Home Pull-Up | Push-Up Workout (ALL LEVELS!)

A great home workout for your upper body can consist of just a pull-up and a push-up and deliver incredible results. In this video, I’m going to show you how to use these two popular bodyweight exercises in your home to build muscle and make gains despite not working out in the gym. From the individual challenge of completing the first part within one minute to the entire home workout that will take you just a little over a half hour, this one will be tough but worth it.
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We start by determining how many pullups you can perform within a single set to failure. The number of pushups you can do is not necessarily factored in, given that the pull-up is going to be the limiting exercise and if you can do a certain number of reps on that then you will be able to get that many on pushups too.
If you can perform more than 15 pullups in a single set to failure then you will be performing the hardest version of this workout. You will start by doing 20 reps each of pullups and pushups within a one minute time period. The best advice I can give you is not to try and do all the reps of pull-ups at once. Instead, break it into a two thirds one third split. Here I wound up doing 15 pullups then I dropped down to perform all 20 reps of pullups. I jumped up to the bar again to finish out my final 5 reps and even had 5 seconds or so to spare.
If you can do between 10 and 15 pullups in a single set to failure then you will be performing 15 pull-ups and 20 push-ups in the first minute. Those whose max is between 5 and 10 will have a choice to do either 10 pullups and 20 pushups in the first minute or 20 inverted rows and 20 pushups.
Finally, even if you can’t do more than 5 pullups in a single set you will have something to do as well. Here the goal would be to perform 15 inverted rows and 15 pushups, this time from your knees instead.
That being said, regardless which level you start at this pullup and pushup workout is just getting started. From here you want to rest 1 minute and then aim to complete the two exercises within a minute again, this time however knocking off two reps of each. So if you started with 20 and 20 then you will be attempting to get 18 and 18 of each within the third minute of the workout.
You continue to progress through the workout, working for a minute and dropping two reps of each off each time, and resting one minute between rounds.
After you get to 10 of each exercise you are half way done. You now have to start working your way back up to your top number again. Before you think that this is impossible, there is some relief coming your way. This time, your rest periods are 2 minutes in length and the time that you have to perform all of the reps increases from 1 minute to 2.
The goal is to be able to get back up to the original number of push-ups and pull-ups you started with in the first minute (20 and 20 in my case) and have them completed within that final 2 minute time period. This is definitely not easy but it is possible. Even if you can’t do this right now, remember you may start at a lower level and progress up as your strength in the two home exercises increases.
You can even start at a higher level and drop down to one of the easier levels if you must in order to complete the entire workout.
Give this home pullup and pushup workout a try and let me know how you do. Can you last the entire 33 minutes? Also, if you are looking for a complete home workout that uses absolutely no equipment at all, be sure to head to athleanx.com at the link below to check out our total bodyweight workout called ATHLEAN XERO. No bars, bands, benches or bull involved in this program. Just results.
If you want to see the perfect home workout video or other workouts you can do from home, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published.

[@athleanx]

*NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[@jpgonzalez8149]

ATHLEAN-X™ LETS GO

[@mantisa1428]

I love u

[@jpgonzalez8149]

Home leg workout to build muscle

[@user-fd3vn9op8b]

What happened with the giveaway

[@JDavis662]

ATHLEAN-X™ Hey Jeff and Jesse!!! I want to know what and how much Jesse eats in a day? Thanks

[@arezki95]

Me: dead in a coffin Suddenly hearing athlean x intro Jeff: being dead is not a reason to lose your gain here are 6 exercices even the dead can do.

[@Mrgethuge]

😂

[@skywarriorg2221]

Feat raymond

[@Kemilc]

🤣🤣🤣

[@whakabuti]

Is one a...dead lift? Ok. Sue me.

[@w..h6880]

Legend 😂

[@KingAnime101]

Newborn baby: Jeff: No excuses, I got you covered.

[@abhishekanshuwali3808]

Lmao

[@abhishekanshuwali3808]

🤣🤣

[@onetwothree257]

“Can’t pick your head up? Back widows.”

[@allanr143]

"If you can do a maximum of 10 pullups in one set, do 15 every set. No excuses"

[@paulfroelich1024]

Haha seriously I can do like 12 and I tried this workout, didn't get remotely close to finishing.

[@fabiodantas1796]

yea this workout makes 0 sense

[@Pierrot110194]

@@fabiodantas1796 Why not? You don't have to do these repititions in one go, as he demonstrated. You're supposed to finish them in the time given. Of course, you're going to have to have a little strategy, otherwise you're definitely fucked.

[@martinseal1987]

I went in with strategy there isn't one for this, I went for the 15 pull 20 push gave up after 3 sets

[@pruke8720]

@@martinseal1987 sounds like a you problem

[@wadoodm]

IMPORTANT (PEOPLE PLEASE UP VOTE SO HE SEES THIS): This for those with lumbar stenosis & facetal issues/ arthropathy. Jeff all your exercises for lower back pain involve hip hinging (which is a general requirement to) or arching (like superman). For those with facetal arthropathy & stenosis, it's almost impossible to do any of them. Please advise or make a video on how can one strengthen their lower back + do general exercises if stenosis & facetal issues are persistent. Regards & thanks!

[@wadoodm]

IMPORTANT (PEOPLE PLEASE UP VOTE SO HE SEES THIS): Jeff if a person has lumbar stenosis & facetal issues/ arthropathy, he cannot do almost all your suggested exercises for lower back strengthening as it either involves hip hinging (which is a general requirement to) or arching (like superman). For those with facetal arthropathy & stenosis, it's almost impossible to do any of them. Please advise or make a video on how can one strengthen their lower back + do general exercises w/o compromising lower back if stenosis & facetal issues are persistent. Regards & thanks!

[@localdude2979]

You are right. someone save us

[@davidcohen7881]

Try these,kzbin.info/www/bejne/nWjWqpRriMuHlcU but ask your doctor or PT.

[@damianhinch2907]

He's done so many videos on how to strengthen the lower back

[@O.Shawabkeh]

Try strengthing your glutes, taking long stairs, multiple times daily, slow and steady steps insuring your muscles are activated instead of momentum, might help. It sure helped me. Whatever you, I'd personally suggest to do it slowly and steady, go like that for a year, 4 or 5 times a week, increase gradually and carefully while listening to your body. I'm fearful of squats, I feel it compress the spine that much, but we need expert opinion here.

[@tomasvidal424]

Me: i dont have arms Jeff: Ive got you covered

[@MrOrthodox13]

Please don't give him more ideas.

[@aleksandersadl9268]

😂😂😂👏

[@bethegreatest4976]

@@MrOrthodox13,😂😂

[@SilentNinjaaa]

My life 🤣🤣🤣🤣🤣

[@sqb8980]

@@MrOrthodox13 Jeff: there was an idea

[@F_.F._]

Me: How many pull ups can you do?? Jeff: All of them

[@bethegreatest4976]

Hahaha!!

[@PhxEon]

I would have rofled if it were " How many pull ups can you do? (Jeff) Yes." hahahahaha

[@anshrajput8786]

Hahahahahha. Underrated.

[@whomadethatsaltysoup]

All of them... Love it👍

[@gna104191]

Lmao

[@user-cq5sn5hq4m]

*WHO* : _Stay at home_ *Jeff* : _Wrong. Train at home_

[@unixjpn]

WHO: says stay home Jeff: says work and train from home Doctors: Most likely says don't over do it unless you want to see a drop in your immunity to fight off viruses during a pandemic?

[@memegaminghd7561]

I’ve heard about this guy’s magical ability to release a video right when someone was wondering about that thing but I’ve never believed in it... Until now I literally just started a new routine involving push ups and pull ups and I’m new to this channel and this is what he releases... Jeff you are the man.

[@shang_chi4651]

It's actually the truth,whenever someone thinks about an exercise ,jeff makes a video on it whether to do it or not or maybe about how it can kill your gains if not done the right way

[@lewis3853]

Real talk I couldn't say how many times he does it. Lol. It is nuts.

[@YohanBlake-hy7gb]

Lewis ikr

[@bagelz3359]

He researches what's the most trending topics and makes videos based on them. Videos about Vitamins started booming since covid, because people were looking for alternatives to the jab. I don't know how work outs start trending , but they do and Jeff takes full advantage of it.

[@Sbiridiu]

Me: Jeff: I've got you covered.

[@amishshark3549]

Me: "But Jeff I can't do pull-" Jeff: "I've got you covered." Me: "Thank you Jeff, thank you..."

[@justinhunter4991]

In Jeff we trust

[@anantbijolia8415]

Bruh this was exactly my reaction

[@rudolfsigmund753]

@@anantbijolia8415 Same with me hahaha

[@jsilbern8973]

@@rudolfsigmund753 yup, lol

[@gaaraofthedesert6566]

Literally

[@bubukittyfek]

Me: Laid in bed on ventilator Jeff: Installs inverted row bar above my bed

[@psbjr]

invented rows

[@sqb8980]

I think Jeff's mop is made from recycled barbell, because I broke mine

[@CDines]

And my ‘bar’ slipped from my chairs

[@pubcollize]

I stopped mid first rep because it looked like it ain't gonna handle it. I'm 115lb.

[@totallegend2480]

obviously Jeff's mop does facepulls thats why its so strong

[@alvarorodriguez1592]

Grip the stick close to where it touches the chairs...

[@liavbar9218]

Sexy Beast same 😭

[@user-bp7xq6yy8k]

It seems like his biceps are trying to escape his body

[@anantbijolia8415]

His biceps are sentient beings themselves

[@smithy1819]

You mean rock implants

[@overdadeirojervoso]

They are. Legend says if they ever do it'll be the end of the world.

[@Vladdynator]

JEVOX -_- his biceps cant take it anymore, tired of being physically abused

[@TridentVruinzTheSniper]

@@smithy1819 More like boulder implants

[@dixienormous2355]

Next video: “why your ventilator is KILLING YOUR GAINS!!”

[@sloan_9026]

Lmao

[@Turbanator11]

@Andy lighten up dude, not everything needs to be doom and gloom

[@ChutneyCity]

Jeff would also want us to train breathing unilaterally instead of using both lungs like a chump.

[@EliasOwnage95]

@@Turbanator11 didn't know covid was everything

[@mrjoe9545]

@@EliasOwnage95 😂

[@GymGarageMan]

Never been to a gym in 14 years!! Never took any supplements! Just been training in the garage with minimum equipment and maximum WILLPOWER!!!

[@Painless201]

But the real question ist: Are you doing your FACEPULLS?

[@Herbivor7]

This inspired me thank you bro

[@alecbg919]

Tried it at 16 pulls ups, 20 press ups at start. When I'd done half, I was convinced there was no way I could go back up, but those two minutes actually made a huge difference. Still, I completely failed on the last set, could only do 6 pulls ups and spent a whole minute trying and failing to do a single pull up. great workout!

[@earlmells718]

Totally agree! I feel like if you get through the first half, the rest in the second half gives you just enough recovery to get through it.

[@mysticman9425]

Jeff is the best fitness KZbinr there is, he gives this knowledge for free, thank you for helping us during this crises. Mad respect for you bro

[@sukidhillon9024]

Chad C. Chadwick and deserves every single dollar, the man is a totally genius in more ways than one! 👊

[@drewgetsfit3896]

He is a huge inspiration to me! I started my own channel to help share my experiences from being 250lbs and now being 175

[@toosas]

@Chad C. Chadwick much less than you think, and yes it's free to us

[@mrupholsteryman]

@Chad C. Chadwick I don't know if KZbin has always monetized videos or not...but he has put out lots of helpful videos regardless if they have been monetized or not... He lost his dad to cancer and was motivated to help people be in the best shape they could be.... If there was no monetization....there are the folks (like me) who have purchased a program to follow cuz it is nice to have stuff just laid out for you. But if you did not choose that option... He has still put out lots of vids regardless. You don't have to invest in him or his programs if you don't want to. You can join the folks that are frustrated about his popularity or physique or knowledge or willingness to commit to these things...or you could be thankful that there is someone for you to criticize... More important than the physical condition is the spiritual condition of your heart.... Are you a born again Christian? Cuz Jesus is more worthy than Jeff Cavaliere for your following Him. 😇😎

[@nathanhomieg3091]

KZbinr is an insult. Jeff is a Qualified Personal Trainer and a Qualified Physio. Go check out his programs at athleanx.com

[@DM-hq9gs]

"the gym is closed" Jeff: bold of you to assume that you need a gym to build gains

[@mcod99]

Me: I have no arms Jeff: no excuses I’ve got a pull up for you

[@christiana1137]

just use your brain to pull yourself up, duh

[@nadiryoung9925]

Me: “Jeff I don’t have any limbs” Jeff: “I got you covered”

[@psbjr]

how to grow your abs into appendages in just 8 weeks

[@AS-bc8fg]

Coronavirus : *Exists* Calisthenics: *IT'S FREE REAL ESTATE*

[@anthonykargoglou7205]

Lmao

[@EscobarFurious]

@@anthonykargoglou7205 Time to get A Little bit of The Bubbly, it's Le Champion!

[@TheSilentRoar]

Already an overused joke🙄

[@johnshepard3197]

@@TheSilentRoar yea, on other calisthenics channels as well.

[@dieseldouche7735]

Yes but who the hell just has monkey bars around their house or furniture that can withstand repeated use for calisthenics?

[@carykozberg9229]

I'm in week 8 of training camp and doing 6 pack promise for the second time. Turning 69 this Sunday. Have been exercising for 35 years. did Beachbody programs for the last 10. Started AThlean 2 months ago. Like the fact that Jeff is also a physical therapist, so he KNOWS what's gonna work and what's gonna injure. I have the best looking body in my life...and that's with back surgery a year ago!!

[@saddreams3449]

Cary Kozberg Congrats! and continue to smash it!

[@Aaron68683]

Turning 69 and 69 likes what a coincidence. Keep it up btw!!!

[@bradleyharris6630]

Guest at Jeff's house: I don't have a blanket Jeff: I've got you covered

[@Appilesh]

Nice one

[@elmerovero7528]

God that one was funny

[@thedfferencetab1977]

Golden

[@batuhannac6227]

Me: Jeff, I just died Jeff: I've got you covered

[@omariscovoador7486]

"10 to 15, thats jessie" Hell no, i might be dying at the end of this, but i'm not gonna lose from jessie

[@bobdegor4743]

Don’t underestimate Jesse

[@labaguette2728]

I may be ashamed to lose to 4 years ago Jesse, but that dude is jacked now.

[@aminfada8233]

100th person who can't accept a loss from Jesse, actually I'm going to do it on Jeff-level

[@jt041987]

Dylan Rod if he wasn’t so lean he’d be 175 and still look pretty cut. A lot of “big guys” don’t know how much less they’d weigh at 10 percent body fat. Everyone thinks they have less fat than they actually do.

[@glorykiller998]

@@jt041987 Since I started college, I gained 20 pounds. It's sad to say it ain't muscle, but I'm fasting and dieting because of this pandemic.

[@user-cq3kg8uc4z]

Me: I don't have markers Jeff: I got you covered

[@DrCorndog1]

Tried this today and it absolutely blasted my arms. And I wasn't even on Jesse's level! Much thanks, Athlean-X.

[@nickmiliatis2048]

I gotta say, this is possibly my favorite workout I have ever done, I keep doing it and am about to do it on a lower level than usual because I just did it the other day and am still sore. Keep up the good work!

[@luc6144]

He read my mind, this is what I've been doing all quarantine

[@karkoush7196]

+

[@ADillPikl]

Exactly, using these two well-established exercises is much more simple than doing a bunch of exercises you've never heard of

[@TheLuconic]

He reads minds constantly. You get used to it. But still surprises you.

[@Levi7711]

Yes

[@smithy1819]

You’re doing something right, wow

[@zikotarghi7190]

I expected him to start like: SO Y'ALL REALLY DON'T WANNA DO LEGS HUH ?

[@swarnavasinharoy7023]

When Jeff said that he covered us who can't do pull ups, I melted

[@dedonno98]

Me: I don't have a girlfriend Jeff: I got you covered Me: Oh Thank you jeff

[@shang_chi4651]

Quite funny

[@codybellanca6852]

Jeff: I've got a great wrist workout for you.

[@AC-rx6fr]

@@codybellanca6852 its more of a bicep workout

[@psbjr]

Jeff: do these exercises daily to increase grip strength

[@factsverse9957]

@@codybellanca6852 Yea what else is he going to offer you? A girlfriend? He only has 1, at most. (I think)

[@AA-qf9hm]

He's surrounded by equipment yet he's still not using them and choosing to help others!!! Jeff you're the best.

[@olecram207]

hes clearly using it

[@izftpvp822]

He has to make money based on circumstance lol

[@Janisurai]

Love this routine, I've added pistol squats for the 2 minute rest periods. Thank you so much for the routine!

[@ranitpaul3353]

I would like to thank you from the deepest core of my heart, your lessons I'll always remember, it enhanced the way I performed each exercise. Thanks again 👍

[@LUKERs1196]

A lot of days I can't make it to the gym because I balance wrestling boxing and running along with commuting and travelling to and from work so this is perfect for me on the days I can't do a workout at the gym I wasn't too fond of the full body workout from home episode but I enjoy this one and fond it more suited Thank you Jeff!

[@benl3988]

“Those last two to thee inches can change the... effectiveness of the exercise.” Not making that slip twice I guess

[@Matt-uk3fm]

What was the slip?

[@AJSchnell]

Man get your head out of the gutters and clean your life up

[@varunkamal91]

@@AJSchnell Man get yourself some testosterone if you don't make any yourself.

[@chiefRaho]

@@varunkamal91 L

[@hefrov10]

Schnell Calm down, its not that serious.

[@hotshotsunnyz]

"No gym doesn't mean no gains." Yep, that statement sums up Jeff.

[@MrX-vk1jl]

No eating no gains in this case.

[@Hebrews13.2]

Finally worked up the mental strength and endurance to try this at the 15 pull-up start range. Had to use a band for assistance a few times and some knee push-ups but this was fantastic. Crazy pump at the end. I’ve been doing the home exercises for months since COVID hit hard last spring and this was a great way to mix it up. Thanks Jeff (and Jesse).

[@bobdesy252]

As a guy who lost 150 lbs and is now building back muscle, you have been a game changer for my upper body. Shoulder impingement, muscle loss through gastric bypass, there are no obstacles with your teachings only solutions.one day when my finances are as healthy as my 51 year old body I'll buy your program. I can only imagine the quality advice you charge for when your free advise is changing my life.

[@smartimyung]

I always get a laugh when I read the comments in Jeff’s video.

[@matthewmcconnell9000]

Just finished my first go at this circuit, got to say it is a good one! Started at 14 and worked my way down, didn’t get back up to 14 but 11.

[@rbrabi6808]

Always helpful dr. Jeff . I appreciate ur efforts in giving meaning to others lives.

[@KanekiKen-lm1dl]

Jeff is the most considerate person ever he always has you covered

[@poingpoing11]

Athleanx: Pushups are killing your gains Also Athleanx: Pushup workout

[@leonidas8513]

Watch the video first Unless you're joking

[@tudor-_-9054]

It depends about your position duh

[@noelv1976]

His titles are to catch your attention. After he's done with his explanation is when you'll understand

[@L.I.T.H.I.U.M]

Me: I'm dead Jeff: I've got you covered

[@infallibleblue]

Love the upload during these tough times. Stay safe and healthy!

[@r.9700]

Thank you. Helpful in these times when the gym is closed.

[@nik.5974]

Hey Jeff i aways wanted to ask you a really simple quick question, how does it feel to be the most respected (and naturally jacked) person in the fitness industry?

[@Libtardo123]

Lafate nah, he steals from Kinobody

[@zoyuu]

Reggie Richmond he's joking lol

[@O.Shawabkeh]

We respect that he was not despositioned to be bulky and muscular naturally, but he challenged his own genes and have accomplished a very hard task, popping muscles out everywhere.

[@jelleb7566]

@Reggie Richmond how are you so dense? he steals everything from Dom Mazetti..

[@xavierjonesfit]

Jeff, I really appreciate the workouts. I realized from everything that’s going on, we take a lot of things for granted. Truly appreciate this content.

[@kurtisclayton5271]

I love the structured workout you provide. I think there’s more than enough home exercises, but putting it in the form of a challenge helps break the monotony. Thank you!

[@arabianawesomeness]

Perfect timing Jeff I’m literally gonna do this right now

[@jamiehay1027]

Coronavirus: **Exists** Calisthenics KZbinrs: *"My time has come"*

[@itswillielugo999]

10,000 Subscribers With No Videos Challenge I see your profile picture every video I watch. May i join the clan?

[@willymack33]

I have been doing this work out 2 to 3 times per week during quarantine and I’m seeing significant improvements, thanks. I am generally stuck at the 12 pull up Max, but have been able to shorten my times throughout the second half of the ladder

[@matildaa2414]

Did you notice any results in your physique?

[@hogermoger7662]

That’s the most intense workout I’ve ever done for years ! Thank you,Jeff!

[@jonathanstavely9656]

Hey Jeff, My name is Jon, You're program is great, thank you so much for all of the awesome support you give all of us!!

[@thesenate4815]

"No excuses for pullups at home!!" *uses at home gym bar when i dont even have an external door frame to do them

[@KrayzieHope11]

The Senate same here! I don’t have a doorway where my bar fits, so I just lay it across the chairs as Jeff shows

[@Libtardo123]

The Senate some tracks are still open and they have pull-up bars there. Do some sprint repeats and lunges, pull-ups, pushups on the track

[@Libtardo123]

The Senate some tracks are still open and they have pull-up bars there. Do some sprint repeats and lunges, pull-ups, pushups on the track

[@topgames2619]

We can also use the top of almirahs And sometimes towels on top of doors also help (of course it becomes hard due to more resistance).another way is to get a broomstick (or any other similar object)and stick on top of 2 way door which will be similar in function to broomstick on top of chair.Many other possibilities exist as well.any way stay at home and be safe from the virus.🤗🤗

[@zapdosman8343]

There are lots of pull up bar types

[@the4spielburgs]

I’m actually worried Jeff will communicate with the corona virus , show it how it’s killing it’s gains and precipitate a mutation that swallows the whole world

[@matthewklados3072]

Thank you for offering the different progressions/regressions of each exercise!

[@Kut0x]

Been looking for a different way to do boring old push ups and pull ups at home, and this looks awesome! Gonna be a challenge but will give it my all

[@arjunkaneriya4148]

Please do an eating guide during these quarantine times when we don’t have access to fresh proteins and vegetables

[@jorglueke8458]

Step 1: Choke out an elk. can't choke an elk? I got you covered, choke out three rabbits.

[@Libtardo123]

Jason Michaels then what the hell do you have to eat? Canned beans Tuna Brown rice Ground beef/turkey in bulk Canned tomatoes Mixed nuts Protein powder Frozen fruit Oatmeal

[@longwoolcoat2266]

Burh what do you mean you don't have access to groceries?

[@siddharthkatoch5168]

Have the same problem, in a total lockdown in a rural area where there isn't a proper supply chain

[@muscleandmath2910]

What do you expect him to do? Just eat what you can and don't worry too much.

[@OfficialAmirFresh]

God dam Jeff, I trained Hard and Consistently In the past year and was really afraid to lose what i have built. Thanks to your last videos Im training with confidence at home, even improving myself and most important having fun. You are the best man, keep it up :)

[@DrMadhavGoel9]

I really hope you keep making these awesome videos !!🔥🔥🔥 I absolutely love your innovative methods !!

[@fsu88me]

Love this workout! I have been weight training for 30+ years. I made a training room in my house after Covid so home workouts have become my life. This latter push/pull workout is what I need right now! Do your best, forget the rest! Thanks Jeff

[@moonkyco6760]

Best fitness channel out there. Can't bealive we get this for free.

[@ChadX]

@Eddie Hall go home eddie you're dehydrated

[@lime_4859]

Chad lmao

[@mikulasmatejovsky9324]

Yep

[@ultrabidoof]

Jeff is one of the things that keep my quarantine sanity. Ready to rep those pull ups and push ups!

[@desiffer]

Life saver!!!!!!! I've been doing pull ups and push ups randomly trying to maintain myself for two weeks any I've been looking at the shitty results... This is just what I needed

[@indiegenre9333]

Great video, keep em coming

[@HugoSnowboard]

Video-Suggestion: Can you do a video "Best Home Workout Exercises if you got a band" because I think many of us have bands at home and it would be great if you show us how to get the best out of it

[@francodefilippissouto1864]

Me: but I can't do pull ups at home Jeff: I know, just wait. Me: there's no way I can go all the way back up in that time Jeff: I know, bruh! Lemme explain. Me: okay. 2 mins to do the reps. But still, just 1 minute of rest isn't enou... Jeff: I KNOW!

[@tutankhcarmen]

This totally works! I've been doing this workout 2 or 3 times a week for about 2 months and I started to see results quite fast. My arms have never been so toned! So simple yet so effective.

[@KR3WNYN3]

Literally bought a pull up bar the other day and you upload this 😂 loving the pull up bar atm thanks for new ideas!

[@nshalpun4744]

2:45 my mom’s gonna kill me when she find me doin this 😂

[@mustafaalwaheed1628]

She'll be heartbroken when she thinks you took the mop for cleaning but ended up doing rows with it instead 😅

[@mustafaalwaheed1628]

At least you can mop the sweat up after tho huh

[@Alexlemay17200]

3:02 “here’s where the fun begins Me: “this is where the fun begins”

[@ephilok50]

This has been great for me. I'm 61 and want to try to get in better shape, I train in martial arts but the age factor is kicking in. Have to say that, these videos have helped a lot. Jeff is inspirational and motivating always upbeat about what you CAN do, trying to get a better grip on my diet and have the whole man boob thing going on (can't tell you how much that sucks). Thanks again for providing this for free I have three young kids too so sometimes paying for memberships is out of reach.

[@George.Giokas]

Even if he makes similar videos to the ones he already made or even if you think you know what he's gonna say , you always get something form this man it's unbelievable

[@rockstr.dgr1]

Who else just got a pull up bar and is watching this for some workout ideas

[@timeless9634]

me: I can't do pull up Jeff: I'm gonna end this guy excuses

[@pedroelbeberoman6927]

Fantastic....keep up the fantastic work.

[@melderly8060]

Just finished the workout. Within the 10/20 group I did 60 pull-ups and 170 push-ups and struggled only in the very first and last round to finish on time. Felt good and with no pain in my golfers elbow and did another 40 chinups and failed only in last round to finish on time (10 in one minute, 2 minutes pause). Great Sunday, thanks @jeff

[@Ze.NiTH_]

I actually LOVE the simplicity of this. How frequent should we be doing this? At least every other day? 3x a week? Please reply. Thank you!

[@ammaarkhan3798]

You do his total body workout on Monday and Friday and this workout on Tuesday and do some box drills and streaching on the remaining days

[@jacerobb1965]

every day is arm day

[@aturtle173]

I have never been this early wow

[@ImBusyGoAway_]

And there's already 250+ comments lol, ridiculous

[@chmpxgne7383]

Same

[@JFinns]

Your gf disagrees

[@Consistenttrades]

Insane workout. Thank you for this. This is what we need, thos kind of exercise.

[@joysfitnessjourney3152]

Thank you so much Jeff, for theses type of videos. 👏🙏💪👏🙏

[@hawkvt12]

Jeff, how many days rest do you recommend between this workout?

[@mate5400]

Someone: i can't do pullups becouse i don't have arms... Jeff: NO EXUSES

[@prestontatum9043]

I LOVE the simplicity! I hate how ppl want to overcomplicate workouts.

[@rethaakarriem2624]

Always coming through with the best workout advice, thank you man. Do you think it would be possible for you to break down a push-pull-legs split with body-weight training? I've got a good couple of workout combos to throw in there, but I know you'll take it to a whole other level, especially with the use of gravity. Thank you.

[@zapdosman8343]

That´s the workout i´ve been looking for. I really like doing these classic exercises like pull ups push ups squats

[@gonella9489]

Hey Jeff, I saw your Q and A comment and there's a question I've been wanting to ask you for a long time. My vertical jump has never been very good and I was wondering if you could talk about plyometrics and how to improve explosiveness and activate fast twitch muscle fibres.

[@leonidas8513]

Yes I hope he makes a video about it.

[@deshovel5243]

Good question!

[@Paul-es5tz]

He talks about vertical jump briefly in another video. The one about short range squats, and says that if you don’t go as low as in a normal squat, you can train your vertical better as when jumping you don’t squat fully

[@alvarorodriguez1592]

kzbin.info/www/bejne/hqXFcnmlZ9qekKc Here you go, sir

[@bluebacon1169]

Thanks! You are doing your part during this situation! You help a lot of people to stay on track with their gains. (my forearms are so sore, it took me at least to minute to write this :) )

[@Maverickfreestyler]

Hey Jeff! Love your Home-workout videos! Thanks for all your efforts. I was wondering if you could make a full body workout video using chest expanders. Thanks once again.

[@soquecoche]

Jeff, when gyms open again, how "hard" should we start lifting again? i.e. should we start with 20% less weight and then slowly increase or should we go full gas? thanks

[@TeamYouphoric]

If you haven't been doing anything, you'll want to prepare your body by going through an Anatomical Adaptation phase.

[@phatsnag]

@@TeamYouphoric how do you do that?

[@SamarpanaYogananda6509]

@@phatsnag Start by eating your belly button fluff

[@DowntimeMedia]

Loma P4P1 bahahahaha

[@abhinavsharma640]

Hey Jeff love your content. So my question is that can we ensure that our abs pop out more even at a relatively higher body % by doing heavy weighted ab work with progressing the weights over time? Thanks in advance,will get Xero in a few weeks to build muscle and stability before restarting gym again!

[@motorbreath-4172]

They will pop out but be less defined. You don’t need weighted abs exercises either. Just do body weight stuff with little to no rest between sets. Keep going until your abs are burning and you can’t do any more reps. It should be at least 10 to 15 minutes of non stop exercises

[@shanaygoyal1314]

Ah you been watching superhuman u

[@anime..heaven]

Thank you so much🥰 I needed to make a routine of how much to do these And i searched for it and i found this vedio So helpful

[@BADDMIXX]

Thanks always Jeff!!!

[@joker28666]

I wish the comment section wasnt just all memes, im curious about the workout, do you think doing it daily would lead to an increase in strenght at the bench press? (my 1RM with the bench is 100 kilograms at 82 kg bodyweight)?

[@williamfowler4047]

Jeff said in another video that this shouldnt be done everyday but more like a once a week or twice a month challenger/benchmark

[@thelastgigachad7994]

Jeff has said before that unless you are a beginner the only way to increase your bench press is by doing the bench press

[@darsh9512]

@@williamfowler4047 where did he say that

[@SaqabKhan_SK]

Jeff: 33mins of Pullups & Pushups Me: What?!

[@isakabisuaoliva4938]

Excellent explains and routine thanks jeff