The PERFECT Home Workout (Sets and Reps Included)

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Название	:	The PERFECT Home Workout (Sets and Reps Included)
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Chef Kevin is great!
Comment from : No Imxge

This is a brutal workout, I thought was in good shape yet I couldn't finish it the first time I tried, gonna keep trying though, thanks to Jeff for this workout, God bless!!
Comment from : Iremide Ositade

I need help 😅 I don’t understand the repetitions For instance, how many reps to do of alt single leg box squat before switching to bottomed out squats?
Comment from : Manuel Gambardella

can I just use resistance bands ? cause we don't have any bars in our home
Comment from : Dayle Janzen Dayao

This workout kept me going during the darkest days of lockdowns I could probably recite this workout from memory lol
Comment from : The Silent Hero

Beginner B br br1 Posterior Lower (Hinge) br11 10:47 - Slick Floor Bridge Curls br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Push br21 12:24 - Knee Decline to Flat Pushups br22 12:57 - Knee BW Side Laterals br23 13:08 - BW Triceps Extensions br br3 Anterior Lower (Lunge) br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jumps br br4 Upper Pull br41 14:26 - Seated Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widows br br5 Abs br51 15:08 - Ab Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit-Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers
Comment from : Kuchau WE

Workout A br4:02 - 1A Alt Single Leg Box Squats br4:20 - 1B 1 1/2 Bottomed Out Squats br4:43 - 1C Jump Squats br5:16 - 2A Handstand Pushups/Power Pushaway br5:35 - 2B Rotational Pushups br6:01 - 2C Cobra Pushups br6:23 - 3A Alt Single Leg Heel Touch [Kickstand] Squats br6:52 - 3B Alt Sprinter Lunges br7:08 - 3C Plyo Sprinter Lunges br7:31 - 4A Pullups br7:57 - 4B Human Pullovers/Sliding Pulldowns br8:48 - 4C Inverted Chin Curls br9:07 - 5A Reverse Corkscrews br9:19 - 5B Black Widow Knee Slides br9:36 - 5C Levitation Crunches br9:51 - 6 Angels and Devils br br br brWorkout B br10:45 - 1A Slick Floor Bridge Curls br11:15 - 1B Long Leg Marches br11:38 - 1C High Hip Bucks br11:57 - 2A Variable Wall Pushups/Decline Knee Flat Pushups br12:34 - 2B Alt BW Side Lateral Raises br13:08 - 2C BW Triceps Extensions br13:27 - 3A Alt Crossover Step Ups br13:46 - 3B Alt Reverse Lunges br14:03 - 3C Split Squat Jumps br14:15 - 4A Chinups br14:34 - 4B Inverted Rows br14:52 - 4C Back Widows br15:08 - 5A Ab Halos br15:23 - 5B V-up Tucks br15:32 - 5C Sit-up Elbow Thrusts br15:43 - 6 Reverse Hypersbrbr(9/3/2023),brExercise starting!
Comment from : DaNax

🎯 Key Takeaways for quick navigation:brbr00:19 🏡 Due to the pandemic, many are restricted to home workouts This video provides a comprehensive home workout plan without the need for equipmentbr01:03 🏋️‍♀️ The workout consists of two parts, Workout A and Workout B, to be performed on alternate days, three times a week (Monday, Wednesday, and Friday)br01:45 🧘 The workout covers six major functional areas: anterior chain lower body, upper body push, posterior chain, upper body pull, ab circuit, and corrective exercisesbr02:53 ⏳ There's zero rest during the workout, and each exercise is performed for a minute, ideally without rest pausesbr03:23 🔄 Alternating workouts and minimal rest allow for continuous training and progressive overload, even with bodyweight exercisesbr10:38 🕒 Completing the entire workout two or three times will take less than an hour and is suitable for a home workout routinebrbrMade with HARPA AI
Comment from : Quantum with Quinn

Is switching between A and B important or can I just so As
Comment from : The_Legend

Very true about being able to continue from the last exercice
Comment from : CSLTK

😮😮😮😮😮😮😮😮😮😮😮😮😮😮
Comment from : Ronnie Mancebo

Beginner A br br1 Anterior Lower (Squat) br11 4:10 - Alt Single Leg Box Squats (High Box) br12 4:20 - 1 1/2 Bottomed Out Squats br13 4:46 - Jump Squats br br2 Upper Push br21 5:24 - Power Pushaways br22 5:52 - Knee Rotational Pushups br23 6:11 - Knee Cobra Pushups br br3 Posterior Lower (Hinge) br31 6:43 - Alt Heel Touch Squats (Kickstand) br32 6:54 - Alt Sprinter Lunges br33 7:19 - Plyo Sprinter Lunges br br4 Upper Pull br41 7:41 - Seated Pullups br42 8:33 - Bodyweight Sliding Pulldowns br43 8:50 - Inverted Chin Curls br br5 Abs br51 9:10 - Reverse Corkscrews br52 9:19 - Black Widow Knee Slides br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brBeginner B br br1 Posterior Lower (Hinge) br11 10:47 - Slick Floor Bridge Curls br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Push br21 12:24 - Knee Decline to Flat Pushups br22 12:57 - Knee BW Side Laterals br23 13:08 - BW Triceps Extensions br br3 Anterior Lower (Lunge) br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jumps br br4 Upper Pull br41 14:26 - Seated Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widows br br5 Abs br51 15:08 - Ab Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit-Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers
Comment from : Kuchau WE

Went out like he was going to continue working out
Comment from : Sethu

Jesus loves all of you! Turn to him before it’s too late! He died for you so you may have eternal life in Heaven through him! (John 3:16) He wants a relationship with you! (Revelation 3:20) So turn to him before it’s too late! We are only saved by his death! (Ephesians 2:8-9)
Comment from : Skither

Does this help to gain weight and muscles?
Comment from : Indrani Basu

I'm struggling to do more than 1 round of the beginner workout I've been doing it for 3 weeks now and i still cant see myself doing a entire other round Am I just pushing myself to hard on the first round that i tire myself out?
Comment from : sonofmoris morrison

does the work out A posterior target calves? cuz i feel it doesnt
Comment from : Hypercomplex

fucking G God bless you
Comment from : Mohamed Sakka

how many reps should you do?
Comment from : Dragan Jonceski

Started this 2 days ago and could only do 1 round of workout A and I'm really sore I'm about to do the workout B later today This workout plan is amazing!
Comment from : The Real Australian

I'm so weak lol
Comment from : Никола Миклић

Effective workout i am glad to watch your video
Comment from : Zubi Doll

1 Posterior Lower br11 4:02 - Alterior Leg Box Squats br12 4:20 - 1 1/2 Bottom Out Squats br13 4:46 - Jump Squats br br2 Upper Lower br21 5:17 - Handstand Pushups br22 5:36 - Rotational Pushups br23 6:03 - Cobra Pushups br br3 Anterior Lower br31 6:25 - Alt Single Leg Heel Touch Squats br32 6:54 - Alt Sprinter Lunges br33 7:07 - Pylo Sprinter Lunge br br4 Upper Pull br41 7:29 - Pullup br42 7:58 - Human Pullover br43 8:50 - Inverted Chin Pulls br br5 Abs br51 9:10 - Reverse Corkscrew br52 9:19 - Black Widow Knee Slides br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brAdvanced B br br1 Posterior Lower br11 10:47 - Slick Floor Bridge br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Lower br21 11:58 - Variable Wall Pushup br22 12:35 - BW Side Lateral Raises br23 13:08 - BW Triceps Extensions br br3 Anterior Lower br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jump br br4 Upper Pull br41 14:17 - Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widow br br5 Abs br51 15:08 - Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers
Comment from : practice

That was brutal! Really no break between the rounds? A 55 min hiit? Insane!
Comment from : Tatanen III

Кавальеша чёрт
Comment from : Aндрей

Started doing this 3 days with a 24 hour fast once a week, along with a calorie deficit My god it kicks my ass with 1min rest between rounds but Im up to 3 rounds now and feeling good, 50minutes total A lot of exercises so decided to do workout A for continuity and learn the movements Anyway about 6 weeks in and 8kg down
Comment from : Chris

Just saw the video and I went along as you described the exercises Don't have the shape to do all of them I tried even if it was for a couple reps My body is still sweating 🤣🤣🤣 I only hope I can motivate myself to do that at least 3 times a week 😢
Comment from : Eleni Kouvelou Photography

Might be a silly question, but does this work for females as well? Looking for a at home, split day work out routine to build muscle and tone up my body!
Comment from : BIEANCA DAMIAN

Wow this home workout program is a killer if you pull this off weekly youre definitely gonna get ripped off the sloppy body of yours👍💪
Comment from : Alec Guevara

Thank you for making working out as inclusive as possible!
Comment from : Ramsey Ahmed

Perfect video original 👍👏👏👏
Comment from : evangelo rodrigues

this video is too good to be true is this level of iq from weight lifting
Comment from : tyler viking-stathem

Nice video bro just to say when you do dont be fast its really cardio training fot mr just be focus on muscles slowly moving around and all that snd good luck to all just less energy but consistency for all these until you feel you can do fast something remember
Comment from : 3IU0W, mxxpxyn

Motivation is what gets you started Habit is what keeps you going
Comment from : FitnyTech - Your Personal Fitness Buddy

What is perform as drop set?
Comment from : Arnold Christopher

FOR MEbrbrAdvanced A br br1 Posterior Lower br11 4:02 - Alterior Leg Box Squats br12 4:20 - 1 1/2 Bottom Out Squats br13 4:46 - Jump Squats br br2 Upper Lower br21 5:17 - Handstand Pushups(pike)🔥 br22 5:36 - Rotational Pushups br23 6:03 - Cobra Pushups br br3 Anterior Lower br31 6:25 - Alt Single Leg Heel Touch Squats br32 6:54 - Alt Sprinter Lunges br33 7:07 - Pylo Sprinter Lunge br br4 Upper Pull br41 7:29 - Pullup(lat pullover)🔥 br42 8:33 - Bodyweight Sliding Pulldowns br43 8:50 - Inverted Chin Pulls(bicep curls)🔥 br br5 Abs br51 9:10 - Reverse Corkscrew br52 9:19 - Black Widow Knee Slide br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brAdvanced B br br1 Posterior Lower br11 10:47 - Slick Floor Bridge br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Lower br21 11:58 - Variable Wall Pushup br22 12:35 - BW Side Lateral Raises br23 13:08 - BW Triceps Extensions br br3 Anterior Lower br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jump br br4 Upper Pull br41 14:17 - Chinups(bicep curls)🔥 br42 14:36 - Inverted Rows(bendover rows)🔥 br43 14:51 - Back Widow br br5 Abs br51 15:08 - Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers
Comment from : Yash Tomar

Beginner and never worked out a day in my life before Is it okay if I only manage to do 1 set only? Just while I try to keep consistent with working out I'm hoping to be able to complete 2 sets within 3-4 weeks
Comment from : Hamzi Shukor

Is anyone still doing this in 2023? Two sets was enough for me, thanks Jeff 😅
Comment from : James Liggatt

trying to figure out how he placed that broomstick over those 2 chairs for the seated pull ups without the stick slipping i wanna try it but it doesnt look secure
Comment from : crimson

Guys is 1 minute for move or 1 minute for 3 of them?
Comment from : Kuter Altundağ

I've been doing this since 2020 and I've never gone beyond 1 round of everything
Comment from : Anamitra Dey

anyone Can we do this before gym workout
Comment from : ssssssss

5:34 When you're working out in your room and are afraid that someone would see 😂
Comment from : Vaibhav Tripathi

this workout is kick my fucking ass rn, think I'll stick to my regular workout for now
Comment from : BRAZ ZER

Beginner A br br1 Anterior Lower (Squat) br11 4:10 - Alt Single Leg Box Squats (High Box) br12 4:20 - 1 1/2 Bottomed Out Squats br13 4:46 - Jump Squats br br2 Upper Push br21 5:24 - Power Pushaways br22 5:52 - Knee Rotational Pushups br23 6:11 - Knee Cobra Pushups br br3 Posterior Lower (Hinge) br31 6:43 - Alt Heel Touch Squats (Kickstand) br32 6:54 - Alt Sprinter Lunges br33 7:19 - Plyo Sprinter Lunges br br4 Upper Pull br41 7:41 - Seated Pullups br42 8:33 - Bodyweight Sliding Pulldowns br43 8:50 - Inverted Chin Curls br br5 Abs br51 9:10 - Reverse Corkscrews br52 9:19 - Black Widow Knee Slides br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brBeginner B br br1 Posterior Lower (Hinge) br11 10:47 - Slick Floor Bridge Curls br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Push br21 12:24 - Knee Decline to Flat Pushups br22 12:57 - Knee BW Side Laterals br23 13:08 - BW Triceps Extensions br br3 Anterior Lower (Lunge) br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jumps br br4 Upper Pull br41 14:26 - Seated Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widows br br5 Abs br51 15:08 - Ab Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit-Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers br brAdvanced A br br1 Posterior Lower br11 4:02 - Alterior Leg Box Squats br12 4:20 - 1 1/2 Bottom Out Squats br13 4:46 - Jump Squats br br2 Upper Lower br21 5:17 - Handstand Pushups br22 5:36 - Rotational Pushups br23 6:03 - Cobra Pushups br br3 Anterior Lower br31 6:25 - Alt Single Leg Heel Touch Squats br32 6:54 - Alt Sprinter Lunges br33 7:07 - Pylo Sprinter Lunge br br4 Upper Pull br41 7:29 - Pullup br42 7:58 - Human Pullover br43 8:50 - Inverted Chin Pulls br br5 Abs br51 9:10 - Reverse Corkscrew br52 9:19 - Black Widow Knee Slides br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brAdvanced B br br1 Posterior Lower br11 10:47 - Slick Floor Bridge br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Lower br21 11:58 - Variable Wall Pushup br22 12:35 - BW Side Lateral Raises br23 13:08 - BW Triceps Extensions br br3 Anterior Lower br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jump br br4 Upper Pull br41 14:17 - Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widow br br5 Abs br51 15:08 - Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers
Comment from : keko

what do i do if i can not do half of theese things on beginner?
Comment from : Shoter

Do you need to perform 2-3 rounds of the whole workout or just the combo?? Plz reply
Comment from : Daanish Mustafa

This workout routine for beginners is basically impossible to complete 100 if you're really a BEGINNER I started with workout B on Wednesday and could only do about half and not for a whole minute each And no breaks makes it worse Some exercises were too technical and requires you to have a decent amount of muscles built beforehand
Comment from : Anoxzino

Abr1 Posterior Lowerbr11 4:02 - Alterior Leg Box Squatsbr12 4:20 - 1 1/2 Bottom Out Squatsbr13 4:46 - Jump Squatsbrbr2 Upper Lowerbr21 5:17 - Handstand Pushups 21 5:24 - Power Pushawaysbr22 5:36 - Rotational Pushupsbr23 6:03 - Cobra Pushupsbrbr3 Anterior Lowerbr31 6:25 - Alt Single Leg Heel Touch Squatsbr32 6:54 - Alt Sprinter Lungesbr33 7:07 - Pylo Sprinter Lungebrbr4 Upper Pullbr41 14:26 - Seated Chinupsbr42 14:36 - Inverted Rowsbr43 14:51 - Back Widowsbrbr5 Absbr51 9:10 - Reverse Corkscrewbr52 9:19 - Black Widow Knee Slidesbr53 9:35 - Levitation Crunchesbrbr6 Correctivebr61 9:53 - Angels and DevilsbrbrBbr1 Posterior Lowerbr11 10:47 - Slick Floor Bridgebr12 11:15 - Long Leg Marchesbr13 11:38 - High Hip Bucksbrbr2 Upper Lowerbr21 11:58 - Variable Wall Pushupbr22 12:35 - BW Side Lateral Raisesbr23 13:08 - BW Triceps Extensionsbrbr3 Anterior Lowerbr31 13:30 - Alt Crossover Step Upsbr32 13:48 - Alt Reverse Lungesbr33 14:01 - Split Squat Jumpbrbr43 14:51 - Back Widowbrbr5 Absbr51 15:08 - Halosbr52 15:25 - V-Up Tucksbr53 15:33 - Sit Up Elbow Thrustsbrbr6 Correctivebr61 15:41 - Reverse Hypers
Comment from : DOZ

While doing the squats I'm getting a creaking sound in my knees Any idea how to fix it??
Comment from : LGT

I just a have a question, how long would you do each of these exercises for or is it just up to you?
Comment from : Edgar Rivas

I remember doing this workout in my apartment during COVID It was really difficult and a lifesaver! I subscribed to AthleanX after that Thanks for the tips over the years man!
Comment from : Filip Mazic

3 Posterior Lower (Hinge)br31 6:43 - Alt Heel Touch Squats (Kickstand)br32 6:54 - Alt Sprinter Lungesbr33 7:19 - Plyo Sprinter Lungesbrbr4 Upper Pullbr41 7:41 - Seated Pullupsbr42 8:33 - Bodyweight Sliding Pulldownsbr43 8:50 - Inverted Chin Curlsbrbr5 Absbr51 9:10 - Reverse Corkscrewsbr52 9:19 - Black Widow Knee Slidesbr53 9:35 - Levitation Crunchesbrbr6 Correctivebr61 9:53 - Angels and DevilsbrbrBeginner Bbrbr1 Posterior Lower (Hinge)br11 10:47 - Slick Floor Bridge Curlsbr12 11:15 - Long Leg Marchesbr13 11:38 - High Hip Bucksbrbr2 Upper Pushbr21 12:24 - Knee Decline to Flat Pushupsbr22 12:57 - Knee BW Side Lateralsbr23 13:08 - BW Triceps Extensionsbrbr3 Anterior Lower (Lunge)br31 13:30 - Alt Crossover Step Upsbr32 13:48 - Alt Reverse Lungesbr33 14:01 - Split Squat Jumpsbrbr4 Upper Pullbr41 14:26 - Seated Chinupsbr42 14:36 - Inverted Rowsbr43 14:51 - Back Widowsbrbr5 Absbr51 15:08 - Ab Halosbr52 15:25 - V-Up Tucksbr53 15:33 - Sit-Up Elbow Thrustsbrbr6 Correctivebr61 15:41 - Reverse HypersbrbrAdvanced Abrbr1 Posterior Lowerbr11 4:02 - Alterior Leg Box Squatsbr12 4:20 - 1 1/2 Bottom Out Squatsbr13 4:46 - Jump Squatsbrbr2 Upper Lowerbr21 5:17 - Handstand Pushupsbr22 5:36 - Rotational Pushupsbr23 6:03 - Cobra Pushupsbrbr3 Anterior Lowerbr31 6:25 - Alt Single Leg Heel Touch Squatsbr32 6:54 - Alt Sprinter Lungesbr33 7:07 - Pylo Sprinter Lungebrbr4 Upper Pullbr41 7:29 - Pullupbr42 7:58 - Human Pulloverbr43 8:50 - Inverted Chin Pullsbrbr5 Absbr51 9:10 - Reverse Corkscrewbr52 9:19 - Black Widow Knee Slidesbr53 9:35 - Levitation Crunchesbrbr6 Correctivebr61 9:53 - Angels and DevilsbrbrAdvanced Bbrbr1 Posterior Lowerbr11 10:47 - Slick Floor Bridgebr12 11:15 - Long Leg Marchesbr13 11:38 - High Hip Bucksbrbr2 Upper Lowerbr21 11:58 - Variable Wall Pushupbr22 12:35 - BW Side Lateral Raisesbr23 13:08 - BW Triceps Extensionsbrbr3 Anterior Lowerbr31 13:30 - Alt Crossover Step Upsbr32 13:48 - Alt Reverse Lungesbr33 14:01 - Split Squat Jumpbrbr4 Upper Pullbr41 14:17 - Chinupsbr42 14:36 - Inverted Rowsbr43 14:51 - Back Widowbrbr5 Absbr51 15:08 - Halosbr52 15:25 - V-Up Tucksbr53 15:33 - Sit Up Elbow Thrustsbrbr6 Correctivebr61 15:41 - Reverse Hypersbrbr***Advise for beginners from Personal Experience: br Warm up first,do the exercises carefully and do less reps for first month to give your body enough room to get used to the exercisesOtherwise you might get hurt
Comment from : Gourang g

Writing it for myself to get quick access br brBeginner A br br1 Anterior Lower (Squat) br11 4:10 - Alt Single Leg Box Squats (High Box) br12 4:20 - 1 1/2 Bottomed Out Squats br13 4:46 - Jump Squats br br2 Upper Push br21 5:24 - Power Pushaways br22 5:52 - Knee Rotational Pushups br23 6:11 - Knee Cobra Pushups br br3 Posterior Lower (Hinge) br31 6:43 - Alt Heel Touch Squats (Kickstand) br32 6:54 - Alt Sprinter Lunges br33 7:19 - Plyo Sprinter Lunges br br4 Upper Pull br41 7:41 - Seated Pullups br42 8:33 - Bodyweight Sliding Pulldowns br43 8:50 - Inverted Chin Curls br br5 Abs br51 9:10 - Reverse Corkscrews br52 9:19 - Black Widow Knee Slides br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brBeginner B br br1 Posterior Lower (Hinge) br11 10:47 - Slick Floor Bridge Curls br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Push br21 12:24 - Knee Decline to Flat Pushups br22 12:57 - Knee BW Side Laterals br23 13:08 - BW Triceps Extensions br br3 Anterior Lower (Lunge) br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jumps br br4 Upper Pull br41 14:26 - Seated Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widows br br5 Abs br51 15:08 - Ab Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit-Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers br brAdvanced A br br1 Posterior Lower br11 4:02 - Alterior Leg Box Squats br12 4:20 - 1 1/2 Bottom Out Squats br13 4:46 - Jump Squats br br2 Upper Lower br21 5:17 - Handstand Pushups br22 5:36 - Rotational Pushups br23 6:03 - Cobra Pushups br br3 Anterior Lower br31 6:25 - Alt Single Leg Heel Touch Squats br32 6:54 - Alt Sprinter Lunges br33 7:07 - Pylo Sprinter Lunge br br4 Upper Pull br41 7:29 - Pullup br42 7:58 - Human Pullover br43 8:50 - Inverted Chin Pulls br br5 Abs br51 9:10 - Reverse Corkscrew br52 9:19 - Black Widow Knee Slides br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brAdvanced B br br1 Posterior Lower br11 10:47 - Slick Floor Bridge br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Lower br21 11:58 - Variable Wall Pushup br22 12:35 - BW Side Lateral Raises br23 13:08 - BW Triceps Extensions br br3 Anterior Lower br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jump br br4 Upper Pull br41 14:17 - Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widow br br5 Abs br51 15:08 - Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers br br***Advise for beginners from Personal Experience: br Warm up first,do the exercises carefully and do less reps for first month to give your body enough room to get used to the exercisesOtherwise you might get hurt br '
Comment from : Gourang Parekh

Workout A br4:02 - 1A Alt Single Leg Box Squats br4:20 - 1B 1 1/2 Bottomed Out Squats br4:43 - 1C Jump Squats br5:16 - 2A Handstand Pushups/Power Pushaway br5:35 - 2B Rotational Pushups br6:01 - 2C Cobra Pushups br6:23 - 3A Alt Single Leg Heel Touch [Kickstand] Squats br6:52 - 3B Alt Sprinter Lunges br7:08 - 3C Plyo Sprinter Lunges br7:31 - 4A Pullups br7:57 - 4B Human Pullovers/Sliding Pulldowns br8:48 - 4C Inverted Chin Curls br9:07 - 5A Reverse Corkscrews br9:19 - 5B Black Widow Knee Slides br9:36 - 5C Levitation Crunches br9:51 - 6 Angels and Devils br brWorkout B br10:45 - 1A Slick Floor Bridge Curls br11:15 - 1B Long Leg Marches br11:38 - 1C High Hip Bucks br11:57 - 2A Variable Wall Pushups/Decline Knee Flat Pushups br12:34 - 2B Alt BW Side Lateral Raises br13:08 - 2C BW Triceps Extensions br13:27 - 3A Alt Crossover Step Ups br13:46 - 3B Alt Reverse Lunges br14:03 - 3C Split Squat Jumps br14:15 - 4A Chinups br14:34 - 4B Inverted Rows br14:52 - 4C Back Widows br15:08 - 5A Ab Halos br15:23 - 5B V-up Tucks br15:32 - 5C Sit-up Elbow Thrusts br15:43 - 6 Reverse Hypers
Comment from : Tony Wong

I did not follow instructions! Totally misunderstood that the exercises was supposed to be for 1 min each I was just going until failure, lol After the first leg squat combo, I was absolutely spent Did 1 and a half rounds like this until I just came back and realized from the comments, I fudged up 🤣
Comment from : James T Kirk Cameron

Remember this boi: (For my reference)brbrWorkout A br4:02 - 1A Alt Single Leg Box Squats br4:20 - 1B 1 1/2 Bottomed Out Squats br4:43 - 1C Jump Squats br5:16 - 2A Handstand Pushups/Power Pushaway br5:35 - 2B Rotational Pushups br6:01 - 2C Cobra Pushups br6:23 - 3A Alt Single Leg Heel Touch [Kickstand] Squats br6:52 - 3B Alt Sprinter Lunges br7:08 - 3C Plyo Sprinter Lunges br7:31 - 4A Pullups br7:57 - 4B Human Pullovers/Sliding Pulldowns br8:48 - 4C Inverted Chin Curls br9:07 - 5A Reverse Corkscrews br9:19 - 5B Black Widow Knee Slides br9:36 - 5C Levitation Crunches br9:51 - 6 Angels and Devils br brWorkout B br10:45 - 1A Slick Floor Bridge Curls br11:15 - 1B Long Leg Marches br11:38 - 1C High Hip Bucks br11:57 - 2A Variable Wall Pushups/Decline Knee Flat Pushups br12:34 - 2B Alt BW Side Lateral Raises br13:08 - 2C BW Triceps Extensions br13:27 - 3A Alt Crossover Step Ups br13:46 - 3B Alt Reverse Lunges br14:03 - 3C Split Squat Jumps br14:15 - 4A Chinups br14:34 - 4B Inverted Rows br14:52 - 4C Back Widows br15:08 - 5A Ab Halos br15:23 - 5B V-up Tucks br15:32 - 5C Sit-up Elbow Thrusts br15:43 - 6 Reverse Hypers
Comment from : IAmLouis

This is the most helpful and motivating exercises videos ive ever seen in my life thanks for thisbr wwwyoutubecom/@fakhrulfitness
Comment from : Fakhrul Fitness

What causes cramping in the hamstrings when doing the glute bridge slides on the slick floor in your socks?
Comment from : MindWideOpen

Thanks for the great vid! I just wanted to know if I should be doing cardio at all? Like on the rest days or something?
Comment from : Darren Joosten

do u have a follow along for this exercise
Comment from : Abdul Majeed Benu

Can this be used in lieu of going to gym as opposed to being a temporary workout to cover for a short time?
Comment from : J Mak

why i cant do lunges
Comment from : Rudra444

Workout A br4:02 - 1A Alt Single Leg Box Squats br4:20 - 1B 1 1/2 Bottomed Out Squats br4:43 - 1C Jump Squats br5:16 - 2A Handstand Pushupsbr5:21 - 2A Power Pushaway (Beginner) br5:35 - 2B Rotational Pushupsbr5:50 - 2B Rotational Pushups (Beginner) br6:01 - 2C Cobra Pushupsbr6:08 - 2C Cobra Pushups from knees (Beginner)br6:23 - 3A Alt Single Leg Heel Touch [Kickstand] Squatsbr6:52 - 3B Alt Sprinter Lunges br7:08 - 3C Plyo Sprinter Lunges br7:31 - 4A Pullupsbr7:39 - 4A Seated Pullups (Beginner) br7:57 - 4B Human Pulloversbr8:31 - 4B Sliding Pulldowns (Beginner) br8:48 - 4C Inverted Chin Curls br9:07 - 5A Reverse Corkscrews br9:19 - 5B Black Widow Knee Slides br9:36 - 5C Levitation Crunches br9:51 - 6 Angels and Devils br brWorkout B br10:45 - 1A Slick Floor Bridge Curls br11:15 - 1B Long Leg Marches br11:38 - 1C High Hip Bucks br11:57 - 2A Variable Wall Pushupsbr12:22 - 2A Decline Knee Flat Pushups (Beginner) br12:34 - 2B Alt BW Side Lateral Raises br13:08 - 2C BW Triceps Extensions br13:27 - 3A Alt Crossover Step Ups br13:46 - 3B Alt Reverse Lunges br14:03 - 3C Split Squat Jumps br14:15 - 4A Chinupsbr14:25 - 4A Seated Chinups (Beginner) br14:34 - 4B Inverted Rows br14:52 - 4C Back Widows br15:08 - 5A Ab Halos br15:23 - 5B V-up Tucks br15:32 - 5C Sit-up Elbow Thrusts br15:43 - 6 Reverse Hypersbrbr(Copied this from someone who copied another person but added the beginner time stamps for personal use)
Comment from : - Zer01 -

I've been following this guy's channel for the last couple years and he is without a doubt the true GOAT His attention to detail and mixing in science of movement with the workouts and explaining WHY it's important is just incredible Literally just look at Jessie's transformation That's all the proof you need, absolute beast
Comment from : SirSir-TheSird

How many repetitions each exercise?
Comment from : Jose Rivera

I'm 14, I'm skinny fat and about 56 kg, and 5'1, and I've never actually done a program, just working out on my own, I decided to follow this one since I can't go to a gym and let me tell you it's pretty exhausting I'm writing this comment for my first time trying this program thing It took me an hour and a half to do it twice I'm literally struggling to write this comment I wish the best for everyone who tries this program and continue Remember to do warmups, don't give up and stay patient
Comment from : beef

I don't have pull-up bar and I broke my broom trying to do the sitting version any tips or sub?
Comment from : Orr Gov

The perfect man Carved out of Spam!brApply der elektricity!
Comment from : jaye see

Im 11 years old and I’m just a beginner and i started to workout because im pretty thin and this video help me a lot! Thank you :)brbr(I didn’t know how I’m one of the strongest people in my class even I’m one of the thinnest but I realize its that i have lot of protein so just want to say that protein is important for beginners in workouting
Comment from : Rylavinty

Di Maria tá diferente
Comment from : Jose Roberto

Dang, Jeff is so creative and can get it all in ! I wish I was able to tune in and work this for the 2 yrs instead of what I had to do My body paid the price I'm going to share this with everyone 💗
Comment from : Johnny_Cat_Fitz

Could you do it more times a week?
Comment from : KermitChillin

Writing it for myself to get quick access br brBeginner A br br1 Anterior Lower (Squat) br11 4:10 - Alt Single Leg Box Squats (High Box) br12 4:20 - 1 1/2 Bottomed Out Squats br13 4:46 - Jump Squats br br2 Upper Push br21 5:24 - Power Pushaways br22 5:52 - Knee Rotational Pushups br23 6:11 - Knee Cobra Pushups br br3 Posterior Lower (Hinge) br31 6:43 - Alt Heel Touch Squats (Kickstand) br32 6:54 - Alt Sprinter Lunges br33 7:19 - Plyo Sprinter Lunges br br4 Upper Pull br41 7:41 - Seated Pullups br42 8:33 - Bodyweight Sliding Pulldowns br43 8:50 - Inverted Chin Curls br br5 Abs br51 9:10 - Reverse Corkscrews br52 9:19 - Black Widow Knee Slides br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brBeginner B br br1 Posterior Lower (Hinge) br11 10:47 - Slick Floor Bridge Curls br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Push br21 12:24 - Knee Decline to Flat Pushups br22 12:57 - Knee BW Side Laterals br23 13:08 - BW Triceps Extensions br br3 Anterior Lower (Lunge) br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jumps br br4 Upper Pull br41 14:26 - Seated Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widows br br5 Abs br51 15:08 - Ab Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit-Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers
Comment from : John R Osborne

I can't do a single pushup properly Even if it's inclined, on knees or walls, my arms just give out How do I overcome this? I keep trying and trying and can't get it done properly
Comment from : Dabaruk Nemuhar

That kicked my ass
Comment from : DominicBD

Wow! This work out is just what I needed jeff I am only managing to make one round though at the moment But I, m loving it I, m aslo doing your 22 days arms workout as well and its working perfectly Thanks for all the stuff you put on you tube your a legend! Your you tube videos brighten up up rainy Manchester in England lol
Comment from : Mr Wolf

b*please notice*/bbrbri have a question, how many reps do we have to do for each exercises? He said 1 min per combo and perform 2-3 rounds i didn't understand what he meant by rounds and combos
Comment from : AGNEL

I can't believe I was able to get through this workout
Comment from : TD Roshan

Nice I'll give it a try
Comment from : Geadapott

Thanks
Comment from : thelostbattle kk

Do you have something that is catered to those with herniated discs L5-S1 and S2?
Comment from : Its TzuWei

Howdy, just found your channel a few days ago and love it!br have been working out and working on myself since around march Down 90lb, however i recently developed a hernia and have been told no more weights for a month or so that being said i do not want to fall out of the habbit of working out!brDo you believe this is something that i could do with the beginning stages of a hernia, and not make things worse?
Comment from : Voivodepk

I'm starting this programme today, commenting for accountability! I've just finished his glute activation programme while waiting for a hip injury to heal - physio said to work underactive glutes in this downtime when I was supposed to have been marathon training I hate strength training and this is part of the reason for the muscle imbalances that lead to the injury I already know I'll need to make modifications (no way can I do most of those push ups) and avoid some exercises due to the injury, but I hopeing that whatever I manage will get me on the right track to support my marathon training and establish good strength training habits once and for all Big thanks to Jeff for this programme
Comment from : KeriHylas

Workout AbrAlt single leg box squat 4:05br15 bottomed out squat 4:22brJump Squats 4:42brPower push away / beginner wall pushup 5:24brRotational push ups 5:34brCobra push ups 6:04brAlternate heel touch squat 6:23brAlternating sprinter lunges 6:52brPlyosprinter lunge 7:08brPullups 7:29brHuman Pullover 7:55brSliding pull down 8:34brInverted chin curl 8:47brReverse corkscrews 9:05brBlack widow knee slides 9:18brLevitation crunches 9:35brAngels and devils 9:52brbrWorkout BbrSlick floor bridge curls 10:43brLong leg marches 11:15brHigh hip buck 11:38brVariable wall pushup 11:59brBW Side Lateral raises 12:33brBW Tricep Extensions 13:08brAlt Crossover step ups 13:29brAlt reverse lunges 13:48brSplit squat jumps 14:02brChin up 14:15brInverted rows 14:33brBack Widows 14:50brAb Halos 15:07brV-Up Tucks 15:21brSit up elbow thrusts 15:29brReverse hypers 15:42
Comment from : CheekO

good workout
Comment from : Neil Beech

Perfect
Comment from : Parham

Beginner Abr br1 Anterior Lower (Squat) br11 4:10 - Alt Single Leg Box Squats (High Box) br12 4:20 - 1 1/2 Bottomed Out Squats br13 4:46 - Jump Squats br br2 Upper Push br21 5:24 - Power Pushaways br22 5:52 - Knee Rotational Pushups br23 6:11 - Knee Cobra Pushups br br3 Posterior Lower (Hinge) br31 6:43 - Alt Heel Touch Squats (Kickstand) br32 6:54 - Alt Sprinter Lunges br33 7:19 - Plyo Sprinter Lunges br br4 Upper Pull br41 7:41 - Seated Pullups br42 8:33 - Bodyweight Sliding Pulldowns br43 8:50 - Inverted Chin Curls br br5 Abs br51 9:10 - Reverse Corkscrews br52 9:19 - Black Widow Knee Slides br53 9:35 - Levitation Crunches br br6 Corrective br61 9:53 - Angels and Devils br brBeginner B br br1 Posterior Lower (Hinge) br11 10:47 - Slick Floor Bridge Curls br12 11:15 - Long Leg Marches br13 11:38 - High Hip Bucks br br2 Upper Push br21 12:24 - Knee Decline to Flat Pushups br22 12:57 - Knee BW Side Laterals br23 13:08 - BW Triceps Extensions br br3 Anterior Lower (Lunge) br31 13:30 - Alt Crossover Step Ups br32 13:48 - Alt Reverse Lunges br33 14:01 - Split Squat Jumps br br4 Upper Pull br41 14:26 - Seated Chinups br42 14:36 - Inverted Rows br43 14:51 - Back Widows br br5 Abs br51 15:08 - Ab Halos br52 15:25 - V-Up Tucks br53 15:33 - Sit-Up Elbow Thrusts br br6 Corrective br61 15:41 - Reverse Hypers
Comment from : 32arv

Workout A br4:02 - 1A Alt Single Leg Box Squats br4:20 - 1B 1 1/2 Bottomed Out Squats br4:43 - 1C Jump Squats br5:16 - 2A Handstand Pushups/Power Pushaway br5:35 - 2B Rotational Pushups br6:01 - 2C Cobra Pushups br6:23 - 3A Alt Single Leg Heel Touch [Kickstand] Squats br6:52 - 3B Alt Sprinter Lunges br7:08 - 3C Plyo Sprinter Lunges br7:31 - 4A Pullups br7:57 - 4B Human Pullovers/Sliding Pulldowns br8:48 - 4C Inverted Chin Curls br9:07 - 5A Reverse Corkscrews br9:19 - 5B Black Widow Knee Slides br9:36 - 5C Levitation Crunches br9:51 - 6 Angels and Devils br brWorkout B br10:45 - 1A Slick Floor Bridge Curls br11:15 - 1B Long Leg Marches br11:38 - 1C High Hip Bucks br11:57 - 2A Variable Wall Pushups/Decline Knee Flat Pushups br12:34 - 2B Alt BW Side Lateral Raises br13:08 - 2C BW Triceps Extensions br13:27 - 3A Alt Crossover Step Ups br13:46 - 3B Alt Reverse Lunges br14:03 - 3C Split Squat Jumps br14:15 - 4A Chinups br14:34 - 4B Inverted Rows br14:52 - 4C Back Widows br15:08 - 5A Ab Halos br15:23 - 5B V-up Tucks br15:32 - 5C Sit-up Elbow Thrusts br15:43 - 6 Reverse Hypers
Comment from : MangoesFly

I cant do 2 reps of the workouthow long did you guys need to train until you were able to make it through a second time?
Comment from : Kai R

i have never been this happy to watch an ad
Comment from : Yadhunand biju

I have been my go to workout since it was posted 2 Rounds and go for a run or do some cardio boxing drills Really working to that 3 Rounds mark without felling like I'm going to collapse 😂
Comment from : Wade Son

Thank you Jeff By doing just one cycle for about one month and a half (I was doing just one because I have hypertension, I recently began to do 2 cycles) I'm now able to perform one pull up and one chin up (at the begin I wasn't able to perform a single one) Also the other videos about proper form helped me a lot Again, thank you Jeff
Comment from : Ruben Guemez Puc

Jeff is di maria in another universe lifting weights instead of playing football
Comment from : Zakaria Belalamat

Bros someone please help me with the right diet plan I don't wanna know about the percentages per kilogram n stuff I just wanna know what to eat to get shredded I've seen all of Jeff's videos I couldn't figure out a right meal plan I've been having rice and very little protein like a slice of fish or two everyday I'm around 85kgs (187pounds)
Comment from : Desm0nd