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The Perfect Full Body Home Workout

Upgrade your full body.

Try this perfect full body home workout from Jeff at Athlean X.

Perfect Full Body Home Workout

“Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.”

sara sigmundsdottir Perfect Full Body Home WorkoutSource: Courtesy of CrossFit Inc.

“This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.”

“This workout for home is going to allow you to hit your total body in under one hour.”

“With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.”

“These patterns are broken down below and the exercises included in each are shown.”

“Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.”

“Here is how to construct the perfect home total body workout A:

1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)

1 1/2 Bottomed Out Squats (to failure)

Jump Squats

2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Handstand Pushups OR Power Pushaways

Rotational Pushups OR Knee Rotational Pushups

Cobra Pushups (long head contracted) OR Knee Cobra Pushups

3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)

Alt. Sprinter Lunges

Plyo Sprinter Lunges (jump from higher position if more beginner)

4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Pullups OR Seated Pullups

Human Pullovers OR BW Sliding Pulldowns

Inverted Chin Curls

5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Reverse Corkscrews

Black Widow Knee Slides

Levitation Crunches

6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Angels and Devils

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

Here is how to construct the perfect home workout B:

HINGE / POSTERIOR x 3 ROUNDS

Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)

Long Leg March

High Hip Bucks

LUNGE / ANTERIOR x 3 ROUNDS

Alt. Crossover Step Ups

Alt. Reverse Lunges

Split Squat Jumps

UPPER PUSH x 3 ROUNDS

Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups

Alt. BW Side Lateral Raises (from knees for beginners)

Tricep BW Extensions (long head stretch)

UPPER PULL x 3 ROUNDS

Chin Ups OR Seated Chin Ups

Inverted Rows

Back Widows

ABS x 2 ROUNDS

Ab Halos

V-Up Tucks

Sit-Up Elbow Thrusts

CORRECTIVE x 2 ROUNDS

Reverse Hypers

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

Video – Perfect Full Body Home Workout

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