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Home Workout Survival Guide (IN-HOME GAINS)

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Rating: 4.0; Vote: 1

t build as much muscle as you would if you were doing your exercises in a gym. This is simply not the case. Especially not if you learn to take advantage of the items that exist in most homes that allow you to perform some really effective bodyweight exercises and build muscle in doing so. In this video, I provide you with what I call the Home Workout Survival Guide. The purpose of this guide is to showcase not just the many different options you have when working out at home, but more importantly the exercises that you can do to get results faster when the gym is not an option. The smart home trainer will look to their surroundings for opportunities to get bigger and stronger. The most effective options that many have access to are (in no particular order) a counter top, couch, chair or chairs, stairs, wall, broomstick and doorway. With just these every day common household items you can start building serious muscle without the need for expensive gym equipment or complicated machines. Each of the home workout exercises are listed for each household item. These are: Counter Top - Gymnast Abs, Dips, Around the World Abs Couch - Bodyweight Tricep Extensions, Commando Pushups, Cyclone Upper Body Push Complex Chair / Two Chairs - Inverted Rows, Pendulum Swings, Bicep Chin Curls Stairs - Box Jumps, Stagger Pushups, Step Up Thrusts, Dead Man-s Climb Wall - Posted Pushups, Handstand Pushups, Co Contraction Split Squats Doorway - Bicep Curl and Crossover, Wide Grip Rows, Cliffhanger Pullups Each of these home workout exercises can be done to the point of muscle overload that allows you to push your body further than it is comfortable. This new stimulus is what is needed to create the need for your muscles to grow and come back bigger and stronger than before. Too many times, people associate working out at home with easy workouts or cardio based workouts. This is simply not true. If you program your home workout properly, you can do plenty of bodyweight or household assisted exercises in a way that allows you to get bigger muscles. Just remember to attack your workout with an intensity that you may reserve for the gym. If you do this, you-ll see that there really doesn-t have to be a difference between the results you can see training at home or at a gym. For a complete bodyweight only workout program that allows you to build muscle at home in just 6 weeks, be sure to head to and get the ATHLEAN XERO program. No bars, benches, or bands are required to help you get a ripped athletic body with home workouts
Date: 2022-04-22

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Comments and reviews: 10

MiyaMiya
1 Arm Posted Pushups 1: 11
Handstand Pushups 1: 17
Co-Contraction Split Squats 1: 23
Jamb Curl Crossovers 1: 32
Doorway Rows 1: 40
Cliffhanger Pullups 1: 48
Bodyweight Tricep X-Tensions 1: 56
Commando Pushups 2: 05
Cyclone Push Complex 2: 13
Hanging Pendulums 2: 21
Inverted Rows 2: 31
Inverted Chin Curls 2: 36
Gymnast Abs 2: 44
Around the Worlds 2: 52
Dead Man's Climb 3: 14
Box (Stair) Jumps 3: 22
Stagger Pylo Pushups 3: 27
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Beetle
#RequestToAthleanX: I was hoping to find a deadlift substitute in this video but to no avail. #Squat: However I'm going to try the squat both by the wall and on the stair. #Humor: By the way which brand is that broom stick? I need to get one that doesn't break. I like the pull up at the door. Made Jeff looked like spidey.
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Ford
This video is AWESOME! I'm surprised only 200k views. It's so clever how you use ordinary things to do extraordinary things. That could be a new approach to other activities in life. I especially liked the upside down rows & side hand pushup. Been following your vids for a couple years, excellent stuff. Thanks!
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Yuppi
Time to start building taller baseboards, thicker doorways, some stairs, shop for different chairs and build a heavy table, make some cornered cupboards and get some squares -
The small space workout was great for this same stuff though. As well as those new full perfect home workouts.
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Bushcraft1974
Can you clarify that leg raises actually works the abs? From my own research it's your quads that are doing most of the work in any kind of leg raise until right at the top of the move where the pelvis curls toward the stomach is where the abs take over? Thanks.
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Soy
This is amazing every single video that I have watch it shows something about yourself yourself such as, : conviction, assertiveness and on top of that structure. You make really easy trusting you because you know what you're talking about. tank you
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Eddy
My man, my man, my man, you are totally out of ur mind! I think ill cancel gym membership now! Especially that ive been sick, thank you so much for ur wonderful ideas and info! Love ya bro! May you live till 100 instructing people how to train. -
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Mary
Can the doorway rows be done with no stairs or do you need stairs for the position?
Also, the co-contraction split squats look so awkward! I want to say it-s bad back form, bit if Jeff does it, I guess it-s ok!
Thanks.
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ugh
i lack half the equipment he mentions at the beginning: . a couch seriously? MORE THAN ONE CHAIR? are you crazy? staaaaaaaaaaaaairs? as in stairs from one floor to another? as in more than one floooooooooor.
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bryan
it genius how he utilized his house as a gym and i have athlean zero and ive lost 100. lbs with the knowledge he's provided thanks jeff your the best man im just waiting for athlean zero 2 if he makes one
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