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Bodyweight Workout for Tight Spaces (UPPER & LOWER BODY)

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Rating: 4.0; Vote: 1

There-s nothing more challenging than trying to workout in tight spaces. You instantly become limited in the exercises that you can do. Bodyweight workouts in small spaces can be even more challenging. In this video, I show you a bodyweight exercise routine that you can do at home with limited space to hit your back, shoulders, chest and legs. The key to making bodyweight workouts effective for building muscle is to ensure that you are choosing exercises that demand you train hard. Too often, people pick exercises that are simply too easy to cause enough overload to cause new muscle growth. With that said, it-s important to attempt to do as many reps as you are able of a more challenging bodyweight exercise than you are accustomed to and then immediately follow that up with an exercise that you can do more reps for until reaching failure again. This is a concept known as training through failure. You take the first explosive or challenging bodyweight movement to failure and then in drop set fashion, move onto the next exercise and go to failure once again. You are taking advantage of the fact that the second exercise by nature is easier to perform than the first one. Because it follows the failure on the first however, it instantly becomes more difficult to perform than had you tried it while you were fresh. So in this bodyweight workout, I give you four combinations of exercises to hit your back, chest, shoulders and legs. Complete this whole circuit 4-5 times through and remember only to do what you are capable of in good form. If you cannot perform the first exercise in a combo right now, don-t worry. Simply move onto the second exercise in the combo and perform as many reps as you can until failure. As your strength improves, you should be able to start doing both exercises as prescribed. The combinations of bodyweight exercises used in this workout are generally an explosive move into a more traditional tempo rep. This can be seen in the spiderman plyo for chest that is followed by the rotating pushup. This second exercise is one of the best bodyweight exercises for chest since it can incorporate the adduction component that you wouldn-t get from a normal pushup. Programming bodyweight training in a way that ensures muscle overload is one of the hallmark benefits of the ATHLEAN XERO program. You can get the complete program at and start training (and gaining) without any equipment at all. Work out from home in very limited space without having to compromise your gains
Date: 2022-04-22

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Comments and reviews: 10

Naim
Hello my name is Naim from Turkey. I need to ask you a question. You're saying that pistol squat is helpful and we need to do that exercise to the failure. But physiotherapy experts says that -Pistol squat- is for showing that you're able to do that thing and it has no positive effect to our muscles. And I also used to do this exercise for burning my legs. But now I got 4th degree meniscus tear from inside on my left leg. Fortunately doctors says that I can take electroshock therapy and I would be doing squats again. So if you don't mind could you tell me what can I do for my legs. Thanks for your interest.
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Mohab
hey jeff big fan been watching for a while, iv seen countless videos about how to start doing pull ups but non work, all i have is a bar next to my house in a park with no resistance band nor something to lift some of the weight off to help, ive tried the chain and stick thing but doesnt work that well, i would do sets to failure then waking up the next day without any signs of soreness please help me ive been trying for half a year
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Cole
Hey Jeff! I'm a huge fan and have been incorporating lots of different exercises and methods that you demonstrate. I dislocated my shoulder a few years back and have shoulder pain on cable crossovers. I've tried the 3 dimensions crossover alternative that you demonstrated a while back and still have some discomfort. Do you have any tips of that exercise or any good alternatives to that exercise? Thanks for the help!
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Ferras
Hey Jeff. how's it going
I've been watching your videos for a damn long time
but I haven't purchased you program yet. I'm only 14 I just wanna say you've been my inspiration in this realm (bodybuilding ) when I started watching your videos I couldn't even do 1 pull up now with just watching your videos I can do 10 in a row. you've helped me a lot and I want to thank you for these videos.
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petcat0000
Jeff,
Could you dedicate a video for workouts for the elderly; as in 60s 70s and 80s. I would like for my mother who is 77 to do some type of strength training and something other than walking so as to help with bone density. I have 3, 5 and 7 lb dumbells also.
I don't know if you have any programs specifically designed for the elderly but any help would be appreciated.
Thanks
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TheDoomGuy333
Jeff seriously important question! Can you go over the differences for dead lift straight leg form vs a traditional dead lift and sumo dead lift? I injured my low back doing traditional dead lifts, but never injured with straight leg dead lifts. Also doing wider stance squats with toes pointed out causes pain in my Iliopsoas muscles.
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Jean-Philippe
Thanks for the workout Jeff, it's awesome.
I'd actually have one question. When doing exercises up to failure, should we do series of those types of workouts or just go to failure once on every each one you gave us and then stop?
Thanks again and keep up the good work!
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Bibox
Jeff can you please make a video about this i really want to know what kind of exercises should i do for strenght on the street i do streetworkout/calaesthenics with a pull up bar and stuff can you please make a video about this i wanna be prepared before i start my mma training
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Drew
I'm very interested in your recommendation for not taking those breaks in between. I've been disappointing with how slow my progress has been for gaining strength in my body weight back workouts. I'm going to apply your suggestions and see what happens. Thank you so much!
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AP
Hey Jeff: ) whats up? I'm reading everywhere about intermitting fasting lately. Could you please make a video about it explaining benefits and drawbacks? I consider you the best on here, that's why your explanation about it would be the most reliable.
Thanks: D
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