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)
