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 => ruclips.net/video/-T64FLsJnAU/видео.html
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 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
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?
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 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..
@@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.
@@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.
Jeff could have been selling this program, instead posts it on RUclips for people to use. Hats off to someone who is a genuine fitness enthusiast and takecare of people in hard times
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.
@@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
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
@@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 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.
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.
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
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.
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.
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.
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 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!
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!
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.
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!
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.
Workout A detailed description: 3:40 Workout A (list, Advanced): 10:14 Workout A (list, Beginner): 10:23 Workout B detailed description: 10:35 Workout B (list, Advanced): 15:53 Workout B (list, Beginner: 16:00
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
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.
I've done this workout for the past 2 months, alternating it with his other home workouts and I've lost body fat and gained muscle. Friends and family have noticed a significant difference in body tone. It works.
Thanks for your edit! I wanted to try this workout too but wanted some review. Any pointers that you could give? Can we increase the frequency of the workouts to build more muscle or should we stick to the 3 workout days a week?
@@DeathStocker Depends entirely upon you. Find a balance between ehat you want and what your body can deliver. Don't skimp on rest and regeneration but don't skimp on working out hard either.
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.
@@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...
@@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.
@@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.
Anyone trying this workout. Most of these exercise might be new to you. So make sure you do the following:- - Please warm up your whole body especially legs for 5-10 minutes. - Just do 5 reps each of all exercise on first week even if you are doing beginner level. Don't go for a 60 sec approach in the first week you might get injured. Its important to establish mind muscle connection instead of just completing the workout. - Just do one round of the workouts and do Workout A and the Workout B on alternate days for 6 days . Your body will get more used to the movements instead of fatiguing. I have been working out for quite some time (5+ years), but this workout took me by surprise. Both of my hamstring are kinda cramped after completing 1 round of workout A. Take care guys!
Your comment is goal. I tried doing the set like he said and I pulled my hamstring. Should have done what you set that way I don't shock the muscles. I haven't been to the gym since Xmas so I'm not used to working out.
Just coming back to say that in 2020 I did this with each workout 3 times a week and got in some of the best shape of my life. Thankful for this and still like to bring some of this into my weighted stuff at the gym
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!
Jet lol he’s not doing it for us cause he wants to b nice though lol , people act like he’s doing it for free cause he wants too, HES NOT! He’s getting paid for everything he does, so don’t act like he’s this God! Actually his videos are free advertising for his workout programs and supplements ( witch btw I love and I buy every month) He wouldn’t do ANY of this if he wasn’t making millions! He’s a great PT and money maker but he’s not donating anything for free to u. HES A BUSINESS MAN! A VERY GOOD ONE! U understand? This “ free” videos that ur referring too are literally free commercials for his money making product line. Not only that but the “free” videos are making him money cause he gets paid by RUclips every time that u play any of his videos. It’s nice that his videos are good and are helping people but let’s be very clear, HE DOESNT MAKE THEM TO HELP PEOPLE , HE MAKES THEM TO MAKE MONEY!! Big difference. He’s not a non profit helping the poor cause he wants to help, he’s a business man wanting to get rich. And there is nothing wrong with this but let’s not be idiots ok.
I've been doing this workout 1 time instead of the recommended 2-3, but I stuck to it for 4 months now. I feel a lot stronger and I've realised I have a ton of issues like forward rotated pelvis, forward head posture, rounded shoulders, shoulder impingement, excessive thoracic kyphosis, glute and psoas amnesia, knee valgus, flat feet and extremely weak rotator cuffs. I've systematically and patiently targeted them using his advice and I'm seeing great results. I just can't believe this is free. Changed my life. Thanks, Jeff. You'll always be my coach.
@@ArivudaiNambiKuppudass I thinks so bro, because its a full body workout from my understanding if you stick to it over a few months the imbalances will even out and you will eventually become full body strong, provided that you follow it and to failure. You will know that the imbalances are being evened out it you make a note of the reps that you are able to do to failure throughout each workout and cross reference, or you could just trust in Jeff and know that its happening.
*NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Seriously man you're doing God's work by designing this program for everyone stuck at home. And you're not even asking for anything in return. Thanks so much. I really mean it. This earned a like and sub from me
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.
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 ^^
Been going to the gym 4x a week for 8 months. Only weights. I thought I could easily handle 2 rounds of this advanced. I Barely made it 1.5x and am currently lying on my back drowning in sweat. This is great shit. Will be doing this as often as possible to get in better shape.
I’ve been working out and I I’m at the intermediate level. I also tried the advanced version thinking it would be doable. Boy was I wrong. I could’t even do 1 round properly. I was almost ready to faint. 😂
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.
You, Jeff, sir, are the answer to my prayer regarding training during social isolation and quarantine! Not only did your beginner variation smoke me for the day after just 1 set (behold my new fitness goal for the time being), but you made a routine so cool that my 17 month old daughter just had to come do “pull ups” with daddy! Well done and thanks so much Jeff! Gains are life, Jeff saved gains. Therefore, Jeff is a life saver!
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
@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
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.
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* 😂😂😂
Andrew O'Donnell Yeah, but your point in the previous post was Jeff’s motivation is helping people. But we all somehow helping people by doing our job. However is it our main motivation? Would we do the same for free? Same for Jeff. This is his job and he does it very good.
This workout humbled me...as a d1 track sprinter I thought my legs would be able to handle it. Let me tell you, I was DYING doing workout A yesterday, couldn't walk. And I am severely sore today. Thanks for the workout whilst I'm stuck at home love the vids
This is my second week,up to all three workouts. I am 70 and usually swim 3 to 4 times a week and do gym 2 to 3 in between. These are challenging the heck out of me but I'm staying with it. Very impressed with Jeff and his knowledge,thank you Jeff.
As soon as i heard that all gyms will be closed due to coronavirus, the first thing that i did was go to Jeff's channel hoping he'd have my back.... And guess what? He had my back Edit- 1k likes babyyy 😎
All gyms, bars, restaurants, schools, university, shops, barbers, public bath, puplic parks, kindergardens, and a lot more is closed in Austria! Jeff is the greatest!!! Thx Jeff!!!
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!
For everyone who was in doubt about it just like I was: You're supposed to do *1 MINUTE PER EXERCISE* not per combo as it's stated in the screen. Jeff clarified this in the description and he also mentioned that 2 rounds should take around 35 minutes (they're 16 exercises, done twice at a minute each "w/o rest" is roughly 35 minutes), that's how I confirmed it (plus someone else mentioned it in a comment very briefly). And yes, that makes it a hell of a lot harder, but nothing that's worth doing/having is/comes easy! Stay hard and safe!
I thought he said in another vid that you shouldn’t do cardio before your workout because it will affect your performance but he’s doing it throughout the workout here??
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.
Corona: I will kill your gains! Jeff: That's not the way, use your dorsal shoulder cuff for least strain. Also use eccentric contractions for maximum gains! Thanks for the likes!!
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!
That’s nice if you don’t live in a condo or apartment style housing. Will cool it with the will power stuff in your case , you’ve a garage you ain’t working out in backwoods
I'm not as consistent with these workouts (I miss a day to sometimes missing an entire week) and I can still see results from these workouts. Thanks, Jeff.
Sí, y si es posible evita consumir más de 500 calorías al día. Tampoco bebas más de medio litro de agua al día y por si acaso no enciendas dispositivos electrónicos ya que podrías desabastecer a toda la población de banda ancha 👍
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.
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
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!
I just tried this for the first time today after attempting my own home work outs. It's exactly what I needed. Thanks Jeff. Love your knowledge, professionalism, and candor. Only RUclipsr I'll listen to.
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 => ruclips.net/video/-T64FLsJnAU/видео.html
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?
So you mean where gonna perform 3 workouts in 1 min. is that correct ?
@@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
Always do a 500-1k
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?
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
You the Man
Bring a medal to this man 👍🏾
Ty brother
I'll leave my comment here to save the comment, thanks man
Thanks man
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
THANK YOU
you're soooo clutch
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)??
@@gabe5576 I think we do 1, 2, 3, 4, 5, 6 straight (try to do without break) and then repeat 2-3 times
@@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..
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.
Thankyou
Good idea
thanks for sharing.
Tnx
Thanks
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
thanks
Thanks
❤
Doing HOLY work! JazakaAllah
Amazing summary thanks!
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
@@Malsanoman how does that change anything
@@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.
@@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.
He did mention it though
@@Linnerd my bad if that's the case, where did he say it?
Jeff could have been selling this program, instead posts it on RUclips for people to use. Hats off to someone who is a genuine fitness enthusiast and takecare of people in hard times
You can still buy athlean Zero workout. Its much better than this, trust me
He earns a lot on RUclips though
@@Forlfir fair money
@@Markussiemens658 didn't say otherwise
Vikrant Singh my thoughts
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.
Thx
Thank you! So helpful!
Bless up
doing god's work
Thx a lot!
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.
did you gain muscle or it's just to stay in shape?
@@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
@@johnmathews9375 woah amazing physique.
@@johnmathews9375 oh , i wish, im in much worse shape but to see that you can be that buff with that age very well
@johnmathews, what’s your status? Are you still doing these?
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
Yeah absolutely. Even other people at the gym are very protective about their workout plans and here he is being an absolute legend.
Totally agree. Amazing.
ummm he did mention it at the end of the video - just sayin
pumpkinpie He mentioned it once after already given us 2 free home workouts for beginners and experts
He's a role model for all fitness enthusiasts, for sure.
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*
A. D. Thanks
Cheers
Merci monsieur
THANKS MAN
Thanks a ton Buddy! :)
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
Thanks buddy
Thank you so much
Perfetoooo, thanks mate
PMA Den hero
Thnaks
To all of you guys who's going to start this workout in 2021 - best of luck!
Thanks
Week one, workout B starts today my man
@@Justhimig same here man good luck with yours
@@nicholaszepeda5079 same brother ! 🤘🏽
thnks
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
Thanks!
Thanks!
Thanks
Hans Mik 👍🏼👍🏼👍🏼
can some one pin it to the top? @athlean-x
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
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?
@@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.
@@tatws3099 ah yeah makes more sense i see ty :)
@@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.
Indeed, for this FREE workout, and all the other free material, may all things GOOD come Jeff's way.
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.
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
You left out exercises..
@@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.
ty bro
Jumps squats don't work if you have neighbors : p
AUS Yusuf how many series?
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
whats a xero program
@@williamdeng7524 It´s an intense workout program he developed which is 100% bodyweight athleanx.com/xero
This is Xero program. I doubt Xero better than this. I do recommend learn some warm up and stretch though.
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
pinned
Pinned x2
@@DavidRamos-qe1nl How do you pin a comment XD
thank yoy
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.
I mean ngl would be pretty dumb not to.
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.
👏
Respect man, keep working hard and smart and you will achieve all your goals!
pretty inspiring man, btw i am also at sac state right now for economics
Well done that's a difficult and noble journey you took. Inspiration to us all
please remember to keep us updated twice a year or so, it'll really be amazing to see steady, persistent results.
this is why Jeff the real MVP straight up giving away a comprehensive full body program absolutely free
Are you sure it's free? You're watching it on his RUclips channel
@@vikranttyagiRN its free... we paid nothing to get it lmao
He’s not doing it out the kindness of his heart, he gets paid for doin this, and it promotes his business and website
@@user-ry6cb2vr2p you relaise you are literally his product and he is marketing his programs smartly
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.
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!
Hey bro I’m skinny so I need to gain weight do you think I can doing this workout
@@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!
@@SeekandDestroy2100 thanks bro the grind starts today
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!
@@Buboltz Yeah it was hard at first, but after u do it for a little while u will get used to it.
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*
GEZIsrael thank uuuuu
Thanks!!!!!
You forgot Jump squats 4:44
But thanks for making this
Boss!
You're awesome. Please upvote this so it doesn't get lost down the sea of comments.
Jeff has just slayed every home workout on internet ever!
Give this man a standing ovation!👏🏻👏🏻👏🏻
Vir 'S Bro this is more cardio then fucking muscle training. There’s no fucking way I’m not doing this without resting😂😂😂
tres cool
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.
Really can't appreciate this enough! And it's super effective
10 million-plus subs, I'd say he's getting his well-deserved success
Thank you
@@yashkuwade1199 does this workout look like you go to the gym? (I don’t gotta gym membership)
Couldn’t agree more, I also have a home workout on my channel if you’re interested 💪🔥
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!
Do you still do it and did it work
Are you still doing it? Have you built a lot of muscle?
Jeff's got our back in these tough times 👍
And every other muscle apart from back too!
He's got our hip flexors, so we can drive the motion with our core.
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.
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.
TheEminemOwns Your argument is so useless. He did this from beginning on, he got big by giving free information.
My guys Robin hood takes from the rich and provides for the poor
Are you still doing it? Have you built a lot of muscle?
@@zaynali1400 you still have to put that on your tax file so. Are they really taking from the rich? 😅
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!!!!
God bless you
It's been 10 hours now that I've been waiting for this for work out B....
thanks! :)
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
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
Thanks.
How many reps? Do you know?
ty
@@dominickjohn7994 you just do all for a minute
Ty
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.
Thanks
Gj
thank you
Thanks man
Ty
Workout A detailed description: 3:40
Workout A (list, Advanced): 10:14
Workout A (list, Beginner): 10:23
Workout B detailed description: 10:35
Workout B (list, Advanced): 15:53
Workout B (list, Beginner: 16:00
Why is at 15:53 and 16:00 is program for A workout?
Bless you, you’ve saved my lazy ass
thanks
coool
Nice
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
Same lol
I now feel like I'm seventy because I'm holding on to things for support and lowering myself down to sit haha
@@HardwareG33k Glad it's not just me. Barely made it down the stairs at home without falling over.
Lmfaoo!!
100 freaking percent
This guy is so far ahead of any other strength training coach on the internet.
What makes him great is his physiological explanation of the movements.
And these workouts are totally free which is great
asharedo on the planet *
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.
I organized the Workout A (Beginner version) if anyone wants
ruclips.net/video/Lon9QOqaay8/видео.html
he's doing the HOME workout in the gym cause that's where he lives
This
Haha facts x
No lies detected
Damnmmmmm!!!!!😂😂😂
duh
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)."
The perfect Stranded on an Island workout (Gains Guaranteed)
perfect workout for people on hospital beds
Calvin Frey ruclips.net/video/SYibLtoqKyE/видео.html
Jeff Has the answers !!! lol there are no excuses !!!
It's called
Street workout
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.
This man deserves all they praise I saw around the community here that got me to his channel. What a decent human being.
Hugo Filipe Nogueira Ferro Jeff is the real mvp
More than decent
I've done this workout for the past 2 months, alternating it with his other home workouts and I've lost body fat and gained muscle. Friends and family have noticed a significant difference in body tone. It works.
Thanks for your edit! I wanted to try this workout too but wanted some review. Any pointers that you could give? Can we increase the frequency of the workouts to build more muscle or should we stick to the 3 workout days a week?
@@DeathStocker Depends entirely upon you. Find a balance between ehat you want and what your body can deliver. Don't skimp on rest and regeneration but don't skimp on working out hard either.
I've done this too and gained some muscles in my Chest. However, I slacked off after 1.5months of training 😂
@@DeathStocker This is for 3 days a week only. your muscles will need the 48h rest or you won't be benefitting from these exercises
Art887 what if i want to do other exercises during the week? would i not be able to since i need 48 hours to rest?
Me:*starts doing push-ups*
Gym-bro walking up: how many more sets do you have with the floor?
"We can alternate if you want"
"Nah Bro I'll wait"
Why is your gym bro in your house with you?
🍆🍆🍆
Haha 👍😄 very funny! Kind regards Richard U.K
@@Caleb_Doggett cuz it's your actual brother lmao
@@Caleb_Doggett I dunno, man. He won't leave. Call 911.
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
Such a resilient guy, not even an outbreaks gonna stop him from helping us with gainz.
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.
@@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...
@@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.
@@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.
BRH BinarySloth children with health issues it is deadly. Everyone just needs to stop being a know it all.
This video just shows how nice Jeff is, he gives us all this for free. Stay safe in these corona times guys👍🏻
Oliver Vetterstad Monetisation???
@@WhatColourIsYourBugatti_ This video will get demonetized because he said Coronoa virus in the video. (I know RUclips sucks)
Anyone trying this workout.
Most of these exercise might be new to you. So make sure you do the following:-
- Please warm up your whole body especially legs for 5-10 minutes.
- Just do 5 reps each of all exercise on first week even if you are doing beginner level. Don't go for a 60 sec approach in the first week you might get injured. Its important to establish mind muscle connection instead of just completing the workout.
- Just do one round of the workouts and do Workout A and the Workout B on alternate days for 6 days . Your body will get more used to the movements instead of fatiguing.
I have been working out for quite some time (5+ years), but this workout took me by surprise. Both of my hamstring are kinda cramped after completing 1 round of workout A. Take care guys!
How would you warm up your whole body?
Your comment is goal. I tried doing the set like he said and I pulled my hamstring. Should have done what you set that way I don't shock the muscles. I haven't been to the gym since Xmas so I'm not used to working out.
Hello
@@_rjql stretch it!
@@carolinecaveness4220 you shouldn't stretch before working out
Just coming back to say that in 2020 I did this with each workout 3 times a week and got in some of the best shape of my life. Thankful for this and still like to bring some of this into my weighted stuff at the gym
I'm glad Jeff is showing home workouts in his home, also known as the gym because Jeff lives in the gym
Sleeps on the benchpress, eats on the bicep curl
This man just keeps giving and giving. Yeah, I know he's making money, but he's not getting it from me. Thanks, Jeff
Have you watched the video? So yeah he is getting money from you also
He's not getting money from you but he still get pay fro your viewing his videos indirectly
Same here and it was a good spend!
Lol u are naive
Lol
Me: finally taking a break from the gym because of the corona virus
Jeff: no you're not
Do you even lift?
Do you even lift?
Ahmad Ali lift do you even hmmmm?
I’m not sure this guy lifts
Do you even lift 2 ?
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!
Is it okay to do just one complete set?
@@Rodrigoooous do as much as you physically can. You want to overload your muscles as much as you can so they grow back stronger :)
Do u do 3 workouts a week
Also do u not take breaks at all throughout the workout
@KRATOS GOD OF WAR thanks, I'll try this out
He just keeps giving us all these complete fully fleshed out workouts all for free. I just love you man♥️
Robin Massey u know he’s making bank right? I love him but let’s not b stupid. He doesn’t do this for u, he makes money by doing it.
Me, how dare someone make money for working hard, being likeable, genuine, highly educated and generous with help.
Jet lol he’s not doing it for us cause he wants to b nice though lol , people act like he’s doing it for free cause he wants too, HES NOT! He’s getting paid for everything he does, so don’t act like he’s this God! Actually his videos are free advertising for his workout programs and supplements ( witch btw I love and I buy every month)
He wouldn’t do ANY of this if he wasn’t making millions! He’s a great PT and money maker but he’s not donating anything for free to u. HES A BUSINESS MAN! A VERY GOOD ONE! U understand?
This “ free” videos that ur referring too are literally free commercials for his money making product line. Not only that but the “free” videos are making him money cause he gets paid by RUclips every time that u play any of his videos. It’s nice that his videos are good and are helping people but let’s be very clear, HE DOESNT MAKE THEM TO HELP PEOPLE , HE MAKES THEM TO MAKE MONEY!! Big difference. He’s not a non profit helping the poor cause he wants to help, he’s a business man wanting to get rich. And there is nothing wrong with this but let’s not be idiots ok.
@@djKoitz wow you really are a liser
Robin Massey and ?
I've been doing this workout 1 time instead of the recommended 2-3, but I stuck to it for 4 months now. I feel a lot stronger and I've realised I have a ton of issues like forward rotated pelvis, forward head posture, rounded shoulders, shoulder impingement, excessive thoracic kyphosis, glute and psoas amnesia, knee valgus, flat feet and extremely weak rotator cuffs. I've systematically and patiently targeted them using his advice and I'm seeing great results. I just can't believe this is free. Changed my life. Thanks, Jeff. You'll always be my coach.
Thanks for sharing. I have problems too, but hearing from u makes me want to give this a shot too. Thanks and gl
did you gain muscle or it's just to stay in shape?
I know this is late....but does this workout fix muscle imbalance also?....please reply
@@ArivudaiNambiKuppudass I thinks so bro, because its a full body workout from my understanding if you stick to it over a few months the imbalances will even out and you will eventually become full body strong, provided that you follow it and to failure. You will know that the imbalances are being evened out it you make a note of the reps that you are able to do to failure throughout each workout and cross reference, or you could just trust in Jeff and know that its happening.
*NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
GO BACK TO GIVING AWAY FREE PROGRAMS, PLEASE!!!!!!!!!!!!!!!!!!
1
ATHLEAN-X™ HOW TO BULK UP FASTER?
Can I do better work at home rather than the gym?
Love you boi
Coronavirus: You won't even be able to exercise.
ATHLEAN-X: Hold my dumbbell.
Made my day 😂
"hold my dumbbell" 😂😂 take a bow son!!
more like, hold my floor
Hold my bar!
You mean, "hold my biceps!"
Seriously man you're doing God's work by designing this program for everyone stuck at home. And you're not even asking for anything in return. Thanks so much. I really mean it. This earned a like and sub from me
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.
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 ^^
"OK I think I'll just do it twice"
few minutes later
"OK I think I'll do it once"
I feel your pain. Somehow I managed to make it to the end of the second round before collapsing in a heap.
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
@@jacobmckee434 same, but it's getting easier every time, so things are looking up 😁
LOL exactly what happened to me! I'm working up to do doing sets
So true
Been going to the gym 4x a week for 8 months. Only weights. I thought I could easily handle 2 rounds of this advanced. I Barely made it 1.5x and am currently lying on my back drowning in sweat. This is great shit. Will be doing this as often as possible to get in better shape.
FCKING TRUE....I MADE A POOL OUT OF MY SWEAT
I’ve been working out and I I’m at the intermediate level. I also tried the advanced version thinking it would be doable. Boy was I wrong. I could’t even do 1 round properly. I was almost ready to faint. 😂
Why would you only do weights at the gym you dumb af
Got a question, so I do for example 1 out of the 3 exercises not all at once ?
@@Edingami all of them in row. 1 min each. No rest. Should be about 16 minutes. 32 for two rounds.
Alternative title: *How the Coronavirus is NOT KILLING your GAINS*
perfect.
LOL
goddamn i thought i was the only one!!
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!
Nice.
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.
Nice😂🤣
He's the man! No one else would ever do this
You, Jeff, sir, are the answer to my prayer regarding training during social isolation and quarantine! Not only did your beginner variation smoke me for the day after just 1 set (behold my new fitness goal for the time being), but you made a routine so cool that my 17 month old daughter just had to come do “pull ups” with daddy! Well done and thanks so much Jeff! Gains are life, Jeff saved gains. Therefore, Jeff is a life saver!
LMAO glad I wasn't the only one! I did the beginner version of A and was totally cooked after one round!
Yeah it absolutely killed me
In the wise words of Austin Powers: “Oh good so it’s not just me!”
Corona: "I'm killing your gains"
Jeff: "Here are 5 things wrong about the virus"
Need to squeeze this virus with glutes. 😂
🤣
Throwback to Jeff's "S.F. Diet by Viral Genics" lol
The comments on Jeff are lit af😂😂
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
@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
@David M I m pretty sure you can gain weight with this just as great
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.
If coronavirus enter Jeff's body, the virus will have fever and headache, then it will apologize to Jeff and leave
OK
XD
Jeff will kill it's gains
@@nonami_066xswqoqowiwl THIS guy
but right before leaving it hits a 3x10 set of face pulls
" Coronavirus is killing my gains"
Jeff: *SAY NO MORE*
g
Smiling Buddha ruclips.net/video/iW-aOvyO91M/видео.html
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* 😂😂😂
Lmao fr
Noble Navigator I got autism reading that
The man’s amazing! He has a real interest in helping people stay healthy & just getting the information out there to everyone.
Andrew O'Donnell sure, and make a lot of money ;)
dzensik We all do need money. Fact of life 🤷🏻♂️
Andrew O'Donnell Yeah, but your point in the previous post was Jeff’s motivation is helping people. But we all somehow helping people by doing our job. However is it our main motivation? Would we do the same for free? Same for Jeff. This is his job and he does it very good.
@@dzensik these videos are for free ..you dont.have to buy his programs ..even Jeff has said that
@@maheshtom9003 Right, but he still earns money from adsense off of these videos so previous guys point is still valid.
This workout humbled me...as a d1 track sprinter I thought my legs would be able to handle it. Let me tell you, I was DYING doing workout A yesterday, couldn't walk. And I am severely sore today. Thanks for the workout whilst I'm stuck at home love the vids
Same here. Icehockey player with huge legs. Workout A killed me... my legs were sore for three days :D
You found a pull up bar?
@@RocKaFella57 two chairs and a hockey stick ;;)
@@peddaz55 no fair
This is my second week,up to all three workouts.
I am 70 and usually swim 3 to 4 times a week and do gym 2 to 3 in between.
These are challenging the heck out of me but I'm staying with it.
Very impressed with Jeff and his knowledge,thank you Jeff.
I'm gonna do this shit when I'm 70, too. I've still got 30 years, but yeah, if you can do it, I can too. I don't fear aging.
@@zogjones ,Moore
Thanks guys,did the A workout today,I haven't missed a workout yet.Actually seeing some body changes,what fun.
"If you found the video helpful"?
Hell, the whole world was waiting for this video! Thanks a million, Jeff!✌️💪
Everyone's gonna be locked in their houses getting jacked now.
or jackin
Wiping their butts in between sets with all their TP
@@bigga5406 Black market TP coming to an alley near you.
Prison style
Like prison.
As soon as i heard that all gyms will be closed due to coronavirus, the first thing that i did was go to Jeff's channel hoping he'd have my back.... And guess what?
He had my back
Edit- 1k likes babyyy 😎
And legs and arms and shoulders and abs!! :-D
Where tf do you live? Gyms are open where I’m at
@@dearjohn8789 closed for a month here in Germany
Gym open in San Jose California
All gyms, bars, restaurants, schools, university, shops, barbers, public bath, puplic parks, kindergardens, and a lot more is closed in Austria! Jeff is the greatest!!! Thx Jeff!!!
Covid-19: stay home
Jiff: how covid-19 helps you to add 1 inch to your arms.
Ali Aljohani my name is Jiff
Allan V 😂😂
It was a smart business move 🤣
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!
Coronavirus: "here is your excuse for not going to the gym"
Jeff: "hold my protein shake"
Hold my face pull*
Hold my broom stick *
Hold my muscle marker*
Hold my whipped cream*
Hold my big mac
For everyone who was in doubt about it just like I was:
You're supposed to do *1 MINUTE PER EXERCISE* not per combo as it's stated in the screen. Jeff clarified this in the description and he also mentioned that 2 rounds should take around 35 minutes (they're 16 exercises, done twice at a minute each "w/o rest" is roughly 35 minutes), that's how I confirmed it (plus someone else mentioned it in a comment very briefly).
And yes, that makes it a hell of a lot harder, but nothing that's worth doing/having is/comes easy! Stay hard and safe!
@Estefano Machado ... Thanks Alot bro, you clear my confusion 😇😇
Did I understand correctly, it's no rest between each group as well?
@@augustusbetucius1572 that's what I'm trying to work out but it seems like it yeah
@@augustusbetucius1572 yeah no rest through the whole workout if possible
@SuperTanner yeah what I said, if possible don't take any rests
Yo, whoever's watching: this workout actually works. I've been doing it for to months and seeing big results as a hardgainer.
Good luck!
haha, ill try!
@@morgansalzburg3934 , go for it!
I thought he said in another vid that you shouldn’t do cardio before your workout because it will affect your performance but he’s doing it throughout the workout here??
@Low-Class Saiyan yeah!
@@barry831 , I think the cardio helps you fatigue muscles and make it harder, but no your good
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.
Are you still doing it? Have you built a lot of muscle?
@@kyledeakin9639 I use them with a mix of other things and for my goals back then they worked great.
Jeff, here in Mumbai they've closed the gyms and this was everything i was looking for. Thank you so much🙏🙏
In jammu ..too 😪
In Pune three
THANK YOU! As someone who doesn't have access to equipment or a gym, these home workout videos are great!
Coronavirus enters Jeff's body
Jeff's white cells: if you want to enter you gotta do it with a *proper* *form*
😂😂😂😂🔥
this made my day,
🤣🤣
You win the internet
Corona: I will kill your gains!
Jeff: That's not the way, use your dorsal shoulder cuff for least strain. Also use eccentric contractions for maximum gains!
Thanks for the likes!!
I started doing Jeff's bodyweight exercises a week ago. I swear I'm seeing better results than I ever did with free weights. I feel jacked AF.
Helll yeah 💪👌👍👏😎
I’m sorry, but a week is too early for any results
@@user-zc8sq3wr9f probably just a different type of pump/ache. Body is being trained completely differently so the after workout burn feels different.
AK 47 a week is 3 workout days and 4 rest days. Plenty of time to get results.
Leo G. Yes, but not noticeable results
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!
Good luck brotha, you got this!
Jeff knows his public, perfect timing, smart man, love it
Coronavirus: Hah, watch me turn the whole world obese
Athlean X: *You dare oppose me mortal*
Jeff is apparently "mortal" according to jesse, don't believe him tho.
Red eye flare
ruclips.net/video/SYibLtoqKyE/видео.html
Never been in a gym in 14 years!! Just been training in the garage with minimum equipment and maximum WILLPOWER!!!
Gym Garage Man U weird
Same man can't afford to go gym so I've basically built one like good to know I'm not the only one in the "garage gym" boat
@@NickWavvy you wimp lol
That’s nice if you don’t live in a condo or apartment style housing. Will cool it with the will power stuff in your case , you’ve a garage you ain’t working out in backwoods
Great work man
I'm not as consistent with these workouts (I miss a day to sometimes missing an entire week) and I can still see results from these workouts. Thanks, Jeff.
Which is good, but imagine the results if you stay consistent :)
Did it help you burn fat and lose weight ?
@jumpdirty I’ve lost 40 pounds since then mate. Cheers though
I must say over the years of watch loads of training videos but this man on by far is the best and he's honest completely natural
I just started doing this routine. I am humbled. I did not think I was a beginner, but now I know. I am.
Se you in a month!
Hows it goingg
@johnnywarpspeed it's been two months how's it going??
I guess the dude died
@@calmakopomasadiano6445 hahahaha, i thnink i have to never start this woorkout 😀😁😂
@@calmakopomasadiano6445 lmao
started this around 4 months ago, when I could barely do 1 pull-up, I easily do 8 now. thanks!
Alright, don’t mind me as this is for my own benefit :P Btw i’m only using the advanced timestamps here
*WORKOUT A*
Alt. Single Leg Low Box Squats (Advanced) - 4:03
1 1/2 Bottomed Out Squats (All) - 4:22
Jump Squats (All) - 4:46
Handstand Pushups (Advanced) - 5:17
Rotational Pushups (Advanced) - 5:35
Cobra Pushups (Advanced) - 6:02
Alt. Heel Touch Squats (Advanced) - 6:25
Alt. Sprinter Lunges (All) - 6:52
Plyo Sprinter Lunges - Low (Advanced) - 7:08
Pullups (Advanced) - 7:29
The Human Pullover (Advanced) - 7:57
Inverted Chin Curls (All) - 8:48
Reverse Corkscrews (All) - 9:09
Black Widow Knee Slides (All) - 9:20
Levitation Crunches (All) - 9:35
Angels & Devils (All) - 9:51
*WORKOUT B*
Slick Floor Bridge Curls (All) - 10:45
Long Leg Marches (All) - 11:16
High Hip Bucks (All) - 11:38
Variable Wall Pushups (Advanced) - 11:57
BW Side Lateral Raises (Advanced) - 12:35
BW Triceps Extensions (All) - 13:09
Alt. Crossover Step Ups (All) - 13:29
Alt. Reverse Lunges (All) - 13:48
Split Squat Jumps (All) - 14:03
Chinups (Advanced) - 14:16
Inverted Rows (All) - 14:35
Back Widows (All) - 14:52
Ab Halos (All) - 15:08
V-Up Tucks (All) - 15:23
Sit-up Elbow Thrusts (All) - 15:32
Reverse Hypers (All) - 15:42
ty so much man
Drew Abcede can someone help me ? Is it OK to do these exercises if I have lower back pain?
@@Usario321 same
Legend
No one mind liking or commenting so I can have this on my notifications
I'm from Spain, my gym closed two days ago and I can only leave my house to go to work and buy food. Thanks a lot! Lifesaver definitely
Just thank your lucky stars you are not in italy. They lead the world in death rates right now. Even worse than iran. Iran!
Sí, y si es posible evita consumir más de 500 calorías al día. Tampoco bebas más de medio litro de agua al día y por si acaso no enciendas dispositivos electrónicos ya que podrías desabastecer a toda la población de banda ancha 👍
@@Cody_Ramer It's almost the same situation in Spain as in Italy bro
Yo vivo en Madrid también, es loco aquí
También mi gimnasio ha cerrado, y no tengo ni idea que hago
@@arcadepiano También debes acuartelarte como si fueras Homer cuando creía que el coco había entrado en su casa.
Bless you Jeff...Your channel has helped me drop 70 pounds so far....down to 195 from 265
Wow good job
@@jeffreylimburg thanks. Down to 176 now
Next on AthleanX : "Dead and rotting? Here are some exercises to help you in your grave"
Gonna look big in that coffin right babe?
@@everychannel1025 and saucy
And he'll be like hey guys its jeff cavaliar athlean x dot com
@T-800 Model 101 Infiltrator Unit. nicely done!
😂😂😂🤣🤣🤣
My hams are destroyed. My wife thought a baby was crying downstairs, but it was me.
Kcherry31 I KNOW HOLY CRAP MY HAMSTRINGS ARE GONE
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.
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
You made me laugh man. Thank you.
JoshueGV- I think he means doing every exercise 1 minute without any rest between them
Jeff, do one of those as a "workout along", where we can put you on the TV and do the exercises alongside you.
simgie do you really think he would do all of that at one and he the video would be like almost and hour long
@@speedygaming3589 I believe that was the whole point of their comment, yes
ThatOneKlutz I meant it would take too long
Speedy gaming He could do just one round. It would be around 25 minutes and then repeat if you want second round...
Good idea
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!
I just tried this for the first time today after attempting my own home work outs. It's exactly what I needed. Thanks Jeff. Love your knowledge, professionalism, and candor. Only RUclipsr I'll listen to.