Full Body Workout: 20 minutes, No Weights! 100% Body Weight Strength
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- Опубликовано: 6 авг 2024
- You do not need weights to build a great physique! In this video I take you through a full body workout using no weights. This training session consist of 8 movements that were programmed together to efficiently strengthen your body from head to toe.
In this video:
00:00 intro
01:44 Bodyweight squats
• #3 Bodyweight Squats: ...
07:43 Hand Stands
• #4 Handstand Progressi...
09:10 Glutes
• #5 Glute/ Hamstring wo...
10:35 Hollow Body
• #2 Front Lever: from b...
12:23 Reverse/Inverted Plank
• #8 Back lever: strengt...
14:29 Push-Up
• #1 Pushups: From unabl...
15:55 Pull-Up
• #6 Perfecting Your Pul...
16:58 Bodyweight/Ring Rows
• #7 Body Weight Rows: f...
How to Program your training/ factors to consider when designing your program
• How to plan your worko...
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I made a FREE guide that breaks down the "Foundational 8"
These are the 8 types of exercises I do to build a strong, healthy body
And I've included step-by-step video tutorials
You can get it at this link: eepurl.com/gqdPSr
Finally, someone that cares enough to teach others and explain everything perfectly. Thank you very much my friend. 👍
You are very welcome. It seems most channels are geared toward those who are already in Shaoe
absolutely amazing
Got here from a mention in Dr Benjamin Bikman's book "Why We Get Sick". Nice explanations, thank you.
You are very welcome. Hope the content helps!
This is great! Thanks for the clarity :)
All clear! Very informative guidelines! Thank you!
I only learned about Jerry a few days ago on Vinnie Tortorich’s podcast. I’ve watched several videos and I began to do some of the exercises. Terrific. A new concept here: time under tension. TUT. I hereby nominate Jerry as the master of TUT or simply, KING TUT.
😂 happy to have you on board, Daniel! Thank you for the feedback.
Amazing and very informative video, I learned new exercises and new tips, I would like bodyweight only routines
Fab content, JT. Great use of playlists & a very intuitive organizational model.
CarnOMAD thank you. I have been trying to think through how to make all of this easier to navigate. Hopefully this helps.
Thanks for sharing this routine! Your videos are awesome man, they are helping me a lot.
Empower the Mind I am glad they are helping you!
Thanks a bunch. Really love your videos.
Joshua LaChute you are very welcome, Joshua. Glad you find them worth while!
This is exactly what I was looking for during social distancing period few weeks ago. I don't like going to gym as I don't have too much time to spare. I have pull-up bar and rings at home. I was looking for quick, balanced and healthy total body workout to improve my posture and strength. Thank you so much for sharing your knowledge and experience. I really appreciate that!
Btw. I ended up doing my own custom tabata using popular mobile app.
Great Channel! No nonsense, just honest advice and good info. Great for a beginner like me
I appreciate it. I am trying to keep it straight forward
Great content as always!
K Man 1070 thank you!
thanks for the videos and all your other content, this channel should have way way more views
I definitely appreciate it! The way to get views on RUclips is with click bait titles and thumbnails, but I don’t care. I am going to be straight forward and do things my way and I am sure it will get there over time as people share it.
Good stuff! Thanks!
You are very welcome
Excellent workout videos
Meek Rodriguez thank you!
Well done!
Thank you, Jim.
Always happy to support you and this channel brother.
I liked the voice over, cutting out the rests is fine for me, most people I would think just pause the vid at the end of the exercise they watched, take the break they feel they need and start playing again.
I like the format 👍
well. just listened to you on the HVMN podcast, fantastic discussion and as a new subscriber, thanks for the channel
Thanks for your feedback! I am glad you enjoyed it and are finding the channel useful. I am always looking for ways to make it more user friendly and intuitive, so please don’t hesitate to reason out with suggestions.
Thanks for this. It addresses my major problem with Convict Conditioning which was the time commitment. I'll be using this workout regularly. Thank you for your time and work.
Yes this is all about efficiency. We all have lives to live
Jerry is high quality and very detailed.
Thanks Matt, I appreciate you dude.
Really excellent JT - love the voiceover. Ver yhelpful
Thanks for the feedback, Scott.
Great video Jerry, thank you. Yeah I’m all for the efficient style of video as I usually don’t have much time (I’m watching this at 0820 while pressing my kids’ school uniforms). I really like body weight exercises as I can do a lot of them pretty much anywhere).
I like the minimalist approach and portability, and also as a busy dad I like the fact that I can get a brutally effusions session in at any hour when the opportunity presents itself
Awesome video Jerry! After many years of starting and quitting, multiple wasted gym memberships, I decided to dedicate all of 2019 to building consistency and discipline with 5 minutes of bodyweight exercise a day. It seems to have worked because I now need to discipline myself to stay limited to the 5 minutes only. I'm focused on keeping to the limit in 2019 because I now know that exerting myself to the point where I take a break is my major reason for quitting in the past. Consistency is now more important to me at the age of 42 than chasing my ego-goals was in my younger days.
I was looking for a progression for 2020 and this is just the perfect combination of simplicity, full body coverage, and time efficiency. I love the fact that body weight programs remove the friction of travelling to and from the gym. Thank you so much for putting this together.
You are very welcome! You are 100% right that consistency is king by far. Consistency and then effort, not time spent. People often think you need these long, marathon sessions, but this is not true
Nicely done, 🤙🏼
Thank you, Hasan.
Just found this fella, awesome stuff mate!
Thank you
Subbed👍
Thank you, Jim
Same here.
Great content JT, it's honestly pretty amazing how you focus on what matters unscripted. (or at least it seemed unscripted)
I'll have some time on my days from next week onwards, and I'm excited to follow your content along.
Tiago Goll I never script or write anything down👊
@@JerryTeixeira Pretty amazing considering how fluid your talking sounds.
Just great stuff really.
Tiago Goll thanks for the feedback. I am Having fun making content people enjoy.
This guy is my hero.
Not sure about a hero, but I am happy to be able to help people make positive change
Man! Thank you so much for this! 🤙💪.
My father was also a marine, thanks for serving!
You are very welcome! I will have a new upper/ lower split yo very soon. And I won’t do several minutes of squats 😂
@@JerryTeixeira haha awesome! Can't wait for it!!
Great "rest day" workout for me.
Hey Jerry. Absolutely love this site. Very informative and so well organized. I am 53 and have been training several years...mostly weights and some bodyweight. I am 5’9” and weigh approx 170 lbs. I can do about 8 strict pull-ups and 20 or so strict push-ups and 10 hand assisted pistol squats. My goal is to improve strength and lean muscle. Would you recommend that I begin with the 20 min. Intermediate program 5x/week or the upper/lower split 5x/week (3 uppers and 2 lowers). I also do sprints 1-2x per week which gives my legs a pretty good workout. Thanks again for all the great information.
You can do the upper lower split, single set to failure?
Thanks Jerry. That works for me. Looking forward to getting started.
Awesome! Thanks a lot. You are really an inspiration!
Kürşad Urungu Akpınar thanks for the kind words. Happy to help in any way I can 👊
Zuby's podcast brought me here, and I'm very glad it did.
Thank you, James. I took a week off of social Media, sorry for the slow reply.
I am a recent subscriber. Mostly running and cycling. I'm about 10 lbs over goal weight. Thought I'd add some strength training while in the house with my boys during corona and gym is closed. Recommended by some of the low carb community that I follow on twitter. Made it through the 5 minute beginner video. I started this one video next. Not sure if this is the next video for me. The handstand in particular intimidates me and I don't have two benches to lie suspended across. Wonder if there is another that you would recommend? I need video "1.5" Should just keep doing the beginner video for a while until I get more arm strength? I am 53 years old 5'3" 130 lbs.
Ironically (and perhaps fortuitously?) I am trying to finish up the intermediate video between the beginner and this, it will require no equipment at all. But also, each movement in the intermediate session can be scaled to an easier movement if you click the video notes you will see links that will take you there
Jerry, great video. While watching, i notice how you reference several times that you have a day dedicated to each of these movements. As if you don’t actually do a total body workout but instead focus on one section of training with multiple movements that work the same area. Am I right in thinking that? Do you work out a different way? And if you do, is it because your progression and skill level requires more than a full body workout? Thanks man , your the best!!
I don’t do a full body workout, by the end my intensity would be terrible. I am currently doing 1 day upper and 1 day Lower, I am going to post these this weekend, along with how to know if and when you should move on from full body.
Hahaha as usual your 2 steps ahead of what we’re thinking Jerry 😂😂 Can’t wait to see those videos!
What you recommend more for body weight upper lower workout or push pull leg you should make more vids they are helpful
I’ll answer this question in a video this week
This one you said every other day but the one a month before was 5 to 6 days a week. What am I missing brutha. I want to start this tommorow and want to make sure I do this correctly 👍
it really depends on your recovery ability and your DOMS, which is muscle soreness. You dont want to train the same muscle directly while its still sore. So if you find that you aren't sore are you feel fresh and ready to goo again then you have good recovery ability and training again would be perfectly fine. This is assuming you are doing single set to failure.
If you were programming multiple sets per day, so for example, 3 sets pushups, 3 sets squats etc then you definitely would not want to do that same session the next day.
Does that make more sense?
If you are just starting out with training or are coming off a long break then you may want to do every other day for a while and then increase the frequency after some time, its really situation dependent.
Our gyms close today Australia wide because of coronavirus. Looks like I'll be doing this workout at home lol.
Sorry I missed your comment 8 months ago! Hope you are doing well and your gym is open again!
Hey Jerry, newcomers to the channel here, love your content! I just wanna ask a simple question. With this program, do you recommend to do all the exercise just one set with sub max rep. or do you have a certain number of sets per exercise that you must do before moving on to the next exercise?
So if you are a more experienced lifter and you need more volume then you can do more than 1 set per exercise, but for most trainees who are more novice level you can get an efficient session in with one set to, or close to momentary muscular failure.
You don’t have to go to failure, you just have to make sure that you apply a high intensity of effort and continue to overload over time.
The reason I like making sure you are stopping no sooner than 1 rep shirt of failure (once you know how to tell where failure is for you) is that that generally ensures you aren’t stopping the set way too early and not getting the most safely out of the set.
When you are doing more than 1 work set then stopping another rep short of that becomes less of a factor because you are doing more total work
Damn the channel is gold. So many information. But i wonder why dont u include dips
There is a rings playlist if you go to my channel main page and click playlists
Also I have support holds and or dips in the upper lower split. Those videos are in the full workouts playlist
I love your videos Jerry..any reason you do not include dips?
I do ring dips, I have a video series with them.
I just don’t include them here as the base, I would add them if you can do them
Hey thanks for sharing all of these tips. Any reason for pullups with hands facing forward or backward? Is it significant?
Man I am sorry I missed your comment. You can do it either way both effectively work the musculature of the back. For many advanced bodyweight movements such as muscle ups you will need to do overhand/ pronated. You can always do them both/alternate
Jerry, how many days per week would you recommend a beginner do this 8 movement workout? Thanks for the video.
Every other day is a great setup for most people
Could you do progression videos on Muscle Up tutorial Jerry?
Yeah will do
What do you think about partial squats, so not going all the way up to keep the time under tension?
you can stop just before the full extension if you want, as long as you aren't cutting much off of the movement that would prevent full range of motion work.
J.T. this is great training!Just one question, how many reps and sets do you reccomend for moving to the next level of the exercise?
I generally suggest trying to get to 10-12 clean reps for most exercises before trying to scale to the next progression
Thanx a lot!
Hi
I'm wondering if you have any advice on the rack/rings you have. Do you have any recommendations for someone thinking of buying them??
Jarrod Dale I did a video review on the rack that’s in the videos, and I have added a few options that I like to my amazon shop at amazon.com/shop/jerryteixeira
The video review is here: Review: pull-up bar/ squat rack by Cap Strength ruclips.net/video/rpWH3yL-WSY/видео.html
How many sets for each movement?
Hi, What is your recommendation for 5 days split? more for intermediate to advanced workout? Thanks a lot and awesome channel.
I have an upper lower split posted in the full workouts playlist, I would do that. You can go 3 upper 2 lower, or you could go upper lower off and repeat.
@@JerryTeixeira o yes i watched that video. Thanks
@@JerryTeixeira and you keep the sets on 2? Exactly how you showed or 3 sets?
@@simplepycodes Another thing you can do is go upper,lower, upper, lower, skill, off
What I mean by skill is use the 5th day in the split to specifically work on movements that are difficult for you such that you cant get adequate volume with them to stimulate an y muscle growth (if thats your goal) but you want to eventually do in your routines. So, for 4 days you work the current appropriate progressions, and then that 5th day you spend the session practicing handstands, lever progressions, 1 arm pushups etc. Basically go up a step and then worth on just familiarizing yourself with the new movement patterns on that 5th day
@@JerryTeixeira That is a perfect plan, ill follow it, thanks.
New to your channel and have neither a pull up bar nor rings... And with covid can't find any on Craigslist. Ant alternatives? TY!!!
Angel replace the ring rows and the pull-ups with the scapular shrugs and doorway rows from this video
No pull up bar, no problem! How to train your back with no equipment ruclips.net/video/5dXttNsFZ7U/видео.html
@@JerryTeixeira perfect...of course my legs were shaking from the squats so I couldnt quiiiiiite do this one lol. Tomorrow's a new day!
embarrassing but I can't even do one pullup, unless I have like a jump-start. there any other parts of my body that I should be working on to advance my Pull-Ups from zero to one LOL thanks for the vid.
Just click the pull-up progression playlist, the link is in the video notes. It teaches you how to get there
Love your videos and explanations JT. I have a humble request...is it possible for you to make a short video for each movement progression? I’ve been watching all your videos and taking notes but it would be really great to watch a ~1 minute video that demonstrates the tree from beginner to advance. I’m into understanding the full detail of the movements but my training partners just want to see it and get to work. It would also serve as a quick reminder of the options for each exercise. Much mahalo
Thanks for the feedback! I am actually working on this very thing! Hope to have a lot of great stuff up this year too
Also what part of Hawaii are you from/ in?
Jerry Teixeira I live in Hana, Maui but I’m from Waimea, Big Island where my folks still live.
I guess my name does sort of give it away 🤔
I have been to Maui and the Big Island. I am going back, when I do we can get a workout in!
So if I were doing this 5 days a week, would it be a good idea doing drop sets/rest-pause sets? Excluding the handstands ofcourse
You can, but what you need to do is monitor your progress. If you start seeing strength plateaus this is a good indicator you need to back off and allow the CNS to recover
Gotcha! Thanks Jerry
When I do handstand type exercises, the blood rushes to my head super quick and makes it unbearable, does this get better with time or is there something I should do to help with this?
Yeah it generally gets better in time. Tru a handstand several times a day and come down when it gets uncomfortable. So basically just knock them out periodically throughout the da
I have this same issue. Glad someone asked.
With the Single Leg Glute bridge, I'm assuming you do one leg until failure, then the other leg?
Yes if single set to failure, if doing multiple sets you can stop a rep or two short
@@JerryTeixeira Can you imagine if you only ever did one leg? Be all lop-sided-butted and stuff!
Jerry, do you count reps? And do you keep a workout log? Or do you just train by feel and to failure. And when it feels easy you progress? Greetz Jelle
I do log most sessions and track reps. Taking sets to failure is really a technique that lends itself well to single set training. So it’s efficient and effective, but once you start doing multiple sets per exercise I don’t take the sets to failure, I stop 1 short
@@JerryTeixeira Thanks, Jerry. I really like your channel. It's a great inspiration!
Thanks, Jelle. I took some time off, but will have a new leg day up Saturday morning
@@JerryTeixeira o that's interesting. For legs I still use weights. Walking lunges and deadlifts. Had some pain with pistols. Looking forward. Greetz
@@JerryTeixeira check the first exercise this guy is doing. Really nice. I do a easier version of it but it's a nice progression for push-ups. ruclips.net/video/KzKfbpwuQgk/видео.html
Teixeira?!! Which part of Portugal???
Grandparent were from the Azores
I get bored until I reach muscular failure in squats and I find the next progression hard for me to do it. Is there any other progression With just bodyweight? Thanks in advance
By the next progression you are talking about the side to side Squats?
@@JerryTeixeira yes
i love u dad
Am I right that this is only one set to failure?
Yes, if you want to do multiple sets you certainly can, but then I would stop your sets just short (ideally 1 rep) of failure
You Portuguese ? Just asking because of the last name
Yessir
Cool bro . No wonder your a smart man..
How old is he?
42
Hes young and old at the same time.
I take pride in being YOLD
Maybe he has a filter on or something?
A filter for what?