The PERFECT Home Workout (Sets and Reps Included)

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.
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This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.
This workout for home is going to allow you to hit your total body in under one hour.
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.
These patterns are broken down below and the exercises included in each are shown.
Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.
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)
If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.
For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks.
For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

[@athleanx]

You might think that doing 100 pushups a day is enough for a "home workout" ... I will argue that you should instead AVOID doing this! Check out this video to find out why => kzbin.info/www/bejne/Y4WZZXmCqK-hd7c

[@leonards9871]

I got a question sir, when u said we need to these Exercises 2-3 times? Should we do one round and continue into the next exercise or we need to do those 2/3 sets?

[@daylejanzendayao1255]

So you mean where gonna perform 3 workouts in 1 min. is that correct ?

[@joakimrydgren]

@@daylejanzendayao1255 no, every move for 1 min. 3 min for the 3 different exercises that adress same muscles. 16 min for one round. No breaks. 35 for two rounds. 50 for three rounds

[@SenseiTrunks]

Always do a 500-1k

[@dom22184]

Hey Jeff. I love this workout but it kicks my butt. I spend 4 days hobbled and sore after one workout, which makes it extremely difficult to establish a workout rhythm. I think my problem is that I live a fairly sedentary life working on a chair most of the day, and even simple workouts are taxing. Do you have any thoughts or routines to “shake off the rust” for those of us who aren’t in good shape already?

[@rorypunnington359]

having a body weight program that you’re selling but not mentioning it at a time like this while providing a free alternative is really admirable

[@utm0st]

@@Malsanoman how does that change anything

[@sesusisu]

@@utm0st It doesn't. He's not discrediting Jeff, or his videos with his comment. He's simply claiming Jeff isn't losing any $ by making this video and also makes his money in other ways (view counts, etc). Quit picking fights for no reason.

[@utm0st]

@@sesusisu hey I wasn't trying to pick a fight. To me the other comment clearly seemed to try to discredit Jeff. Him not advertising his own product (that I'm sure is worth it too) is an admirable thing, period. No need to add something to that.

[@Linnerd]

He did mention it though

[@utm0st]

@@Linnerd my bad if that's the case, where did he say it?

[@ChriseFTW]

Can we take a moment and recognise this legend for making an ENTIRE WORKOUT PLAN for FREE just because people cant go to the gym?!? Bless Jeff

[@imbanana]

Im not quite sure how the workout works, do you make all 3 listed exercises 1 min or just one of them and then 2-3 rounds?

[@tatws3099]

@@imbanana You are supposed to do each exercise for 1 minute at a time with zero rest throughout the whole thing if you can. At 2:32 in the video he explains it.

[@imbanana]

@@tatws3099 ah yeah makes more sense i see ty :)

[@nrsingh51]

@@imbanana As I understand from the textual description (below the video), the complete workout( A or B) is done, then repeated 1 - 2 more rounds, for a total of 35-50 minutes.

[@nrsingh51]

Indeed, for this FREE workout, and all the other free material, may all things GOOD come Jeff's way.

[@pancio1945]

To all of you guys who's going to start this workout in 2021 - best of luck!

[@hydroblip725]

Thanks

[@Justhimig]

Week one, workout B starts today my man

[@nicholaszepeda5079]

@@Justhimig same here man good luck with yours

[@Justhimig]

@@nicholaszepeda5079 same brother ! 🤘🏽

[@quamarthompson2606]

thnks

[@moodnamoodnai8742]

Beginner A 1 Anterior Lower (Squat) 1.1 4:10 - Alt. Single Leg Box Squats (High Box) 1.2 4:20 - 1 1/2 Bottomed Out Squats 1.3 4:46 - Jump Squats 2 Upper Push 2.1 5:24 - Power Pushaways 2.2 5:52 - Knee Rotational Pushups 2.3 6:11 - Knee Cobra Pushups 3 Posterior Lower (Hinge) 3.1 6:43 - Alt. Heel Touch Squats (Kickstand) 3.2 6:54 - Alt. Sprinter Lunges 3.3 7:19 - Plyo Sprinter Lunges 4 Upper Pull 4.1 7:41 - Seated Pullups 4.2 8:33 - Bodyweight Sliding Pulldowns 4.3 8:50 - Inverted Chin Curls 5 Abs 5.1 9:10 - Reverse Corkscrews 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Beginner B 1 Posterior Lower (Hinge) 1.1 10:47 - Slick Floor Bridge Curls 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Push 2.1 12:24 - Knee Decline to Flat Pushups 2.2 12:57 - Knee BW Side Laterals 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower (Lunge) 3.1 13:30 - Alt. Crossover Step Ups 3.2 13:48 - Alt. Reverse Lunges 3.3 14:01 - Split Squat Jumps 4 Upper Pull 4.1 14:26 - Seated Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widows 5 Abs 5.1 15:08 - Ab Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit-Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers Advanced A 1 Posterior Lower 1.1 4:02 - Alterior Leg Box Squats 1.2 4:20 - 1 1/2 Bottom Out Squats 1.3 4:46 - Jump Squats 2 Upper Lower 2.1 5:17 - Handstand Pushups 2.2 5:36 - Rotational Pushups 2.3 6:03 - Cobra Pushups 3 Anterior Lower 3.1 6:25 - Alt Single Leg Heel Touch Squats 3.2 6:54 - Alt Sprinter Lunges 3.3 7:07 - Pylo Sprinter Lunge 4 Upper Pull 4.1 7:29 - Pullup 4.2 7:58 - Human Pullover 4.3 8:50 - Inverted Chin Pulls 5 Abs 5.1 9:10 - Reverse Corkscrew 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Advanced B 1 Posterior Lower 1.1 10:47 - Slick Floor Bridge 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Lower 2.1 11:58 - Variable Wall Pushup 2.2 12:35 - BW Side Lateral Raises 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower 3.1 13:30 - Alt Crossover Step Ups 3.2 13:48 - Alt Reverse Lunges 3.3 14:01 - Split Squat Jump 4 Upper Pull 4.1 14:17 - Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widow 5 Abs 5.1 15:08 - Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers

[@ziggy8512]

thanks

[@mattwlson4614]

Thanks

[@eddies1517]

❤

[@babylon3841]

Doing HOLY work! JazakaAllah

[@BarekSkates]

Amazing summary thanks!

[@frankv1231]

this is why Jeff the real MVP straight up giving away a comprehensive full body program absolutely free

[@vikranttyagiRN]

Are you sure it's free? You're watching it on his KZbin channel

[@user-ry6cb2vr2p]

@@vikranttyagiRN its free... we paid nothing to get it lmao

[@somethingsomething8773]

He’s not doing it out the kindness of his heart, he gets paid for doin this, and it promotes his business and website

[@h.mutawa866]

@@user-ry6cb2vr2p you relaise you are literally his product and he is marketing his programs smartly

[@Marti-ck7wz]

Why people is always looking for something bad to say, most fitness people would sell this workout plan and Jeff is giving it for free, is free because you don't have to pay anything.

[@GoUpUp]

Jeff could have been selling this program, instead posts it on KZbin for people to use. Hats off to someone who is a genuine fitness enthusiast and takecare of people in hard times

[@fk4410]

You can still buy athlean Zero workout. Its much better than this, trust me

[@Forlfir]

He earns a lot on KZbin though

[@Markussiemens658]

@@Forlfir fair money

[@Forlfir]

@@Markussiemens658 didn't say otherwise

[@jrdantas]

Vikrant Singh my thoughts

[@SeekandDestroy2100]

I did this for about 4 months without skipping a single workout and making sure I didn't eat too much junk and in summer 2020 I was in the best shape of my life up until now!! Now that my area's gyms are closed again I'm back here! Thanks Jeff!

[@diegofoster9536]

Hey bro I’m skinny so I need to gain weight do you think I can doing this workout

[@SeekandDestroy2100]

@@diegofoster9536 Yes, absolutely! :) Make sure you write both workouts down and schedule about one hour Monday Wednesday and Friday.. Do your best to not skip any of the workouts! Also make sure you eat enough of the right stuff! Good luck, I believe in you!

[@diegofoster9536]

@@SeekandDestroy2100 thanks bro the grind starts today

[@Buboltz]

Can I ask a question? How exactly do you know what to do? What I mean is, I don't really know any of these workouts as a beginner. So it seems like I got to do them while trying to hold my phone at the same time to make sure I am doing it right. Do you guys study these workouts before you do them or is there something else? Greatly appreciated!

[@darsh9512]

@@Buboltz Yeah it was hard at first, but after u do it for a little while u will get used to it.

[@aj-janulis8383]

The A day(beginner) 4:08 Single Leg Box Squats 4:22 Bottomed Out Squats 4:44 Jump Squats 5:23 Power Pushaways 5:34 Knee Rotational Pushups 6:04 Knee Cobra Pushups 6:23 Single Leg Heel Touch Squats 6:53 Sprinter Lunges 7:08 PLYO Sprinter Lunges 7:30 Pullups 8:36 BW Sliding Pulldowns 8:49 Inverted Chin Curls 9:06 Reverse Corkscrews 9:18 Black Widow Knee Slides 9:35 Levitation Crunches 9:51 Angels and Devils

[@MrBubbyG_Official]

Thanks.

[@dominickjohn7994]

How many reps? Do you know?

[@ziesam]

ty

[@keyankanaan7555]

@@dominickjohn7994 you just do all for a minute

[@hazztles2437]

Ty

[@azozfs5330]

he's doing the HOME workout in the gym cause that's where he lives

[@michelem.1461]

This

[@ewanroberts6145]

Haha facts x

[@Wolf-re3eq]

No lies detected

[@guy9486]

Damnmmmmm!!!!!😂😂😂

[@tylertrefethen]

duh

[@ChrisParodee]

For the boys and girls at home who need a point of reference: Advanced A 1 Posterior Lower 1.1 4:02 - Alterior Leg Box Squats 1.2 4:20 - 1 1/2 Bottom Out Squats 1.3 4:46 - Jump Squats 2 Upper Lower 2.1 5:17 - Handstand Pushups 2.2 5:36 - Rotational Pushups 2.3 6:03 - Cobra Pushups 3 Anterior Lower 3.1 6:25 - Alt Single Leg Heel Touch Squats 3.2 6:54 - Alt Sprinter Lunges 3.3 7:07 - Pylo Sprinter Lunge 4 Upper Pull 4.1 7:29 - Pullup 4.2 7:58 - Human Pullover 4.3 8:50 - Inverted Chin Pulls 5 Abs 5.1 9:10 - Reverse Corkscrew 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Advanced B 1 Posterior Lower 1.1 10:47 - Slick Floor Bridge 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Lower 2.1 11:58 - Variable Wall Pushup 2.2 12:35 - BW Side Lateral Raises 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower 3.1 13:30 - Alt Crossover Step Ups 3.2 13:48 - Alt Reverse Lunges 3.3 14:01 - Split Squat Jump 4 Upper Pull 4.1 14:17 - Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widow 5 Abs 5.1 15:08 - Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers

[@joshuastreat8556]

THANK YOU

[@Anna-io4zh]

you're soooo clutch

[@gabe5576]

A dumb and quick question: Are we supposed to do it all in continuity (Do group 1, then 2, then 3, repeat for 3 rounds).. or do we separate each of them(Do group 1, repeat it 3 times...Do group 2, repeat it 3 times...so on)??

[@ChrisParodee]

@@gabe5576 I think we do 1, 2, 3, 4, 5, 6 straight (try to do without break) and then repeat 2-3 times

[@gabe5576]

@@ChrisParodee That would make sense. Do you think it would matter whether it's continuous or not? 'Cause obviously you would be aiming towards making the best out of this workout as possible..

[@johnmathews9375]

I started doing this when my gym shut down a year ago, it was rough going at first, brutal, and I thought I was in great shape. Now I'm up to 3 rounds full sets advanced in under an hour for A and B, in the best shape of my life turning 60 in November, thanks for helping me get through the Pandemic Jeff!!! Working on the planche and front levers now, adding them to the routine.

[@fatygalonenuno9315]

did you gain muscle or it's just to stay in shape?

[@amalksuresh2538]

@@johnmathews9375 wow ..Im super impressed!!!.I wanna look like you when I am 60.But I am 23 now & now your post motivated me than ever before.Hats off to you

[@davyjones8346]

@@johnmathews9375 woah amazing physique.

[@GamningGamdamnstyle]

@@johnmathews9375 oh , i wish, im in much worse shape but to see that you can be that buff with that age very well

[@BenOgorek]

@johnmathews, what’s your status? Are you still doing these?

[@diablocypher1040]

For me, Beginner A 1 Anterior Lower (Squat) 1.1 4:10 - Alt. Single Leg Box Squats (High Box) 1.2 4:20 - 1 1/2 Bottomed Out Squats 1.3 4:46 - Jump Squats 2 Upper Push 2.1 5:24 - Power Pushaways 2.2 5:52 - Knee Rotational Pushups 2.3 6:11 - Knee Cobra Pushups 3 Posterior Lower (Hinge) 3.1 6:43 - Alt. Heel Touch Squats (Kickstand) 3.2 6:54 - Alt. Sprinter Lunges 3.3 7:19 - Plyo Sprinter Lunges 4 Upper Pull 4.1 7:41 - Seated Pullups 4.2 8:33 - Bodyweight Sliding Pulldowns 4.3 8:50 - Inverted Chin Curls 5 Abs 5.1 9:10 - Reverse Corkscrews 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Beginner B 1 Posterior Lower (Hinge) 1.1 10:47 - Slick Floor Bridge Curls 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Push 2.1 12:24 - Knee Decline to Flat Pushups 2.2 12:57 - Knee BW Side Laterals 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower (Lunge) 3.1 13:30 - Alt. Crossover Step Ups 3.2 13:48 - Alt. Reverse Lunges 3.3 14:01 - Split Squat Jumps 4 Upper Pull 4.1 14:26 - Seated Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widows 5 Abs 5.1 15:08 - Ab Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit-Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers Advanced A 1 Posterior Lower 1.1 4:02 - Alterior Leg Box Squats 1.2 4:20 - 1 1/2 Bottom Out Squats 1.3 4:46 - Jump Squats 2 Upper Lower 2.1 5:17 - Handstand Pushups 2.2 5:36 - Rotational Pushups 2.3 6:03 - Cobra Pushups 3 Anterior Lower 3.1 6:25 - Alt Single Leg Heel Touch Squats 3.2 6:54 - Alt Sprinter Lunges 3.3 7:07 - Pylo Sprinter Lunge 4 Upper Pull 4.1 7:29 - Pullup 4.2 7:58 - Human Pullover 4.3 8:50 - Inverted Chin Pulls 5 Abs 5.1 9:10 - Reverse Corkscrew 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Advanced B 1 Posterior Lower 1.1 10:47 - Slick Floor Bridge 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Lower 2.1 11:58 - Variable Wall Pushup 2.2 12:35 - BW Side Lateral Raises 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower 3.1 13:30 - Alt Crossover Step Ups 3.2 13:48 - Alt Reverse Lunges 3.3 14:01 - Split Squat Jump 4 Upper Pull 4.1 14:17 - Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widow 5 Abs 5.1 15:08 - Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers

[@9mycool]

pinned

[@DavidRamos-qe1nl]

Pinned x2

[@reitairue2073]

@@DavidRamos-qe1nl How do you pin a comment XD

[@chiemelieikwuemesibe8289]

thank yoy

[@michaelreader2929]

I know these are just workouts but this guy has to be one of the nicest people on earth knowing he has bodyweight programs for sale and doesn't even mention them at a time like this

[@voigto]

Yeah absolutely. Even other people at the gym are very protective about their workout plans and here he is being an absolute legend.

[@markandrosie8511]

Totally agree. Amazing.

[@pumpkinpie5531]

ummm he did mention it at the end of the video - just sayin

[@itme2002]

pumpkinpie He mentioned it once after already given us 2 free home workouts for beginners and experts

[@gokulhemanthkumar4556]

He's a role model for all fitness enthusiasts, for sure.

[@arshad8296]

Jeff's got our back in these tough times 👍

[@jason99king]

And every other muscle apart from back too!

[@SSJRadioBluth]

He's got our hip flexors, so we can drive the motion with our core.

[@zachwhitsel3181]

I’ve done all kinds of at home workouts that were great cardio but I never felt like I was building anything. Every muscle group on my body is sore after this. Fantastic. Can’t say enough good!

[@dksauciboi3333]

Do you still do it and did it work

[@kyledeakin9639]

Are you still doing it? Have you built a lot of muscle?

[@jorgelyra]

I've been doing this routine since November, 2020. And man, i've had some REALLY significant changes in my body. These exercises are not made to have a huge body, but it really develops the muscles around your whole body, with a nice definition. This plan is been helping me a lot to stay as fit as i can since i started it, and i could notice changes from month 3. After some time it gets easier to do, but that's when it can get even better, cause i started doing 2 sets with each routine day, and after a year i felt i could finally start doing 3 sets, so i decided to get to the next level. And when you get to do 3 sets... those gains are even more huge. I'm still suffering from doing 3 sets, but this helps me to feel good. Props to this video. And thank you Jeff!

[@Rodrigoooous]

Is it okay to do just one complete set?

[@KamisatoElias]

@@Rodrigoooous do as much as you physically can. You want to overload your muscles as much as you can so they grow back stronger :)

[@sevinator6831]

Do u do 3 workouts a week

[@sevinator6831]

Also do u not take breaks at all throughout the workout

[@sevinator6831]

@KRATOS GOD OF WAR thanks, I'll try this out

[@pewdiepieschair5836]

Alternative title: *How the Coronavirus is NOT KILLING your GAINS*

[@SimonAndthensome4u]

perfect.

[@jumpbodyfitnessjbf870]

LOL

[@Manofculturee]

goddamn i thought i was the only one!!

[@Loyal2law]

As much as I agree with this, I feel like it'll be out of Jeff's character to have this kind of title. Then again, that's why we're here, lol!

[@tejshdesai5031]

Nice.

[@planetxpress]

Because I needed a reference to remember what some of these moves were Workout A 4:02 - 1A Alt. Single Leg Box Squats 4:20 - 1B 1 1/2 Bottomed Out Squats 4:43 - 1C Jump Squats 5:16 - 2A Handstand Pushups/Power Pushaway 5:35 - 2B Rotational Pushups 6:01 - 2C Cobra Pushups 6:23 - 3A Alt. Single Leg Heel Touch [Kickstand] Squats 6:52 - 3B Alt. Sprinter Lunges 7:08 - 3C Plyo Sprinter Lunges 7:31 - 4A Pullups 7:57 - 4B Human Pullovers/Sliding Pulldowns 8:48 - 4C Inverted Chin Curls 9:07 - 5A Reverse Corkscrews 9:19 - 5B Black Widow Knee Slides 9:36 - 5C Levitation Crunches 9:51 - 6 Angels and Devils Workout B 10:45 - 1A Slick Floor Bridge Curls 11:15 - 1B Long Leg Marches 11:38 - 1C High Hip Bucks 11:57 - 2A Variable Wall Pushups/Decline Knee Flat Pushups 12:34 - 2B Alt. BW Side Lateral Raises 13:08 - 2C BW Triceps Extensions 13:27 - 3A Alt. Crossover Step Ups 13:46 - 3B Alt. Reverse Lunges 14:03 - 3C Split Squat Jumps 14:15 - 4A Chinups 14:34 - 4B Inverted Rows 14:52 - 4C Back Widows 15:08 - 5A Ab Halos 15:23 - 5B V-up Tucks 15:32 - 5C Sit-up Elbow Thrusts 15:43 - 6 Reverse Hypers

[@rd2102]

You the Man

[@filipesm77]

Bring a medal to this man 👍🏾

[@cooltroop2]

Ty brother

[@palasalud2940]

I'll leave my comment here to save the comment, thanks man

[@captaindoggo6424]

Thanks man

[@levileijenhorst1949]

I've done this workout during the first four months of COVID every two days in my garden and the changes that I've seen are magnificent. Both in mental health, physical health and muscle growth. With this workout I've seen more changes than with any other (paid) workout program that I've tried. Thanks for this Jeff.

[@fireonyou4503]

Writing it for myself to get quick access. Beginner A 1 Anterior Lower (Squat) 1.1 4:10 - Alt. Single Leg Box Squats (High Box) 1.2 4:20 - 1 1/2 Bottomed Out Squats 1.3 4:46 - Jump Squats 2 Upper Push 2.1 5:24 - Power Pushaways 2.2 5:52 - Knee Rotational Pushups 2.3 6:11 - Knee Cobra Pushups 3 Posterior Lower (Hinge) 3.1 6:43 - Alt. Heel Touch Squats (Kickstand) 3.2 6:54 - Alt. Sprinter Lunges 3.3 7:19 - Plyo Sprinter Lunges 4 Upper Pull 4.1 7:41 - Seated Pullups 4.2 8:33 - Bodyweight Sliding Pulldowns 4.3 8:50 - Inverted Chin Curls 5 Abs 5.1 9:10 - Reverse Corkscrews 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Beginner B 1 Posterior Lower (Hinge) 1.1 10:47 - Slick Floor Bridge Curls 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Push 2.1 12:24 - Knee Decline to Flat Pushups 2.2 12:57 - Knee BW Side Laterals 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower (Lunge) 3.1 13:30 - Alt. Crossover Step Ups 3.2 13:48 - Alt. Reverse Lunges 3.3 14:01 - Split Squat Jumps 4 Upper Pull 4.1 14:26 - Seated Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widows 5 Abs 5.1 15:08 - Ab Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit-Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers Advanced A 1 Posterior Lower 1.1 4:02 - Alterior Leg Box Squats 1.2 4:20 - 1 1/2 Bottom Out Squats 1.3 4:46 - Jump Squats 2 Upper Lower 2.1 5:17 - Handstand Pushups 2.2 5:36 - Rotational Pushups 2.3 6:03 - Cobra Pushups 3 Anterior Lower 3.1 6:25 - Alt Single Leg Heel Touch Squats 3.2 6:54 - Alt Sprinter Lunges 3.3 7:07 - Pylo Sprinter Lunge 4 Upper Pull 4.1 7:29 - Pullup 4.2 7:58 - Human Pullover 4.3 8:50 - Inverted Chin Pulls 5 Abs 5.1 9:10 - Reverse Corkscrew 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Advanced B 1 Posterior Lower 1.1 10:47 - Slick Floor Bridge 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Lower 2.1 11:58 - Variable Wall Pushup 2.2 12:35 - BW Side Lateral Raises 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower 3.1 13:30 - Alt Crossover Step Ups 3.2 13:48 - Alt Reverse Lunges 3.3 14:01 - Split Squat Jump 4 Upper Pull 4.1 14:17 - Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widow 5 Abs 5.1 15:08 - Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers ***Advise for beginners from Personal Experience: 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 exercises.Otherwise you might get hurt.

[@truetotradition]

Me:*starts doing push-ups* Gym-bro walking up: how many more sets do you have with the floor?

[@LoLgAmEsViNz]

"We can alternate if you want" "Nah Bro I'll wait"

[@Caleb_Doggett]

Why is your gym bro in your house with you? 🍆🍆🍆

[@RichardRatner.1972]

Haha 👍😄 very funny! Kind regards Richard U.K

[@aminedif4608]

@@Caleb_Doggett cuz it's your actual brother lmao

[@urishima]

@@Caleb_Doggett I dunno, man. He won't leave. Call 911.

[@powerlifter187]

Everyone's gonna be locked in their houses getting jacked now.

[@senorpepper3405]

or jackin

[@bigga5406]

Wiping their butts in between sets with all their TP

[@ssholum]

@@bigga5406 Black market TP coming to an alley near you.

[@iliveinsideyourhouse3943]

Prison style

[@John8.7]

Like prison.

[@OliveBranchMRC]

Thank you much for making this workout public and free for the public to view, Mr. Cavaliere! Gym closures here in Canada continue to affect lots of people's gains and progress, and I only wish I had found this video last year. I did workout A yesterday and today I feel quite sore, and can't wait to do workout B tomorrow! Your videos provide us fitness newbies a great resource for getting started, and I can't express enough gratitude for making sure even the advanced exercises have a beginner variation. You're the best!

[@socawarrior1263]

the biggest challenge with this is remembering the exercise and doing them consecutively without stopping to watch the video or read in between sets.

[@RiDankulous]

Practice and taking breaks to review at first. That's my plan. Sehit has a good idea too, though. Don't be afraid to modify to suit your needs. I do.

[@mushuable]

What I did was writing down the exercises sequence on a paper sheet. After a few workouts you remember what you wrote on the paper corresponds to in the video and you can just throw a look at the sheet instead of stopping and checking the video.

[@theofanislantzakis9869]

Thanks for the tip.

[@randolphpinkle4482]

@@mushuable Exactly. I watched the video, wrote them down, glanced at my paper, and away I go. I also set my stopwatch to 1-minute BEEP 10 seconds BEEP 1-minute, etc. That way I can use the 10 seconds to check the paper. After a couple of times, it is 1-minute BEEP 1-minute BEEP 1-minute REST, once I know the movements cold.

[@trollinape2697]

Biggest challenge is the upper pull, the bigger ones are so easy and the advanced ones so hard

[@Catbus2009]

eXcuSE: But Jeff, I don't have a 'home'. Guess I can't workout. Jeff: "The PERFECT Total Body Workout for the Homeless (Follow Along)."

[@Ruben901]

The perfect Stranded on an Island workout (Gains Guaranteed)

[@topgames2619]

perfect workout for people on hospital beds

[@daveycampbellfitness304]

Calvin Frey kzbin.info/www/bejne/iYrMk3-qpNZ-r6c

[@billandmelpateverysinglech2150]

Jeff Has the answers !!! lol there are no excuses !!!

[@skinthedog4106]

It's called Street workout

[@TheOmniPimp]

Just did this. Day 1: Didnt even complete the whole routine. After the jump squats, I was on my back for solid 5 mins trying to catch my breath. Got as far as the Back Widow before my body had enough. By that point my muscles felt like jelly, I was nauseous, thirsty, and wanted to pass out. I look forward to going further next time.

[@jonathanrashleigh8771]

Lol I just had exact same experience. Really close to throwing up 😂

[@MadHajj123]

Me: finally taking a break from the gym because of the corona virus Jeff: no you're not

[@easley421]

Do you even lift?

[@JassimBjj]

Do you even lift?

[@jaytherestless2117]

Ahmad Ali lift do you even hmmmm?

[@Noname-bt7zp]

I’m not sure this guy lifts

[@TheTariqibnziyad]

Do you even lift 2 ?

[@mierso]

For the boys at home who need a point of reference: Advanced A 1 Posterior Lower 1.1 4:02 - Alterior Leg Box Squats 1.2 4:20 - 1 1/2 Bottom Out Squats 1.3 4:46 - Jump Squats 2 Upper Lower 2.1 5:17 - Handstand Pushups 2.2 5:36 - Rotational Pushups 2.3 6:03 - Cobra Pushups 3 Anterior Lower 3.1 6:25 - Alt Single Leg Heel Touch Squats 3.2 6:54 - Alt Sprinter Lunges 3.3 7:07 - Pylo Sprinter Lunge 4 Upper Pull 4.1 7:29 - Pullup 4.2 7:58 - Human Pullover 4.3 8:50 - Inverted Chin Pulls 5 Abs 5.1 9:10 - Reverse Corkscrew 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Advanced B 1 Posterior Lower 1.1 10:47 - Slick Floor Bridge 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Lower 2.1 11:58 - Variable Wall Pushup 2.2 12:35 - BW Side Lateral Raises 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower 3.1 13:30 - Alt Crossover Step Ups 3.2 13:48 - Alt Reverse Lunges 3.3 14:01 - Split Squat Jump 4 Upper Pull 4.1 14:17 - Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widow 5 Abs 5.1 15:08 - Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers Posted originally by Chris*

[@aariz1616]

A. D. Thanks

[@chrisarmstrong3727]

Cheers

[@utkult]

Merci monsieur

[@thekkb007]

THANKS MAN

[@vamseedhara]

Thanks a ton Buddy! :)

[@DClarke89]

Much love from the uk, Athlean x is the best in the game. Finally joined a gym after watching Jeff true inspiration. Lost 40pounds the 1st day, Membership fee.

[@prottaymazumder1067]

Nice😂🤣

[@rello6135]

Posting for quick reference. Beginner: Beginner A 1 Anterior Lower (Squat) 1.1 4:10 - Alt. Single Leg Box Squats (High Box) 1.2 4:20 - 1 1/2 Bottomed Out Squats 1.3 4:46 - Jump Squats 2 Upper Push 2.1 5:24 - Power Pushaways 2.2 5:52 - Knee Rotational Pushups 2.3 6:11 - Knee Cobra Pushups 3 Posterior Lower (Hinge) 3.1 6:43 - Alt. Heel Touch Squats (Kickstand) 3.2 6:54 - Alt. Sprinter Lunges 3.3 7:19 - Plyo Sprinter Lunges 4 Upper Pull 4.1 7:41 - Seated Pullups 4.2 8:33 - Bodyweight Sliding Pulldowns 4.3 8:50 - Inverted Chin Curls 5 Abs 5.1 9:10 - Reverse Corkscrews 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Beginner B 1 Posterior Lower (Hinge) 1.1 10:47 - Slick Floor Bridge Curls 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Push 2.1 12:24 - Knee Decline to Flat Pushups 2.2 12:57 - Knee BW Side Laterals 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower (Lunge) 3.1 13:30 - Alt. Crossover Step Ups 3.2 13:48 - Alt. Reverse Lunges 3.3 14:01 - Split Squat Jumps 4 Upper Pull 4.1 14:26 - Seated Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widows 5 Abs 5.1 15:08 - Ab Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit-Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers

[@smilingbuddha]

" Coronavirus is killing my gains" Jeff: *SAY NO MORE*

[@gamefinity6788]

g

[@gamefinity6788]

Smiling Buddha kzbin.info/www/bejne/n4iQkoKsrrRsZ68

[@noblenavigator2595]

Why Why Why am I alone watching and like thinking I barely deserve this guy. 🤷‍♂️ Like what have I done to deserve it? Alas nvm. Pure hearted souls simply do the right thing and BEYOND without asking anything in exchange. But still it blows my motherfucking mind to watch this guy do what he does. Help the way he helps virtually giving away an entire Perfect program for free? *Sigh* 😂😂😂

[@JoseRodriguez-ct7wv]

Lmao fr

[@WorldKeepsSpinnin]

Noble Navigator I got autism reading that

[@Linkaara]

So much respect for Jeff. Instead of taking advantage of the quarantine to ONLY tell people to buy his Xero program; he actually goes and give us a full bodyweight program for free. Respect

[@williamdeng7524]

whats a xero program

[@Linkaara]

​@@williamdeng7524 It´s an intense workout program he developed which is 100% bodyweight athleanx.com/xero

[@gonkong5638]

This is Xero program. I doubt Xero better than this. I do recommend learn some warm up and stretch though.

[@oried9669]

Advanced A 1 Posterior Lower 1.1 4:02 - Alterior Leg Box Squats 1.2 4:20 - 1 1/2 Bottom Out Squats 1.3 4:46 - Jump Squats 2 Upper Lower 2.1 5:17 - Handstand Pushups 2.2 5:36 - Rotational Pushups 2.3 6:03 - Cobra Pushups 3 Anterior Lower 3.1 6:25 - Alt Single Leg Heel Touch Squats 3.2 6:54 - Alt Sprinter Lunges 3.3 7:07 - Pylo Sprinter Lunge 4 Upper Pull 4.1 7:29 - Pullup 4.2 7:58 - Human Pullover 4.3 8:50 - Inverted Chin Pulls 5 Abs 5.1 9:10 - Reverse Corkscrew 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Advanced B 1 Posterior Lower 1.1 10:47 - Slick Floor Bridge 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Lower 2.1 11:58 - Variable Wall Pushup 2.2 12:35 - BW Side Lateral Raises 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower 3.1 13:30 - Alt Crossover Step Ups 3.2 13:48 - Alt Reverse Lunges 3.3 14:01 - Split Squat Jump 4 Upper Pull 4.1 14:17 - Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widow 5 Abs 5.1 15:08 - Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers

[@bjorkrajta4035]

I didn't understand one thing about the vid. The exercises are meant to be done without any rest between them?!

[@oried9669]

@@bjorkrajta4035 ye i guess so gl nab

[@nicolasaltamiranofrontalin6523]

I've doing this workout, combined with calisthenics and weighed calisthenics, throughout the week, for over 3 years and damn, I can say, it still kills me like the first day (3 sets of the entire circuit). Can't thank you enough Jeff. You are a Jewel in the desert ^^

[@pmaden5378]

Alt.Single-Leg Low Box Squat (Adv) 4:01 Alt.Single-Leg Low Box Squat (Beg) 4:11 1 ½ Bottomed out squats (All) 4:20 Jump Squats (All) 4:44 Handstand Pushups (Adv) 5:17 Power Pushaways (Beg) 5:24 Rotational Pushups (Adv) 5:35 Rotational Pushups Knees (Beg) 5:54 Cobra Pushups (Adv) 6:01 Cobra pushups from knees (Beg) 6:12 Alt. Heel touch squats (Adv) 6:24 Alt. Heel touch kickstand squats (Beg) 6:42 Alt Sprinter Lunges (All) 6:52 Plyo Sprinter Lunges- Low (Adv) 7:08 Plyo Sprinter Lunges - High (Beg) 7:19 Pullups (Adv) 7:30 Seated pullups (Beg) 7:42 The Human Pullover (Adv) 7:57 Sliding Pulldowns (Beg) 8:34 Inverted chin curls (All) 8:49 Reverse Corkscrews (All) 9:09 Black Widow Knee Slides (All) 9:19 Levitation Crunces (All) 9:36 Angels and Devils (All) 9:53 End of Workout A Slick Floor Bridge Curls (All) 10:44 Long Leg Marches (All) 11:15 High Hip Bucks (All) 11:38 Variable wall pushups (Adv) 11:57 Decline Knee to Flat Pushups (Beg) 12:26 BW Side Lateral Raises (Adv) 12:35 BW Side Lateral Raises from Knees (Beg) 12:58 BW Triceps Extensions (All) 13:09 Alt. Crossover Step Ups (All) 13:29 Alt. Reverse Lunges (All) 13:48 Chinups (Adv) 14:17 Seated Chinups (Beg) 14:26 Inverted Rows (All) 14:36 Back Widows (All) 14:52 Ab Halos (All) 15:09 V-Up Tucks (All) 15:24 Sit-Up Elbow Thrusts (All) 15:33 Reverse Hypers (All) 15:43 End of Workout B

[@mechsyed007]

Thanks buddy

[@christiaanopperman6018]

Thank you so much

[@SnowmanMAHU]

Perfetoooo, thanks mate

[@ogblah]

PMA Den hero

[@shadowshaman1521]

Thnaks

[@ravs3788]

Jeff has just slayed every home workout on internet ever! Give this man a standing ovation!👏🏻👏🏻👏🏻

[@joshuaindrawis3223]

Vir 'S Bro this is more cardio then fucking muscle training. There’s no fucking way I’m not doing this without resting😂😂😂

[@diabymamadou1418]

tres cool

[@danialkazi]

Corona: "I'm killing your gains" Jeff: "Here are 5 things wrong about the virus"

[@muzgnasicianie]

Need to squeeze this virus with glutes. 😂

[@Bakmeiredfist]

🤣

[@Anthony-gm4oz]

Throwback to Jeff's "S.F. Diet by Viral Genics" lol

[@abcd-sf5ur]

The comments on Jeff are lit af😂😂

[@KJL00]

This man deserves an award for his contributions to society. Not many would be willing to put out so much great health benefiting FREE material.

[@TheEminemOwns]

Yeah sure, 9,5 mill subscribers and an average of 1mill views on 8ish videos a month on a channel that probably never gets demonetized, while simultaneously promoting both his gym and his products to millions of people. This guy isn't poor I'll assure you of that. It's like saying a guy who shows and explains all the cool stuff about his car is for "Free" when he owns the company producing the car. The marketing value of this channel alone is worth several millions.

[@92AlexanderS]

TheEminemOwns Your argument is so useless. He did this from beginning on, he got big by giving free information.

[@zaynali1400]

My guys Robin hood takes from the rich and provides for the poor

[@kyledeakin9639]

Are you still doing it? Have you built a lot of muscle?

[@anthonynava7749]

​@@zaynali1400 you still have to put that on your tax file so. Are they really taking from the rich? 😅

[@vaibhvtripathi]

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

[@MohammedAlmaimani]

If coronavirus enter Jeff's body, the virus will have fever and headache, then it will apologize to Jeff and leave

[@nonami_066xswqoqowiwl]

OK

[@joshua_prime3743]

XD

[@healthypizza1745]

Jeff will kill it's gains

[@thesmokinogre]

@@nonami_066xswqoqowiwl THIS guy

[@howtragik528]

but right before leaving it hits a 3x10 set of face pulls

[@jordanjordan8726]

Coronavirus: You won't even be able to exercise. ATHLEAN-X: Hold my dumbbell.

[@ridleyw8323]

Made my day 😂

[@jimo9555]

"hold my dumbbell" 😂😂 take a bow son!!

[@trupalukani]

more like, hold my floor

[@Plata0Plomo82]

Hold my bar!

[@theophilelouison7249]

You mean, "hold my biceps!"

[@canyumusak994]

Listen people - this workout is fucking golden. Like you won't belive HOW golden. Started doing this in December and this has been fucking wonders. TBH I only do this routine once (and not twice as Jeff advises) and my body has changed from wobbly to awesome. It really motivated me to start eating clean also in the last 6 weeks and I lose fat super fast, look and feel more athletic. This guy -really- knows what he's talking about

[@canyumusak994]

@David M I won't post pictures but this routine brought me from 85 kg down to 78 (and falling) while building muscle. And having done starting strength some years ago I didn't start at no muscle

[@canyumusak994]

@David M I m pretty sure you can gain weight with this just as great

[@RiDankulous]

Gratz, Can. You inspire. I have it in a Google spreadsheet and I have done most of the exercises once easy to see what is doable and what to downgrade to beginner version.

[@mightyminer515100]

Workout A 4:02 - 1A Alt. Single Leg Box Squats 4:20 - 1B 1 1/2 Bottomed Out Squats 4:43 - 1C Jump Squats 5:16 - 2A Handstand Pushups/Power Pushaway 5:35 - 2B Rotational Pushups 6:01 - 2C Cobra Pushups 6:23 - 3A Alt. Single Leg Heel Touch [Kickstand] Squats 6:52 - 3B Alt. Sprinter Lunges 7:08 - 3C Plyo Sprinter Lunges 7:31 - 4A Pullups 7:57 - 4B Human Pullovers/Sliding Pulldowns 8:48 - 4C Inverted Chin Curls 9:07 - 5A Reverse Corkscrews 9:19 - 5B Black Widow Knee Slides 9:36 - 5C Levitation Crunches 9:51 - 6 Angels and Devils Workout B 10:45 - 1A Slick Floor Bridge Curls 11:15 - 1B Long Leg Marches 11:38 - 1C High Hip Bucks 11:57 - 2A Variable Wall Pushups/Decline Knee Flat Pushups 12:34 - 2B Alt. BW Side Lateral Raises 13:08 - 2C BW Triceps Extensions 13:27 - 3A Alt. Crossover Step Ups 13:46 - 3B Alt. Reverse Lunges 14:03 - 3C Split Squat Jumps 14:15 - 4A Chinups 14:34 - 4B Inverted Rows 14:52 - 4C Back Widows 15:08 - 5A Ab Halos 15:23 - 5B V-up Tucks 15:32 - 5C Sit-up Elbow Thrusts 15:43 - 6 Reverse Hypers

[@jasondashney]

Thanks!

[@andrewca1659]

Thanks!

[@sevanpehlivanian1127]

Thanks

[@_7.8.6]

Hans Mik 👍🏼👍🏼👍🏼

[@aleksanderkupisiewicz2522]

can some one pin it to the top? @athlean-x

[@ndanielsporter]

I can not thank you guys enough. This video is a literal lifesaver during the pandemic

[@theofanislantzakis9869]

Hi Jeff. I'm back after a long break. Your videos have helped me (76 yo man) a lot, fitness, strength and looks. My self confidence is through the roof. Thanks!

[@viktor9155]

"OK I think I'll just do it twice" few minutes later "OK I think I'll do it once"

[@jasonantonio7025]

I feel your pain. Somehow I managed to make it to the end of the second round before collapsing in a heap.

[@jacobmckee434]

Bro I know I figured I’d do this for a week then progress to two rounds. Cause I’m dying at the end of the first round every time haha

[@ifwecouldvote]

@@jacobmckee434 same, but it's getting easier every time, so things are looking up 😁

[@leswhynin913]

LOL exactly what happened to me! I'm working up to do doing sets

[@rhythm9968]

So true

[@matthiasbuck385]

This workout not only helped my gains but also helped me overcome the big toilet paper-shortage in germany because after doing 1 Round of "A" i wasn't able to sit down any more to use the toilet

[@HardwareG33k]

Same lol

[@HardwareG33k]

I now feel like I'm seventy because I'm holding on to things for support and lowering myself down to sit haha

[@MrDacedric]

@@HardwareG33k Glad it's not just me. Barely made it down the stairs at home without falling over.

[@Tag6488]

Lmfaoo!!

[@itsmurod]

100 freaking percent

[@JohnnyCatFitz]

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 💗

[@GameBreakerGod]

How can anyone dislike such an amazing video with such good explanation. Anyway I love the video 🔥

[@gold_beaked_flamingo7526]

I'm glad Jeff is showing home workouts in his home, also known as the gym because Jeff lives in the gym

[@fattyjaybird7505]

Sleeps on the benchpress, eats on the bicep curl

[@EverydayTech1]

Coronavirus: "here is your excuse for not going to the gym" Jeff: "hold my protein shake"

[@ivankontenski4396]

Hold my face pull*

[@johnshepard3197]

Hold my broom stick *

[@miguelhortey8221]

Hold my muscle marker*

[@mz_desai2768]

Hold my whipped cream*

[@nightmareslasher9510]

Hold my big mac

[@danielrichards249]

Dude you're a legend, I've been watching your videos since I was about 15 and they're sick! you actually explain the benefits rather than just showing crazy workouts

[@froschkenig]

One thing that makes these great workouts even better: I could easily make them easier or more difficult, adjusting to whatever strength level or even mood I was.

[@kyledeakin9639]

Are you still doing it? Have you built a lot of muscle?

[@froschkenig]

@@kyledeakin9639 I use them with a mix of other things and for my goals back then they worked great.

[@asharedo]

This guy is so far ahead of any other strength training coach on the internet.

[@beepsilver]

What makes him great is his physiological explanation of the movements.

[@dylanr4854]

And these workouts are totally free which is great

[@haljoseph1263]

asharedo on the planet *

[@Overphased]

No he's not. Strength coaches that have actual credentials whether with themselves or their clients are. Cmon jeff is pretty good, but he's not that good.

[@fernandoneto2184]

I organized the Workout A (Beginner version) if anyone wants kzbin.info/www/bejne/gqDRaoSFpsaUr5o

[@alialjohani4631]

Covid-19: stay home Jiff: how covid-19 helps you to add 1 inch to your arms.

[@allanv3237]

Ali Aljohani my name is Jiff

[@kis005]

Allan V 😂😂

[@hastingsmcmillian6716]

It was a smart business move 🤣

[@MrWolf__]

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.

[@xavierp4035]

This is perfect for those who have a limited amount of time throughout the day. Very effective set of exercises. Thank you for the video

[@abdullahyusuf2929]

Beginner's timestamps 4:00- single leg box squat 4:20 1 1/2 bottomed out squats 4:45 jump squat 5:24 power pushaways 5:35 rotational pushups from knees 6:12 cobra pushups from knees 6:24 alternating heel touch squats 6:59 alt. Sprinter lunges 7:05 plyo sprinter lunge 7:40 seated pullups 8:30 sliding pulldown 8:50 inverted chin pull 9:10 reverse corkscrew 9:20 black widow knee silde 9:35 levitation crunch 9:50 angels and devils 10:19 workout A review Beginner Workout b 10:45 slick floor brodge curl 11:15 long leg march 11:40 high hip buck 12:20 decline knee to flat pushups 12:35 bodyweight side lateral raise 13:05 bw tricep extensions 13:25 alt. Crossover step ups 13:45 alt. Reverse lunge 14:00 split squat jump 14:25 seated chinups 14:35 inverted row 14:50 back widow 15:05 Ab halos 15:20 v-up tuck 15:30 situp elbow thrusts 15:40 reverse hyper extension 16:10 workout b beginner overview

[@tjtaylor4955]

You left out exercises..

[@abdullahyusuf2929]

@@tjtaylor4955 ya its for the beginner circuit and also i expected id be the only one who saw it. I'll update it for workout b when I get to it.

[@martinez153]

ty bro

[@Orisiya]

Jumps squats don't work if you have neighbors : p

[@NAVISINCE93]

AUS Yusuf how many series?

[@makss1219]

BEGINNER Beginner A 1 Anterior Lower (Squat) 1.1 4:10 - Alt. Single Leg Box Squats (High Box) 1.2 4:20 - 1 1/2 Bottomed Out Squats 1.3 4:46 - Jump Squats 2 Upper Push 2.1 5:24 - Power Pushaways 2.2 5:52 - Knee Rotational Pushups 2.3 6:11 - Knee Cobra Pushups 3 Posterior Lower (Hinge) 3.1 6:43 - Alt. Heel Touch Squats (Kickstand) 3.2 6:54 - Alt. Sprinter Lunges 3.3 7:19 - Plyo Sprinter Lunges 4 Upper Pull 4.1 7:41 - Seated Pullups 4.2 8:33 - Bodyweight Sliding Pulldowns 4.3 8:50 - Inverted Chin Curls 5 Abs 5.1 9:10 - Reverse Corkscrews 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Beginner B 1 Posterior Lower (Hinge) 1.1 10:47 - Slick Floor Bridge Curls 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Push 2.1 12:24 - Knee Decline to Flat Pushups 2.2 12:57 - Knee BW Side Laterals 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower (Lunge) 3.1 13:30 - Alt. Crossover Step Ups 3.2 13:48 - Alt. Reverse Lunges 3.3 14:01 - Split Squat Jumps 4 Upper Pull 4.1 14:26 - Seated Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widows 5 Abs 5.1 15:08 - Ab Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit-Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers

[@gustavbruunkjr5123]

Please reply to this reply, so I can easily come back here

[@heisvi9317]

@@gustavbruunkjr5123 +

[@GameForMyLife]

GVRX commenting to remember

[@GameForMyLife]

Gustav Bruun Kjær im replying can u do the same to my comment

[@gustavbruunkjr5123]

@@GameForMyLife no worries

[@ssahai04]

Gonna try yet again after giving up for the 5th time this lockdown and gaining 15-20kgs. This man is the sole reason why I get encouraged to workout a lil bit... Gonna try this now!

[@innstarbands6118]

Damn! This is pure gold, hats off to this guy. You just need dedication and discipline while working out not bulky pieces of equipment.

[@anantbijolia8415]

Jeff puts up an entire workout together for us even though there are plenty of home workout videos already on the channel. Jeff saves the day again. Thank you Jeff we love you.

[@hussainthebane]

I mean ngl would be pretty dumb not to.

[@silentkiller2mm]

Next: "A workout you can do when you have corona disease"

[@jimo9555]

Next up, Sets and reps for coughing

[@spetsnatzlegion3366]

10 coughs, 4 sets, 5 while lying down, 5 while hanging upside down.

[@zwei2576]

SpetsnatzLegion 336 Gotta make sure there’s enough sets standing up, so you cough more athletically

[@mayankgupta6213]

Prayer..

[@zam50]

I propably have it

[@AndyCopps]

This workout was only introduced to me yesterday and started today. After all the pain and strain that Covid has had on my business I am spending most of my time working from home now. Haven't got the budget to go to the gym so I immensely appreciate this video. Only did Workout A and I am feeling it. just hope I can keep it up.

[@kyledeakin9639]

Are you still doing it? Have you built a lot of muscle?

[@Worm4real]

I want to say I really found this very helpful. Even beyond COVID I just don't go out much and this has been just perfect for me to start doing.

[@JB1L]

Coronavirus enters Jeff's body Jeff's white cells: if you want to enter you gotta do it with a *proper* *form*

[@sabfit4life277]

😂😂😂😂🔥

[@TheGuyintheHoodhere]

this made my day,

[@Neveraskked]

🤣🤣

[@rinse3x]

You win the internet

[@KAdArShDonNVSN]

Next on AthleanX : "Dead and rotting? Here are some exercises to help you in your grave"

[@everychannel1025]

Gonna look big in that coffin right babe?

[@KAdArShDonNVSN]

@@everychannel1025 and saucy

[@Storm_W.M.]

@T-800 Model 101 Infiltrator Unit. 😂😂😂😂😂😂😂

[@specopsgaming8366]

And he'll be like hey guys its jeff cavaliar athlean x dot com

[@zeusrazor1452]

@T-800 Model 101 Infiltrator Unit. nicely done!

[@lizcuero5781]

I was sore for three days straight after this. IT worked my arms like no one else ever has. THank You!!!!

[@ramudon2428]

Have three weeks off where I can't go to the gym but have a lot of time in the evenings, and I'm going to do this until I can get back to the gym once the vacation is over to keep my momentum going seeing as how I just started working out a month ago. Thanks, Jeff!

[@SomeInfo-ib3wz]

A full, free workout plan, correctives at the end, well explained, solid filming, no bullshit. What a channel, hope this guy gets all the success he deserves.

[@yashkuwade1199]

Really can't appreciate this enough! And it's super effective

[@CrimsonDeathBed]

10 million-plus subs, I'd say he's getting his well-deserved success

[@jamludentertainment]

Thank you

[@colint3758]

@@yashkuwade1199 does this workout look like you go to the gym? (I don’t gotta gym membership)

[@bulkoverload8857]

Couldn’t agree more, I also have a home workout on my channel if you’re interested 💪🔥

[@johnbarr7271]

When Jeff gets coronavirus, the virus needs to go into quarantine for 14 days

[@tunim4354]

😂😂

[@fattyjaybird7505]

This is great 🤣🤣🤣

[@pranavps851]

*corona virus gets Jeff

[@jimo9555]

😂😂😂

[@Kyance]

Jeff will explain to the coronavirus what it's doing wrong, but hopefully won't show a better example.

[@smutsmat]

This work out is intense but amazing. Thank you so much for this.

[@mrwon1027]

I love the simplicity of the work outs and I have not regretted subscribing since I've been exposed to this channel...Keep up the good work AltheanX team

[@Will-jg2zs]

Coronavirus: haha you can't go to the gym Jeff: *Let me stop you right there.*

[@derekdeadlifts2986]

Gains will never be post poned

[@ronaldtatrai7290]

I love these workouts. Extremely challenging for me. Great stuff.

[@ricksterdrummer2170]

Those push-ups with rotation is a game-changer for me! Best exercise I’ve ever experienced.

[@readmelancholystrumpetmaster]

This man just keeps giving and giving. Yeah, I know he's making money, but he's not getting it from me. Thanks, Jeff

[@marcelomeirelles4096]

Have you watched the video? So yeah he is getting money from you also

[@luisdominicci2864]

He's not getting money from you but he still get pay fro your viewing his videos indirectly

[@danieltscharnuter4794]

Same here and it was a good spend!

[@anticlickbait]

Lol u are naive

[@houseofgraceworship]

Lol

[@olivernystedt2538]

This video just shows how nice Jeff is, he gives us all this for free. Stay safe in these corona times guys👍🏻

[@WhatColourIsYourBugatti_]

Oliver Vetterstad Monetisation???

[@GuneetAtwal1996]

@@WhatColourIsYourBugatti_ This video will get demonetized because he said Coronoa virus in the video. (I know KZbin sucks)

[@KarmaTrain737]

Awesome workout. Thank you! Really enjoying these types of high intensity, bodyweight and dynamic exercises.

[@bradmarshall8220]

I used to lift quite a bit in college. It's been about 4 years since then. I didn't realize how out of shape I was until I did this. Couldn't make it through A or B without stopping. I only did it one time through too. I'm determined to keep doing this so I can make it through all three times with minimal (or none) stopping. Hands down the hardest workout I've ever done. Weights or not. Thanks for the great workout Jeff. I'll come back with my progress.

[@TheGreen627]

Workout A: Workout B: 4:00 Box Squats 10:42 Slick Floor Bridge Curls 4:20 Bottomed Out Squats 11:13 Long Leg Marches 4:40 Jump Squats 11:35 High Hip Bucks 5:15 Handstand Pushups 11:55 Variable Wall Pushups 5:33 Rotational Pushups 12:33 Side Lateral Raises 5:59 Cobra Pushups 13:08 Triceps Extensions 6:21 Heel Touch Squats 13:26 Crossover Step Ups 6:49 Sprinter Lunges 13:45 Reverse Lunges 7:04 Plyo Sprinter Lunges 14:01 Split Squat Jumps 7:28 Pullups 14:15 Chinups 7:53 Human Pullovers 14:32 Inverted Row 8:46 Inverted Chin Curls 14:50 Back Widow 9:03 Reverse Corkscrews 15:07 AB Halos 9:15 Knee Slides 15:21 V-UP Tucks 9:33 Levitation Crunches 15:29 SIT-UP Elbow Thrusts 9:50 Angels and Devils 15:41 Reverse Hyper FACE PULLS!!!!

[@jaloshy9614]

God bless you

[@jobkuperus]

It's been 10 hours now that I've been waiting for this for work out B....

[@TrapMadnessOfficial]

thanks! :)

[@andrliv2750]

From A to B i can have a rest? And if yes 30 sec is ok? And between rounds how many rest i can have? Thank you

[@danielsliecis5255]

This is a copy paste for myself: 1 Anterior Lower (Squat) 1.1 4:10 - Alt. Single Leg Box Squats (High Box) 1.2 4:20 - 1 1/2 Bottomed Out Squats 1.3 4:46 - Jump Squats 2 Upper Push 2.1 5:24 - Power Pushaways 2.2 5:52 - Knee Rotational Pushups 2.3 6:11 - Knee Cobra Pushups 3 Posterior Lower (Hinge) 3.1 6:43 - Alt. Heel Touch Squats (Kickstand) 3.2 6:54 - Alt. Sprinter Lunges 3.3 7:19 - Plyo Sprinter Lunge 4 Upper Pull 4.1 7:41 - Seated Pullups 4.2 8:33 - Bodyweight Sliding Pulldowns 4.3 8:50 - Inverted Chin Curls 5 Abs 5.1 9:10 - Reverse Corkscrews 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Beginner B 1 Posterior Lower (Hinge) 1.1 10:47 - Slick Floor Bridge Curls 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Push 2.1 12:24 - Knee Decline to Flat Pushups 2.2 12:57 - Knee BW Side Laterals 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower (Lunge) 3.1 13:30 - Alt. Crossover Step Ups 3.2 13:48 - Alt. Reverse Lunges 3.3 14:01 - Split Squat Jumps 4 Upper Pull 4.1 14:26 - Seated Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widows 5 Abs 5.1 15:08 - Ab Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit-Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers Advanced A 1 Posterior Lower 1.1 4:02 - Alterior Leg Box Squats 1.2 4:20 - 1 1/2 Bottom Out Squats 1.3 4:46 - Jump Squats 2 Upper Lower 2.1 5:17 - Handstand Pushups 2.2 5:36 - Rotational Pushups 2.3 6:03 - Cobra Pushups 3 Anterior Lower 3.1 6:25 - Alt Single Leg Heel Touch Squats 3.2 6:54 - Alt Sprinter Lunges 3.3 7:07 - Pylo Sprinter Lunge 4 Upper Pull 4.1 7:29 - Pullup 4.2 7:58 - Human Pullover 4.3 8:50 - Inverted Chin Pulls 5 Abs 5.1 9:10 - Reverse Corkscrew 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Advanced B 1 Posterior Lower 1.1 10:47 - Slick Floor Bridge 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Lower 2.1 11:58 - Variable Wall Pushup 2.2 12:35 - BW Side Lateral Raises 2.3 13:08 - BW Triceps Extensions 3. Anterior Lower 3.1 13:30 - Alt Crossover Step Ups 3.2 13:48 - Alt Reverse Lunges 3.3 14:01 - Split Squat Jump 4 Upper Pull 4.1 14:17 - Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widow 5 Abs 5.1 15:08 - Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers

[@felipekocewiczdesouza6018]

Dude, thank you so much!!! I'm on half a month following this, and I already see some gains in my strenght and perfomance! THANK YOU SO MUCH!!!!!

[@yj9203]

Coronavirus: Hah, watch me turn the whole world obese Athlean X: *You dare oppose me mortal*

[@mr.j7864]

Jeff is apparently "mortal" according to jesse, don't believe him tho.

[@tetravx-553]

Red eye flare

[@daveycampbellfitness304]

kzbin.info/www/bejne/iYrMk3-qpNZ-r6c

[@gezisrael5076]

Here are the timestamps for each individual workout *You can do it!* Alt.Single-Leg Low Box Squat (Adv) 4:01 Alt.Single-Leg Low Box Squat (Beg) 4:11 1 ½ Bottomed out squats (All) 4:20 Jump Squats (All) 4:44 Handstand Pushups (Adv) 5:17 Power Pushaways (Beg) 5:24 Rotational Pushups (Adv) 5:35 Rotational Pushups Knees (Beg) 5:54 Cobra Pushups (Adv) 6:01 Cobra pushups from knees (Beg) 6:12 Alt. Heel touch squats (Adv) 6:24 Alt. Heel touch kickstand squats (Beg) 6:42 Alt Sprinter Lunges (All) 6:52 Plyo Sprinter Lunges- Low (Adv) 7:08 Plyo Sprinter Lunges - High (Beg) 7:19 Pullups (Adv) 7:30 Seated pullups (Beg) 7:42 The Human Pullover (Adv) 7:57 Sliding Pulldowns (Beg) 8:34 Inverted chin curls (All) 8:49 Reverse Corkscrews (All) 9:09 Black Widow Knee Slides (All) 9:19 Levitation Crunces (All) 9:36 Angels and Devils (All) 9:53 *End of Workout A* Slick Floor Bridge Curls (All) 10:44 Long Leg Marches (All) 11:15 High Hip Bucks (All) 11:38 Variable wall pushups (Adv) 11:57 Decline Knee to Flat Pushups (Beg) 12:26 BW Side Lateral Raises (Adv) 12:35 BW Side Lateral Raises from Knees (Beg) 12:58 BW Triceps Extensions (All) 13:09 Alt. Crossover Step Ups (All) 13:29 Alt. Reverse Lunges (All) 13:48 Chinups (Adv) 14:17 Seated Chinups (Beg) 14:26 Inverted Rows (All) 14:36 Back Widows (All) 14:52 Ab Halos (All) 15:09 V-Up Tucks (All) 15:24 Sit-Up Elbow Thrusts (All) 15:33 Reverse Hypers (All) 15:43 *End of Workout B*

[@jcardosa02]

GEZIsrael thank uuuuu

[@Nordstromtalent]

Thanks!!!!!

[@dylanr4854]

You forgot Jump squats 4:44 But thanks for making this

[@orangeisthenewstrawberry6603]

Boss!

[@amgking7243]

You're awesome. Please upvote this so it doesn't get lost down the sea of comments.

[@6kalec725]

Anterior Lower (Squat) 1.1 4:10 - Alt. Single Leg Box Squats (High Box) 1.2 4:20 - 1 1/2 Bottomed Out Squats 1.3 4:46 - Jump Squats 2 Upper Push 2.1 5:24 - Power Pushaways 2.2 5:52 - Knee Rotational Pushups 2.3 6:11 - Knee Cobra Pushups 3 Posterior Lower (Hinge) 3.1 6:43 - Alt. Heel Touch Squats (Kickstand) 3.2 6:54 - Alt. Sprinter Lunges 3.3 7:19 - Plyo Sprinter Lunges 4 Upper Pull 4.1 7:41 - Seated Pullups 4.2 8:33 - Bodyweight Sliding Pulldowns 4.3 8:50 - Inverted Chin Curls 5 Abs 5.1 9:10 - Reverse Corkscrews 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils

[@6kalec725]

Beginner B. Posterior Lower (Hinge) 1.1 10:47 - Slick Floor Bridge Curls 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Push 2.1 12:24 - Knee Decline to Flat Pushups 2.2 12:57 - Knee BW Side Laterals 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower (Lunge) 3.1 13:30 - Alt. Crossover Step Ups 3.2 13:48 - Alt. Reverse Lunges 3.3 14:01 - Split Squat Jumps 4 Upper Pull 4.1 14:26 - Seated Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widows 5 Abs 5.1 15:08 - Ab Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit-Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse Hypers

[@santiagoquemada7369]

Today I’m starting my 4th week, although there was a one week gap between the second and third because of a knee injury. I’m a skinny teen hoping to get some muscle because as Im growing up I start to feel more uncomfortable with my body. Up until now I’ve been doing only one set of workouts and it takes about twenty five minutes,(clearly finish dying and Im not able to do full minute on the begginer pull ups and stuff) but I’m starting to feel some progress. I just want to thank Jeff for this home workout oportunity, since I dont really have any gyms close by and support all of you who want to take your shirt off this summer without hesitating on your skinny body. You can do it, really. Good luck!

[@fatcat22able]

Good luck brotha, you got this!

[@jamesa5873]

Such a resilient guy, not even an outbreaks gonna stop him from helping us with gainz.

[@Toshi-vl2zq]

The outbreak is nothing though, 2 people have it in my state and lock down. My lab was re-tested after hours of arguing and I had it 6 months ago. Even paid 700 bucks to do it. Pretty sure everybody has had it by now and it's just the actual testing is why the numbers went up. 6 months ago they said I had a lung infection and do nothing but heal up. I'm young and fit but I'm sure others will have problems, my mom, 65 had the same thing I did and is a chainsmoker, she is ok. It's all hype imo.

[@hsddshhdjxs522]

@@Toshi-vl2zq Dude you should think about people above 70 years old they have a 15% chance of dying so do your part to not get the virus and give it to others , also many have health conditions, children and parents can die from your egoism , please take this seriously for the sake of others even if you have below 1% chance of dying because you are young and healty...

[@Toshi-vl2zq]

@@hsddshhdjxs522 I do care about older people but my granny is 85 and wants to die so she can leave me something. I'm rich though, mostly bc of my way of living being cheap. She wants to join her husband though. I got her netflix and all that and chill with her. She hates it though, netflix is the devil, msm the devil, it's all devils, and I agree. ANyway she wanna die, gonna get her some beach side stuff going on bc the home is making her depressed. Might have a 70 year old dude to keep her company.

[@o11o01]

@@hsddshhdjxs522 Don't spread false information about the Corona virus. Unlike many diseases it does not have a worse effect on children like you would expect.

[@AML147]

BRH BinarySloth children with health issues it is deadly. Everyone just needs to stop being a know it all.

[@temukaify]

Was not on top, adding for making my life easier. For those of you athletically challenged people out there like me, here are the beginner workouts. Thank you Zanthis. Beginner A 1 Anterior Lower (Squat) 1.1 4:10 - Alt. Single Leg Box Squats (High Box) 1.2 4:20 - 1 1/2 Bottomed Out Squats 1.3 4:46 - Jump Squats 2 Upper Push 2.1 5:24 - Power Pushaways 2.2 5:52 - Knee Rotational Pushups 2.3 6:11 - Knee Cobra Pushups 3 Posterior Lower (Hinge) 3.1 6:43 - Alt. Heel Touch Squats (Kickstand) 3.2 6:54 - Alt. Sprinter Lunges 3.3 7:19 - Plyo Sprinter Lunges 4 Upper Pull 4.1 7:41 - Seated Pullups 4.2 8:33 - Bodyweight Sliding Pulldowns 4.3 8:50 - Inverted Chin Curls 5 Abs 5.1 9:10 - Reverse Corkscrews 5.2 9:19 - Black Widow Knee Slides 5.3 9:35 - Levitation Crunches 6 Corrective 6.1 9:53 - Angels and Devils Beginner B 1 Posterior Lower (Hinge) 1.1 10:47 - Slick Floor Bridge Curls 1.2 11:15 - Long Leg Marches 1.3 11:38 - High Hip Bucks 2 Upper Push 2.1 12:24 - Knee Decline to Flat Pushups 2.2 12:57 - Knee BW Side Laterals 2.3 13:08 - BW Triceps Extensions 3 Anterior Lower (Lunge) 3.1 13:30 - Alt. Crossover Step Ups 3.2 13:48 - Alt. Reverse Lunges 3.3 14:01 - Split Squat Jumps 4 Upper Pull 4.1 14:26 - Seated Chinups 4.2 14:36 - Inverted Rows 4.3 14:51 - Back Widows 5 Abs 5.1 15:08 - Ab Halos 5.2 15:25 - V-Up Tucks 5.3 15:33 - Sit-Up Elbow Thrusts 6 Corrective 6.1 15:41 - Reverse HypersFor those of you athletically challenged people out there like me, here are the beginner workouts.

[@aliyunura451]

Thanks

[@xrhstoskotakis8546]

Gj

[@alekhrazburg3287]

thank you

[@joseixta8641]

Thanks man

[@nationclips9583]

Ty

[@johnhopkinsakahoppy7180]

Definitely helped me not just physically at this lockdown time but mentally & I'm learning lots from you thanks 2021 your a inspiration

[@kyledeakin9639]

Are you still doing it? Have you built a lot of muscle?

[@HugoFilipeNogueiraFerro]

This man deserves all they praise I saw around the community here that got me to his channel. What a decent human being.

[@yungpito2130]

Hugo Filipe Nogueira Ferro Jeff is the real mvp

[@xboxYIBgames]

More than decent

[@DXK01]

This home workout is more intensive than my actual gym workouts

[@Jayskiallthewayski]

Yep

[@michellesauls6676]

Seriously

[@yuuhaku7048]

Probably because it has some cardio

[@CVW74]

Jeff, you are a diamond. Your generous and the knowledge you share is massively appreciated. I have been checking your videos for a while now and I have learnt so much. I have only just checked this vid and my God its good. Thank you

[@JohtoLad64]

This is way too above my level right now. I weigh too much and just can’t get my body to move correctly like this. But I’m not giving up. Once I’m ready I’m going to come back to this and I’m going to conquer it. I’m not going back on my word. Watch me everyone because I’ll be back

[@Dude-cf8hb]

I believe in you

[@antonijusjagarcec4763]

You back?

[@JohtoLad64]

@@antonijusjagarcec4763 no since I’m still not there yet, but yes cause I haven’t forgotten I said this lol. Been a bumpy ride of on-s and off-s but I’m still making it my goal to get to this point one day. It might take me who knows how long, but one day it will happen

[@jim0000]

@@JohtoLad64 now?

[@salemabiorm6863]

We believe in you dude

[@Kcherry31]

My hams are destroyed. My wife thought a baby was crying downstairs, but it was me.

[@JJ-mc8mi]

Kcherry31 I KNOW HOLY CRAP MY HAMSTRINGS ARE GONE

[@joshuegv-4492]

How're you doing them? 1 exercise per minute? or the three exercises in 1 minute? I've been trying 1 minute per exercise, I get demolished but the quality gets affected.

[@JustLikeABoss1]

JoshueGV- ik it’s confusing but in the description it clarifies. It’s supposed to be 1 minute per exercise. 1 minute per circuit wouldn’t be enough. Embrace the suck bud it’s worth it

[@YogiDesforges]

You made me laugh man. Thank you.

[@jedemdasseine5946]

JoshueGV- I think he means doing every exercise 1 minute without any rest between them

[@lyndoncrawford9908]

I'm not sure if you read all of your comments sir, but I felt compelled to finally leave one. About 15 months ago I was 338 pounds, my absolute heaviest. I had pretty much given up on losing weight, and was at that point attempting to reconcile myself with being comfortable and even being proud of my size. Because I thought that things would never change. I was super depressed, slow, had terrible skin, and I got constant cramps, not to mention I had to drop out of school because I just didn't have the energy to go everyday. Then I found your channel. I had a gym membership that I had been paying for for about 3 years, but besides actually going there to sign up, I had never stepped foot back inside there (damn, I am just thinking about all the money I wasted month after month on that membership!). After binging your videos for a couple of days, I finally worked up the nerve to go inside. The first and second days I went inside and just sat on a bike and didn't do anything. On the third day I began peddling. My mobility was pretty shot and I was so unconditioned that I couldn't do much else at first, but I kept at it. Everyday peddling faster and faster. After so long I was on the elliptical, then the treadmill, then the stair master. Finally after like a month I had the courage to hit the weights. Without your videos to provide instruction, encouragement, and inspiration, I surely would have hurt myself. But luckily I didn't. Fast-forward to present day, this afternoon I weighed in at 242 pounds. I had to buy a whole new wardrobe, (even socks now that my feet and ankles aren't fat anymore!). Watching you everyday (all day) has also inspired me to make another huge change in my life: to go back to school. After attending NPTI and becoming NASM certified, I re-enrolled at Sac State to pursue a degree in kinesiology. Maybe then I will have the tools and expertise necessary to help others just like you helped me. I worked really hard to get to where I am, and will continue to work hard to get to where I am going, but I first have to give some credit where it is do. I would like to credit you with being the catalyst that ultimately saved my life. The catalyst that drove me toward change. Thank you Mr. Cavaliere for what you've done for me and doubtless other men around the world. I will never forget this.

[@jacobjohnson3068]

👏

[@MatheusHenrique-jf6ry]

Respect man, keep working hard and smart and you will achieve all your goals!

[@TheHighfist]

pretty inspiring man, btw i am also at sac state right now for economics

[@samhart4427]

Well done that's a difficult and noble journey you took. Inspiration to us all

[@samiularko]

please remember to keep us updated twice a year or so, it'll really be amazing to see steady, persistent results.

[@pallavi31dec]

I'm quarantining at home for two weeks and this is such a god sent

[@arbicula6617]

Me: "Three rounds of begginer version might be enough for me." Me after Round No.1: *couldn't neither move or breathe*

[@DSRwafflez]

same here brother, time to shoot for a round and a half on saturday

[@joaquinelias7092]

Amen

[@saxorex7972]

Thought I was pretty tough until I felt like I wanted to vomit and cry about halfway through, can't argue with the work though.

[@trevornoonan1105]

When he said "aim for three rounds" I was sure he meant over the course of a week. But one right after the other - whhaaatttt?????

[@BelugaSennah]

I can relate to this, after i did round 1 with halfassing some exercises at the end, i wanted to go shower, but actually had to lay down for a while just so i didnt puke. Edit: just did one round beginner B and i didnt feel like puking :3

[@PaperGrape]

Excuse: "I can't go to the gym now! Covid19 blah blah blah!" Jeff Cavaliere: "Here's your new home workout, with variations for beginners." Me: :-O Jeff and AX team, you are phenomenal.