to me: D
Great video though - I like the workout.
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AndreiT
Just wow. I did one set straight to intermediate. It was perfect. Next. Try two sets intermediate level. All exercises are simple yet very effective and intense. I love these simple exercises. Anyone can do them even guys like me with flexibility of a rock.
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Thomas
Wow, that workout really helped me out. Usually I follow a push/pull/legs/core split, but I'm at a small hotel room right now with limited time. This workout saved the day for me. Three rounds at the advanced level and I feel every muscle in my body. Thanks!
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sides
Its a fact that muscle burns calories more than fat burns calories. I wonder how many people lift weights so they can eat more cake? Can't beat a good layer cake. You CAN have your cake and eat it too. I'm already up to 180 on the bench.
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General
Good one, lots of new exercises In that, I particularly like -bridge and reach over- now taking Jeff-s advice and starting the day off with 2 sets of these- beats all the stretching I was doing for lower back stiffness -
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Blue
That looks really intense! I have supraspinatus tendonitis in both shoulders (work and CrossFit related. I am planning to start Athlean-x while I recover. Do you guys think Ax1 or Ax2 would be better with my injuries?
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