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perfect home total body workout

ONE MONTH TOTAL BODY HOME WORKOUT ROUTINE

If you can’t get to the gym, home workouts can be a lifesaver.  And working out at home does NOT have to mean sacrificing your gains!

I’m going to show you a workout that will help you build muscle regardless of whether or not you ever step foot in a gym.

In fact, it’s not just ONE WORKOUT.

I wanted to make sure no one was left out. For that reason, I’m including:

  • TWO complete TOTAL BODY workouts using ZERO equipment
  • Separate BEGINNER and ADVANCED versions
  • A complete month-long routine
  • Lots of exercise variations so everyone can do it

The key to the effectiveness of this home workout routine is that it combines exercises together in series that allow you to train to greater overload than would be possible if you stuck with just a single exercise for each purpose.

This month long home workout routine is made up of two complete workouts that will be alternated.

Workout A will be performed on Monday and Friday of Week 1, and Workout B will be performed on Wednesday. In Week 2, you’ll perform Workout B on Monday and Friday, with Workout A slotted in for Wednesday. You’ll be alternating your workouts for a month or as long as you do the program.

Perfect Home Workout one month calendar

BUILDING THE COMPLETE HOME WORKOUT

Because this is a total body workout, we’re not trying to hit individual muscles with specific exercises for each. 

That could lead to an excessively long workout with the potential for overtraining, or trying to accomplish too much in just one workout.

Instead we’re going to be focusing on hitting some major functions that will help us in our goal of building muscle everywhere.

These are the 6 major functions that we’re trying to hit in each total body workout:

  • Lower Body Anterior Chain
  • Upper Body Upper Push
  • Lower Body Posterior Chain
  • Upper Body Pull
  • Abdominal Circuit
  • Corrective Exercise

Here are the general rules and instructions for this home workout routine:

  1. Not only will Workout A and Workout B contain totally different exercises, there are two complete versions of each workout to be sure that beginners and more advanced lifters can follow this program and get results from it.
  2. There’s NO REST prescribed at any point during each workout, which is the reason we are staggering upper and lower. That means no rest between combinations or between individual exercises within the combinations!
  3. You’ll perform each exercise for a minute with the goal of NO REST. If you can’t do it for the entire minute, that’s okay. You can simply rest/pause, and get back in on the action again and try to complete the remainder of the minute. As you get stronger you should be able to complete the entire minute for every single exercise!
  4. The exercises are staggered in such a way that it should allow you to continue to move through the workout even though you’re fatigued from prior exercises. This gives you the chance to train to a point of progressive overload.

For both Workout A and Workout B I’ll show you a series for each of the 6 functions I mentioned.  You’ll see that there’s some difference in the muscles emphasized in the two workouts. That said, let’s get your home workout plan started!

BODYWEIGHT HOME WORKOUT A

Workout A is comprised of those 6 major functions I mentioned previously, and I’ve laid it all out for you so that you don’t have to worry about having to memorize them.  Just follow the exercises one after another, for a minute each.

Remember that you’ll be doing each of these exercises for one minute with no rest in between.  If you can’t do them with no rest, you can rest/pause and then keep going.

LOWER BODY ANTERIOR CHAIN

Our first combination in this workout is an anterior chain squat focused lower body circuit.

We’re doing three lower body exercises, one after the other stacked together with no rest. When we train in this way, the cumulative fatigue this creates allows us to be progressive and overloaded.

If we just stopped at the first exercise, or even if we took that to failure, you could be doing it for a really long period of time.  Instead, the progressive overload we’re creating with this circuit is where the real benefit comes in!

ALTERNATING SINGLE LEG LOW BOX SQUAT (Advanced)

alternating single leg box squat

Notes: If you are advanced, you’re going to perform this from a lower box or a very low piece of furniture.

alternating single leg high box SQUAT (beginner)

alternating single leg box squat

Notes: If you are intermediate or beginner, you can simply raise the box.  The box can be any surface that you can get yourself down to, even a bed or a couch.

1 1/2 BOTTOMED OUT SQUATS (ALL LEVELS)

one and a half bottomed out squats

Notes: This exercise helps us emphasize the parallel-to-below-parallel range of the squat, which is usually the weakest area of the squat.

JUMP SQUAT (ALL LEVELS)

jump squat exercise

Notes: Your legs are probably pretty fried at this point, but try to maintain the jump squat for one minute, rest/pausing if you have to.

UPPER BODY UPPER PUSH

Without taking any rest we’re moving on to the next grouping which is upper push.

For this combination I’ve provided different options for advanced and beginner for all three exercises.

HANDSTAND PUSHUP (ADVANCED)

handstand pushups

Notes: This is a very challenging shoulder dominated exercise.  If you’re not ready for this, do the Power Pushaway instead.

POWER PUSHAWAY (BEGINNER)

power pushaways

Notes: This exercise is still working the shoulders just like the Handstand Pushup. It doesn’t require you to lift as much of your own bodyweight off the ground, but still gets the job done.

ROTATIONAL PUSHUP (ADVANCED)

rotational pushup

Notes: The Rotational Pushup is more of a chest biased exercise.  With the rotation, you get a little added abduction of the chest, which is a benefit when we’re limiting the number of exercises we’re trying to do so we can cover the entire body. 

KNEE ROTATIONAL PUSHUP (BEGINNER)

knee rotational pushup

Notes:  If you can’t do the Rotational Pushup, simply drop down to your knees and perform the same movement.  You’ll get the same benefits at a slightly easier level.

COBRA PUSHUP (ADVANCED)

cobra pushups

Notes: This trains the long head of the triceps in its more contracted position, because your elbow is straightened with your arm held close to your body or in close to extension behind your body.

KNEE COBRA PUSHUP (BEGINNER)

cobra pushups from knees

Notes: This can be done from your knees if you’re a beginner and you’ll get the same benefits.

LOWER BODY POSTERIOR CHAIN

We’ll proceed directly to posterior chain focused exercises for the lower body.

For these exercises, we will make some slight changes to the positioning to shift the focus away from quad dominance and more toward glute dominance.

ALTERNATING SINGLE LEG HEEL TOUCH SQUAT (ADVANCED)

alternating heel touch single leg squat

Notes: Just by leaning forward you’ll shift a lot of the focus onto the glutes. You’re trying to just go down, touch both hands to the outsides of your heels and come back up.

ALTERNATING KICKSTAND HEEL TOUCH SQUAT (BEGINNER)

alternating single leg kickstand heel touch squat

Notes: If you’re a beginner and need a little bit of extra assistance or help with balance, you can do this kickstand variation in which one foot bears 10-15% of your body weight.

ALTERNATING SPRINTER LUNGE (ALL LEVELS)

alternating sprinter lunge

Notes: By leaning forward we turn a regular quad dominant lunge into an exercise that is more posterior chain glute dominant.  Alternate legs on this exercise.

LOW PLYO SPRINTER LUNGE (ADVANCED)

plyo sprinter lunges

Notes: Taking the same position as the previous exercise, now we really want to get more explosive and burn it out. Stay low to the ground so that your glutes are maximally engaged. 

HIGH PLYO SPRINTER LUNGE (BEGINNER)

plyo sprinter lunges

Notes: If you’re a beginner, you can switch to a higher elevation up out of the lunge if needed.

UPPER BODY UPPER PULL

Taking no rest, we’ll return to the upper body with some upper pull exercises.

You’ll see that you do need some equipment for some of these exercises, but I’ve included modifications for household objects. 

If you don’t have a pullup bar at home to perform the pullup, you can opt for a broomstick or dowel across a couple of chairs or other furniture.  This is a home workout, so I wanted to be sure you’re left with zero excuses!

PULLUP (ADVANCED)

pullup exercise

Notes: The Pullup is the most classic pull exercise.  You will need a pullup bar at home for this, but if the Pullup is too advanced for you or you don’t have access to the bar, try the Seated Pullup.

SEATED PULLUP (BEGINNER)

seated pullup

Notes: Place a dowel or broomstick across the top of two couches or two chairs, position your legs as you see me doing in the image and lean back.

HUMAN PULLOVER (ADVANCED)

human pullover

Notes: The lats are doing the work here.  Try to pull your body up, not by moving your knees toward your chest but by pulling the arms into an immovable object.  Try to pull your arms down as hard as you can to get your body to rise.

BODYWEIGHT SLIDING PULLDOWN (BEGINNER)

bodyweight sliding pulldown

Notes: Use a slick surface you can slide on like a hardwood or a tile floor.  Allow your feet to drift out, get that stretch in the lats and pull back in.

INVERTED CHIN CURL (ALL LEVELS)

inverted chin curl

Notes: The idea is not to just pull with your back, but try to pull as if you’re curling your body up to the bar to engage the biceps.

CORE CIRCUIT

In this circuit we’ll hit all the important areas of the abs with just three exercises.

We’ll start with a lower abs exercise that also incorporates the obliques, followed by a midrange exercise that engages both lower and upper abs, and ending with an exercise that hits the upper abs more directly.

REVERSE CORKSCREW (ALL LEVELS)

reverse corkscrew ab exercise

Notes: You can see that we’re not only engaging the lower abs but we’re also getting a bit of bottom up rotation to hit the obliques as well. 

BLACK WIDOW KNEE SLIDE (ALL LEVELS)

black widow knee slide ab exercise

Notes: Drive your knee in toward your elbow, and slide it up to get a bit more flexion through the spine, which engages both upper and lower abs.

LEVITATION CRUNCH (ALL LEVELS)

levitation crunches for abs

Notes: The goal is to elevate your scapula and shoulder blades off the ground as if you’re levitating them. Don’t curl them up toward your knees.

CORRECTIVE

I believe corrective exercises should be part of every workout, so I’ve included them in these workouts just as I do in my ATHLEAN-X training programs.

This corrective exercise called the Angel and Devil seems so sweet and easy, but it is a killer for the entire posterior chain!

ANGEL AND DEVIL (ALL LEVELS)

angel and devil corrective exercise

Notes: Elevate your quads off the ground by engaging the glutes and low back.  The rotation of the arms takes our shoulders through full rotation to work not only the rotator cuff but also the scapulae and mid back muscles. These are areas that tend to get neglected in our training.

Here are the complete Advanced and Beginner workout flows for Bodyweight Home Workout A. Try to do 2-3 entire rounds of the routine. Two rounds should take about 35 minutes and three rounds will take just over 50 minutes.

BODYWEIGHT HOME WORKOUT B

Workout B is also comprised of the 6 major functions: Lower Body Anterior Chain, Upper Body Upper Push, Lower Body Posterior Chain, Upper Body Pull, Abdominal Circuit and Corrective Exercise.

Just as with Workout A, we’re shooting for one minute per exercise with no rest between exercises or between circuits.  If you must rest/pause you can do so.

You’ll be alternating Workout B with Workout A on a Monday – Wednesday – Friday schedule.

LOWER BODY POSTERIOR CHAIN

In Workout B, we’ll be swapping in the lower body posterior chain series to start off the workout and hitting anterior chain later in the workout.

All of the exercises in this series are appropriate for beginners to advanced.  For the first exercise you’ll need a slick floor surface and only socks on your feet.

SLICK FLOOR BRIDGE CURL (ALL LEVELS)

slick floor bridge curl exercise

Notes: Use socks on a slick surface like a hardwood or tile floor. The key in this exercise is learning how to engage both your hamstrings and your glutes together at the same time.  You have to maintain the high bridge while you’re sliding your legs out and back into the hamstring curl, ensuring that your glutes are the primary driver of the movement.

LONG LEG MARCH (ALL LEVELS)

long leg march exercise

Notes: Once again, we’re trying to work the entire posterior chain. This exercise looks so easy, but it will light up your glutes and legs more than you might have thought!

HIGH HIP BUCK (ALL LEVELS)

high hip buck exercise

Notes: This exercise might look simple, but the lack of rest and cumulative fatigue are going to start making a serious impact!  Put your feet on any surface and allow the glutes to drive the movement.

UPPER BODY UPPER PUSH

In the upper push portion of Workout A, we went heavy on the front side of the shoulders, but in Workout B we’re going to go heavier on the chest.

We’re also going to be hitting the shoulders and triceps with some excellent bodyweight selections.

VARIABLE WALL PUSHUP (ADVANCED)

variable wall pushups

Notes: Because we’re in the decline position on this exercise, we’re working the upper portion of the chest.  As you fatigue, simply walk yourself down the wall to allow you to continue, knowing that the flat variation is going to be a little bit easier than the decline variation.

KNEE DECLINE TO FLAT PUSHUP (BEGINNER)

decline knee to flat pushups

Notes: If the wall version is too hard, you can simply put your knees up onto any surface (couch, bed, etc.) First perform the decline variation and when you can’t do anymore there, go down to the flat variation.

ALTERNATING BODYWEIGHT SIDE LATERAL RAISE (ADVANCED)

alternating bodyweight side lateral raise

Notes: We always think we have to move the limb in space to work a muscle, and that’s not true. In this exercise we’re moving the body around a fixed limb to get relative abduction of the arm. This means that we are training the shoulder by moving the body away from the arm.

KNEE BODYWEIGHT SIDE LATERAL RAISE (BEGINNER)

alternating bodyweight side lateral raise from knees

Notes: Beginners can make this exercise easier by doing it from the knees.

BODYWEIGHT TRICEPS EXTENSION (ALL LEVELS)

bodyweight triceps extensions

Notes: This exercise will put the long head of the triceps on stretch. You can choose any surface that’s approximately the height you see in the image above.  Allow yourself to dip down and dive your head down underneath so you can get more extension of the arms back up over head.

LOWER BODY ANTERIOR CHAIN

The lower body anterior chain exercises in Workout A were largely squat biased, but in Workout B we’re going to hit the quads in more lunge biased exercises.

We’ll be alternating legs in each of these exercises, which means we’re getting some single leg training done. Single leg training is an important part of any training plan because it helps avoid muscle imbalance.

ALTERNATING CROSSOVER STEP UP (ALL LEVELS)

alternating crossover step ups

Notes: Try to keep your torso upright as much as possible.  The slight crossover of the leg behind you allows you to reload the quad more in the bottom position so you can drive up a bit more forcefully.

ALTERNATING REVERSE LUNGE (ALL LEVELS)

alternating reverse lunges

Notes: This exercise is easier on the knees because we don’t get the interior stress that we get when we lunge forward.  Even if you have knee problems, you’ll find that this exercise will work for you regardless of what level you’re performing it at.

SPLIT SQUAT JUMP (ALL LEVELS)

split squat jump

Notes: This explosive exercise tends to be especially difficult at this point in the workout.  See if you can gun it out for the entire minute if possible!

UPPER BODY UPPER PULL

Whereas in Workout A we started off the upper body pull circuit with a Pullup, for Workout B we’ll be kicking it off with a Chinup.

We’ll be hitting biceps and back with bodyweight and the same easy broomstick and chairs setup as we used in Workout A.

CHINUP (ADVANCED)

chin-up-exercise

Notes: The Chinup will help us focus more heavily on the biceps while still ensuring we’re getting all of the main benefits of one of the best exercises we can do for pull. 

SEATED CHINUP (BEGINNER)

seated chin up exercise

Notes: If you can’t do a regular pushup, you can do the seated version using the same broomstick and chairs setup we used for the Seated Pullup in Workout A.

INVERTED ROW (ALL LEVELS)

inverted row exercise

Notes: This exercise helps us get more of a horizontal pull as opposed to a vertical one. At this point in the workout, this will feel more challenging than it might if you try it on its own.

BACK WIDOW (ALL LEVELS)

back widow exercise

Notes: Every single muscle in the upper back and rear delt are engaged in this simple looking exercise. 

CORE CIRCUIT

Just as we did in Workout A, we’re going to be starting out with lower ab focus, moving on to a mid-range exercise and finishing off with an upper ab move that also includes some obliques.

It’s all part of that Six Pack Progression I prescribe for abs, which is the most effective order in which to work the core muscles!

AB HALO (ALL LEVELS)

ab halos exercise

Notes: Lift the pelvis off the ground, engage the lower abs and try to create a half circle for a little bit of rotation.  Repeat for the entire minute.

V-UP TUCK (ALL LEVELS)

v up tuck exercise

Notes: Here we’re trying to engage both upper and lower abs by moving both the upper and lower torso together.

SIT UP ELBOW THRUST (ALL LEVELS)

sit up elbow thrust

Notes: This is primarily a top down driven exercise with a little bit of extra oblique work.

CORRECTIVE

The final exercise in Workout B is of course a corrective, and it’s one of my favorites.

It incorporates low back and glutes which are two commonly weak muscle groups that prefer to work together.

REVERSE HYPEREXTENSION (ALL LEVELS)

reverse hyperextension exercise

Notes: Lay face down over any stable surface and drive the lifting of the leg by first contracting the glutes and then allowing the low back to take over from there.

Here are the complete workout flows for Advanced and Beginner for Bodyweight Home Workout B. Try to do 2-3 entire rounds of the routine. Two rounds should take about 35 minutes and three rounds will take just over 50 minutes.

As you can see, it’s entirely possible to get a complete total body workout even if you have no workout equipment at all.  If you’re stuck without access to the gym for a month at a time, this complete routine will help make sure you don’t have to leave the gains behind!

athleanx
THE HIGHLIGHT REEL:
PERFECT HOME WORKOUT

  1. It is totally possible to get a complete total body workout at home with no equipment. Since some people might not have access to a gym, I’ve created not just one home workout, but a complete month long bodyweight routine you can do at home.
  2. This one-month routine is comprised of two workouts, each of which have options for beginners and advanced.
  3. Each of the workouts will focus on 6 major functions: Lower Body Anterior Chain, Upper Body Upper Push, Lower Body Posterior Chain, Upper Body Pull, Abdominal Circuit, and a Corrective Exercise.
  4. You’ll alternate through these workouts on a Monday – Wednesday – Friday schedule, making sure to challenge yourself with the more difficult variations as you get stronger.

If you’re looking for a complete bodyweight-only program with no equipment at all that will help you pack on ripped muscle from the comfort of home, check out our ATHLEAN XERO program!

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