FULL Functional Home Workout | Total Body Strength, Mobility, Endurance | NO Equipment!

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
My ebook and training program: www.thebioneer.com/course/sf2/
My Patreon: / thebioneer
***
Hey there guys! After the relative success of my last full, follow-along workout, it only made sense to make another! A lot of people commented on the last video, saying that they wanted more like it.
Specifically, people have been asking for a follow-along functional workout that could be performed from home, with no equipment. The last routine featured sprinting, crawling, tree branches, and more. This routine, by contrast, lets you train from your living room with a small amount of space.
As before, the objective of this follow-along functionality workout is to train not only strength, but also hypetrophy, endurance, mobility, proprioception, balance, healthy movement mechanics, and more. I want to show that you can get a decent stimulus with these types of exercises - enough to see real progress in your strength. But, at the same time, we’ll be focussing on often-overlooked areas, like rotational strength and straight-arm strength.
One challenge was making sure that the biceps and lats would get enough stimulation without a pull up bar or dumbbells. What we have here is a compromise, but it’s certainly better than nothing. Elbow press will help train you to bring those shoulders back. Bodyweight pullovers will give you some strength in the lats. And pseudo planche push ups can grow the biceps to a significant extent.
What makes this a functional routine is the goals. Do this full-body functional workout often, and you’ll improve your real-world strength, movement IQ, posture, and more. I think this is a fun and varied way to train.
What do you think guys? Let me know if you’d like to see more full workouts!
And you can find the whole routine below:
1 x 2 Minutes High Knees | 30 Second Rest
1 Minute Squat Mobility
1 Minute Lunge Mobility
1 Minute Cossack Squat Mobility
1 Minute Crab Reach Mobility
1 Minute Shoulder Openers
1 x RPE6 Anterior Reach
2 x RPE7 Elbow Press | 30 Second Rest
2 x RPE8 Bodyweight Pullover | 30 Second Rest
2 x RPE8 One Arm Push Ups | 1-3 Minute Rest
2 x RPE8 Staircase Pike Push Ups | 1-3 Minute Rest
2 x RPE8 Pseudo Planche Push Ups | 1-3 Minute Rest
2 x RPE7 Pseudo Shrimp Squat | 1-2 Minute Rest
2 x RPE8 Sissy Squat | 1-2 Minute Rest
2 x 15 Explosive Burpees | 2-3 Minute Rest
CHAPTERS
------------------
00:05 - 100-Ups (Warm Up)
02:40 - Mobility Exercises
09:34 - Activation Exercises
14:06 - One Arm Push Up
15:49 - Staircase Pike Push Ups
17:58 - Pseudo Planche Push Ups
19:06 - Pseudo Shrimp Squats
22:45 - Sissy Squats
24:44 - Burpees HIIT
26:53 - Walking (Cool Down)

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@raysterE176Tremont]

I got into lizard crawling with a weighted vest. Learned a new exercise

[@kavijackson868]

Are you ever gonna do a video with Bryan Johnson?

[@Moving4Well]

I'm a dad of two young boys, I've got a full time job, and many other commitments outside of work. I'm somewhat obsessed with keeping fit (according to my wife) and am trying to inspire my boys to follow suit. Videos like this are what fitness "influencing" should be about. They actually help real people with real lives. You should take a bow Sir.

[@michaelvan-vn9ku]

I do understand you, I know...busy busy.. however your own health should be number one...

[@KungfuKD]

2 x 1 minute high knees (30 second rest between rounds 1 minute Deep squat liquid motion 1 minute deep lunges (30 seconds each side 1 minute cossack squats (30 seconds a side) 1 minute crab reach (30 seconds a side) 1:30 doorway openers (45 seconds a side) 1x 8 anterior reach (per side) 2x 8 elbow press (30 second rest) 2x 8 body weightlifting pullover 2x 6 single arm push up (30 seconds rest) *regular option* 2x 8 pike pushup 2x 8 pseudo planche pushup 2x 8 pseudo shrimp squat 2x 8 sissy squats/ Hindu squats 2 rounds of 15 burpees (2-3 minute rests between sets)

[@hamzashaikh3336]

ninja workout part 2 my request 🙏

[@Quieten_]

The guy you cant help but respect I was mesmerized by the time i found him Now im following him as work out mentor

[@ulfmeierkord76]

I would love a follow-along Batman workaut with the kind of equipment you have at home: kettlebells, dumbbells, elastic bands etc. It should focus on supporting fitness for martial technique.

[@ExhibitJ92]

He uploaded one back in 2015 I believe.

[@Milo-Mike]

​​@@ExhibitJ92a follow along one?

[@ExhibitJ92]

@@Milo-Mike i don't think it's technically follow along.

[@ulfmeierkord76]

Please permit me to expand on my proposal: The Batman training programs of the Bioneer all treat martial arts training as an afterthought. They are about fitness. Skills training is an add-on. But what can you do if you already train twice or thrice a week in a martial art? The training at the dojo will include bodyweight exercises. What more can you do to support (!) skills acquisition? Whatever it is, it should be restricted to two sessions per week and to home workouts so that you are time flexible. Few people can go to the dojo every day. Or maybe you do one home workout and go running or swimming on a different day. Another consideration is the martial art in question. A striker does not need the same fitness as a grappler. Or does he? And what about weapons-based arts? Do you use elastic bands for trainings punches and kicks? Kettlebells and heavy bags for strengthening your grappling muscles? Do you use club bells and gadas to support your work with weapons? One could even go a step further and design a home workout in support of training a specific kata (form). That workout is supposed to improve your performance of the kata techniques and - more importanty in my opinion - the self-defense applications of said techniques (punches, kicks take-downs, joint attacks etc). As each kata has its own approach to what works best in a fight, the fitness program will be different for each kata. I realize I am really nerding out her, but why not?

[@8889]

Great content as always keep up the good work!

[@markvincent5241]

Brilliant stuff, many thanks Adam.

[@sirches3637]

Road to 1 mil soon, been a long time sub. Been learning a lot from you. Wish you the best mate. 💯💪

[@CJ-uf6xl]

Excellent stuff, would love to see more 😀

[@richaneesh]

Love this format 👍👍👍👍

[@aryansengupta6674]

This format of videos is incredible! Would love to see more varied follow along workouts.

[@nicolasGcom]

Thank you Adam for this concrete training of the bioneer !

[@rorodynamite]

Great content, for busy people. Thanks a lot

[@shrekalicious69]

yes plz, more videos like this, thank you.

[@charlesfloyd7116]

This is brilliant. Please do more of these.

[@deg262]

Many Thanks, keep moving brother

[@JohnHH59]

Great functional workout! Simple and very effective. Would love to see more like these.

[@simonburgess5968]

Love it. This allows you to exercise when travelling. We don't always have a kit.

[@georgepapanikolaou6965]

Hey Adam! Happy new year! This routine has been great the last few days as the gyms are closed in my area. The home dumbbell workout and the batman workout sound amazing! Maybe also a variation which uses bands as well as dumbbells? Keep up the awesome content!💪

[@dosquats]

AWESOME will be taking into 2024 thanks Bio

[@nordon512]

You’re my inspiration in terms of mental and physical training. Thank you for your beautiful content 💪

[@vagrantvienna]

On the one hand, I really really like the in-depth videos for one area or one type of exercise because they empower me to design workouts to my specific needs and goals. But these are cool examples of how everything comes together, and how to program to address different areas in one day. Great stuff, as always, will watch as many as you enjoy putting out 😊

[@andrewjudd9001]

Definitely more of these guided workouts! Sandbag workout would be great!

[@charleswilson5773]

I bought and love your super functional training course but this video is way helpful

[@hailey0675]

Yes on the dumbbell home training, thank you very much for all that you do!1

[@Fitness4London]

Impressive workout. Great use of stairs!

[@andyp4939]

Awesome video. Nice work. Duke 1 & 2 were childhood staples!

[@noonereally9946]

Functional moves at the gym would be epic! Great video as always!

[@BlackWat3rGTR]

At home workout w/ typical equipment would work but I LOVE THIS!!!!

[@Agiranto]

Love these. More vid and more variety ❤

[@michelejp69]

Absolutely loved it Adam - can’t believe the doms in my pecs! I love the follow along 30 minute format, especially body weight only. That’s where the true strength lies and after nearly 40 years of lifting weights, I think my joints deserve a rest. Thank you ❤

[@user-hc8xx7ll3w]

I love these "workout with you" videos and the narration is goated. It's like I have a functional gym bro anywhere I go.

[@vanilla_MC]

Ive been using your previous workout video atleast 2 or 3 times a week instead of what i usually do, and i feel like its working, ill test this one and maybe ill do this instead:)

[@Faithandfire-sk3ed]

Thank you love your content great vids/information

[@skinnysnorlax1876]

Your child is a wonderful trainer already. Set up a great obstacle course for ya

[@ElCucuyDelFutbol]

I'm new to your channel and enjoying it so far! I've got a lot of imbalances (mostly ankle, knee, hip, and lower back issues) from playing sports (mostly soccer) nearly every day through my 20s without much targeted strength/functional/stretching training. Been working for the past couple years to fix these so I can get back to athletic movement without pain, and hopefully so I can eventually end up more athletic than I've ever been. I've just acquired a bench and adjustable dumbbells, so **my vote would be for you to do a functional dumbbell workout video**. Cheers, we appreciate all the great content!

[@MadeAnAccountOnlyToReplyToThis]

Fantastic!

[@MasonOfLife]

All 3 of the videos you mentioned potentially making would be great!!

[@daphneducharme3020]

Great workout video! I like the idea of the dumbbell video or a dip bar video. Resistance bands would be another good one.

[@dtegg91]

These are great. I travel 3-4 months a year for work (musician) and need as much of this as I can get. Sometimes I only have 45 mins max to exercise -- sometimes only 25 mins.

[@11randolphkp85]

More videos like this? Yes yes and yes. Much enjoyment watching y- I mean working out with you sir

[@alexanderloos8016]

Follow along Batman training video sounds awesome!

[@mikeince2929]

Really useful thanks

[@lucaslima-xy5cj]

Awsome Work Man, would really like to see the dumbell workout i could never get too creative with Mine. Also the seahorse baloon shot at the start of the video killed me hahaha

[@marcobozic1601]

a full funcional home workout with minimal equipment (i.e. dumbbells, medicine ball, rubber band, or similar) would be really cool. additionally, is this a daily workout? as a complete beginner (i struggle with backpain and recently started doing some daily core exercises and rucking), this workout seems a little intense.

[@ynghuch]

Hey Adam. For those shoulder openers, to add a strength and mobility element push your hand into the door frame so you're simultaneously contacting the chest while also stretching it.

[@paulasgarbossa5950]

I enjoyed this warm up - more like these plus some basic upper body movements for strength and mobility please?

[@DouglasAbramskiOfficial]

Very good.

[@PeterGtze]

Great video. I would love to see the video with dumbells at home! Functional Gym equipment video sounds great too!

[@amazonmusthaves1857]

I watch all your videos. Now this mentioned Description is good and catchy. We can select time stamp and watch video at any time stamps

[@davidjones6470]

Awesome upload sir Awesome Thumbnail

[@mascasa7502]

Thanks for this workout video. Burpees in any style are a smoker! Much appreciated!

[@ashtag1495]

I REALLY LOVE IT HOW YOU SUPPORT YOUR COMMUNITY......❤❤❤❤ HAAA I'M IN SO EMOTIONAL 😢❤❤❤

[@drip369]

I hold a deep squat everyday for between 5 and 10 minutes and today was the second day in a row I was able to hold a horse stance for 3:45

[@NorThenX047]

you should be proud of that...most adults can't squat passed 90. A minute of proper horsestance is already an achievement

[@RobertNotKeen]

3:45 minute horse stance is amazing, nice stuff man!

[@zeeshankhan-we7uz]

👇🏼Home dumbbells gang

[@ReneeBunny]

can I get a hell yeah

[@bellmorningstar4226]

looking forward to a version like this that incorporates dumbbells or kettlebells even as it’d help with deciding what weight dumbbells one should get :3

[@glenalexanderpuxley-pituch3309]

I'd like to see a follow along that includes resistant bands. Due to my disability I cannot use weights anymore. I'm in a wheelchair so some seated mobility training would be great to include. I thought your book on functional training was one of the best I've read on the subject

[@colea9358]

Great video! I think a follow-along video at the gym would be helpful also maybe one focusing on kettle bells. Thanks so much for all you do 🙏

[@HoggetBlanker]

I love your content, so happy I discovered your channel a few months ago. I've been wondering about something lately. I don't recall you ever talking about steam engines in your videos, but it seems like it might make for a decent warm up, particularly if you start slow and build up speed with every rep over a minute or two. Just curious, do you feel there's any value to that exercise?

[@drip369]

A lot of my training revolves around making life easier which is working so yes bodyweight exercises are valuable

[@mitubolari]

Thanks! 🙏

[@karlotomic1694]

Just one suggestion, I think it would be good to point out on which muscles to focus on during every exercise, where you should feel it as doing the exercise, just so we know if there is something wrong with our way of doing the exercise, and to know how to movement should be done.

[@IAMJEFFREY-cw9ns]

This channel is a blessing. I absolutely have no excuses whatsoever not to get in shape! I haven't worked out in the past 10 months but January 1, 2024 is the day I start and the Bioneer is gonna be my guide and motivation.

[@YIO777]

I'd like to encourage you to start today. Even if it's just 5 minutes.

[@goodfella7297]

100% positive change is cemented when you start straight away. Get it done today.. no excuses!

[@winandcallebaut4541]

How are you doing so far man ?

[@spivadee8267]

Another great vid as always mate. Love that it’s a home workout. Ha I remember playing Duke Nukem 3D on my best mates N64 good times, but I didn’t even know there was original ones until yo just said lol. Keep up the good work & have a good Christmas & new year! 👍🏼💪🏼🎄

[@YaBoiKrac]

15:55 the Bioneer Pike Pushup is awesome! Never thought of doing pike pushups on a staircase before.

[@jakeadams6327]

would love to see a follow along workout in a gym. great video

[@reggienoble21]

Love it

[@Lucas_Jeffrey]

When you did your videos about brain training, something about it triggered an idea in my mind that I cannot shake, so I'm gonna share it: Collabs with big gaming creators. You get them working on their physicality (are area most of us gamers are sorely lacking) And in return, train your brain by working with them to learn the ins and outs of competitively playing their target game. You could be the savior of gamers everywhere, and get a huge new avenue of exposure for your channel. It would also be wickedly entertaining, watching my favorite creators leave their comfort zone and pursue physical health (I use KZbin to watch a lot of gaming *and* fitness content... something about Willjum and Bioneer always crossed wires in my neuronal circuitry haha)

[@Krow884]

I like the home workouts. Busy schedule prevents a gym workout.

[@MrChopsockey]

love the bodyweight pull over one

[@elchinoguerito8915]

Just in time before i head to DC for an internship! Im not gonna pay for a gym so i really needed a workout i can do in my apartment room

[@chaddickens8704]

Rings training and mobility workouts that help you attain your first muscle up. I can pull an extra 90 lbs on weighted pull ups for 1 rep and 65lbs for 5. So I should have enough pulling strength it just seems to bug my shoulders to pull that low.

[@codywalper22]

My little one just turned 1 (excuse me while I sob real quick) and my wife works from home. I've been having a hard time finding time to workout and defaulted to video games and books as a way to relax. I picked up God of War for the first time (I know I know) and that made me think of being a dad thats still in great shape so he can go on adventures with his son. Which made me think of you and your channel. Which led me to your kratos workout. Which led me to this lol. Idk how you do it but its like you always know when I'm finally motivated to get in shape again. I also loved the zoom in shots of your every day life because it looks very familiar which is comforting in a way.

[@amandacourteaux4587]

I'd love to see a full body for all the options you suggested. 😊

[@maksillorenzo9480]

16:10 I've actually been doing stair case pike pushups and dive bombers for about a year now - inspired by your multiple videos on dive bombers and handstand training, but wanting a deeper range of motion : )))

[@DonkeyTate]

As a donkey that is taking his health seriously by training at home I needed this.

[@Delakar79]

Great content! A functional workout with a kettlebell would be great.

[@ashtag1495]

PLS DO MORE VIDS LIKE THIS!!!

[@seanking6184]

Those stair case pike push-up is genius

[@aryasunil9041]

The pike pushup idea is Amazing!

[@stamatisvragas7720]

How did you get there already?

[@aryasunil9041]

​@@stamatisvragas7720I mean the idea is very good, you can track your progress well, by manipulating the number staircase steps between the hands and legs

[@zawarudo384]

24:31 my favorite workout

[@JackMasterOfNone]

All of the guided workouts you want to make will be beneficial

[@Thebatmanirl229]

Hello bioneer great video as always , i have a suggestion for a video , how about a video about bio hacking more specifically stuff like how to not feel cold and strengthen ur immune system and so on

[@Stealth17Gaming]

Great workout. Will definitely do this one. Also, was at an indoor playground with my kid today, as has become a weekly outing. Great for his ability to climb and get around. Anyone know of an indoor playground for adults other than bouldering?

[@jerrysofley720]

Like this style of video as well as your be more like (insert superhero) videos. I would like to suggest a fleshed out training montage concept, for example if you were the protagonist in Van Damme's kickboxer what additional moves would you put in to round it out after talking through the shown routine's benefits.

[@krzychu7937]

I was just thinking about being bored by the gym, and here u are

[@penumbrium]

Sandbag vid sounds good. I think you might find The Stone Circle's youtube channel interesting btw. great channel for stone/sandbag lifting and calisthenics

[@leonrobinson2053]

Excellent video. This is really good👍🏿because anyone can do it or the variations. Id put in more variations because calisthenics dont come natural to me (i.e. im bad at them). I would add some additional core work in at the end and for the additional burn.

[@alexsenseisclassroom6859]

Bro! I used to play the hell of that game as a kid on windows 98! I used to call it "rambo on the moon" xD to this day i didnt know the name of that game. Geez, i didn't expect you to take me on a nostalgia trip when i started that video ^^

[@misterfixie6003]

I ripped the moulding off my doorway. Cool.

[@robinguiver4442]

Would love to see your single kettle bell workout! Also, I’d advise that you never say you’ve ‘made a whole video on crabs’ again… Big fan of the channel - thank you Adam!

[@markwritt8541]

I know it says no equipment, but rows can be done under a sturdy table, one handed too.

[@callumgrayson9062]

I'd really love to hear your thoughts on getting back into training after surgery. Earlier this year I had surgery for an umbilical hernia and now that I'm recovered I'm desperate to get back to the gym and rebuild my strength to prevent this injury from happening again. Any of your thoughts would be excellent.

[@Davlavi]

Cool.

[@dickhead625]

This is great! Can you add timestamps for each move not just the groups of moves?

[@ZenDragonYoutubeChannel]

I'd love to see some locomotion/parkour/animal movement around the house, for a fun cardio mobility and movement focused workout, as well as some fun. :) I remember you did a video on animal crawls and such and you've also practised parkour with your friend.... anyways, I think that'd be very cool and give me some inspiration. I don't have much time to train locomotion type of movement, I spend more of my training on calisthenics and weights and shadowboxing... but one thing I've been doing on and off is doing animal style crawls, and cartwheels, and locomotive patterns whenever I need to go to the kitchen or bathroom around the house. It's a fun experiment but I could definitely use some more inspiration and it'd be fun to see how you'd go about it. :) I know it's not what you specialise in, but neither do I, and it'd be interesting to see what you'd come up with and what benefits it will have for you, as a fit and capable guy who hasn't devoted himself to Ido Portal method or such.

[@stevenscott2136]

I was doing the staircase push-ups a couple of years ago, but after too many times almost falling head-first, I switched to using a mega-parallette I built.

[@madlycan]

holy crap those are some intense burpees... O...O. talk about inspiring^^. thanks for the video.

[@RealMarshFitness]

Those burpees killed me🤯. I need to get fitter