shhh

https://youtu.be/vc1E5CfRfos
This perfect home workout consists of not one but two complete total body workouts. 3 Days per week, Workout A and Workout B This workout for home is going to allow you to hit your total body in under one hour.
A B A - B A B - etc..
With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.
Here is how to construct the perfect home total body workout A:
1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats
2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (long head contracted) OR Knee Cobra Pushups
3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (jump from higher position if more beginner)
4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls
5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Reverse Corkscrews
Black Widow Knee Slides
Levitation Crunches
6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Angels and Devils
COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

Here is how to construct the perfect home workout B:
HINGE / POSTERIOR x 3 ROUNDS
Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks
LUNGE / ANTERIOR x 3 ROUNDS
Alt. Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps
UPPER PUSH x 3 ROUNDS
Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Side Lateral Raises (from knees for beginners)
Tricep BW Extensions (long head stretch)
UPPER PULL x 3 ROUNDS
Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows
ABS x 2 ROUNDS
Ab Halos
V-Up Tucks
Sit-Up Elbow Thrusts
CORRECTIVE x 2 ROUNDS
Reverse Hypers
COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

https://www.youtube.com/watch?v=-60EvBSLulo

https://twitter.com/ranaaere/status/1242755215175995392?s=20

How does one work out at home?

I'm completely new to working out, and I planned to go to the gym, but I kinda picked a bad time to start getting my shit together.

push ups

Check out the pinned messages above, prison workouts one to start with for no weights / kit at home. I've a couple of body weight books, plus a load of old plates and a couple of bars. No bench so make do with kick pad and axle stands. How is your general health? Weight etc? Any underlying issues or injuries?

1) Thank you for helping my stupid ass. I suppose I should have checked the pinged messages first.
2) I had asthma when I was younger, I'm 16M 6'0ish and 155ibs last time I checked, Not horribly obese, but not fit or anything. I have this thing on my shoulder that my doctor couldn't identify, but I cant feel it, nor does it bother me.

Here's where I started 7 years ago:

https://www.marksdailyapple.com/primal-blueprint-workout-plan-basics/

Thank you again. I'll pay it forward

Set yourself time and goals, nothing should deviate you. Be insistent, this is not a chore, it is improving both your mental and physical wellbeing. With asthma (I was / am) watch your upper cardio limits when you need a lot of O2. I rarely use my inhaler but 30 years on I still keep one in date.

I'll keep that in mind. I live in a place with very high altitude, so I have little air comparatively. But I've learned to live with it. And now that I's been around 3 or 4 years seince its bothered me

One good thing for motivation is track what you do in a notepad. Start small, then a milestone feels like an achievement than going all out and making yourself ill and risking injury. Good luck!

I thank you for your help. Good luck to you too : )

np 😀

@itstooslim Pin this wise mans workout plan, its very nice

Reject Modernity, Return to Travition

@HaroldShand how can I sprint if Im fat af should I lose weight by walking first and then implement it?

@Mr. Verboten - you have access to stairs? Climb stairs for strength, steady descent for coordination. Lift weights. You should look at diet tbh. I started running and switched the ‘healthy’ snacks and meals but in truth I was still smashing carbs that I had no muscle to burn. Went paleo / Atkins (wtf you wanna call it) and lost 2lb a week steady over 5-6 months. Giving up sugar was harder than stopping smoking tbh.

If you can hill or trail walk is good too. Lower impact on knees and steady cardio load. @shazoooo says a lot of sense, useful cardio and lifting. Clearing veg beds and orchard is proper hard graft. Fucking brambles.

Thank you both, I started walking 4 miles in the morning and my neighborhood is built on hills so thats a plus

Eat less, eat specific things, increase avg air temp your in, masturbate more, multivitamins

Also, you can't escape genetics

Then focus on exercise

My dad and mom were skinny

Dad had a chad bacck

My mom and dad are fat, my brother and I are not.

I'm getting in the shower now, I'll take a pic of my build and document my intake

I don't work out, I don't exercise other than manual labors

I know see why you're Chad

https://ia601508.us.archive.org/18/items/sportsvorschrift/Sportsvorschrift%20fur%20das%20Heer%20-%20Translated.pdf

Bro

Is that

Recently released German to English translation of the Werhmacht fitness manual

Yep

FINALLY

Right?

FUCK YES