The PERFECT Home Workout (Sets and Reps Included)

Learn How To Incorporate Your Interests Into A Fitness Plan

Whether you are new to fitness or a seasoned athlete, knowledge is an important part of being fit. You’ll get much better results if you follow the advice in this article.

Mix up your routines with a variety of exercises. This can help you help and focused you keep coming back for more every day.

Walking is a great for getting fit. To maximize the workout of your calf muscles, push off using the heel first and then your toes last.You should also work your arms by only flexing at the elbow.


Don’t focus exclusively on just using crunches to work out your abdomen. A university discovered that it takes a quarter million crunches to burn a single pound of fat. You must exercise your abs in various different ways.

You can maximize your workouts by controlling your breathing properly. Try forcefully exhaling when your shoulders come to their peak during situps. The deep exhalation actually forces your abdominal muscles to work even harder than they would otherwise.

Be sure to clean the fitness equipment before you being using it. Other fitness users may have cleaned up after themselves and left all types of germs on the equipment.

Many people stay motivated by seeing results as they keep their weight loss efforts. Try buying tighter clothes instead of using the scale. Wear these everyday you diet to see progress.

Using those terms can make you feel less motivated. When refering to exercising, refer to it as whatever you will actually be doing, running or cycling is more interesting.

Are you interested in getting more impact from your workout? Stretching can help you build strength up to 20%. Take 20-30 seconds to stretch any muscles between sets. A few minutes of stretching can greatly improve your workouts.

Instead of counting upwards from zero, try counting backwards from how many you wish to do. It can make workout seem easier.

You need to lightly workout the muscles that were exercised the day prior. An easier way to accomplish this is to only give a partial effort in working out tired muscles.

If you have no television access, you can also search online for videos.

This makes it more likely that you will actually show up for your workout sessions. Your money is already been spent.You are going to want to make the most of your investment so you paid for.

Drink a lot of water throughout the day. Your body can dehydrate quick due to muscle fibers causing heat and rubbing quickly against each other producing heat.

Using free weights and a weight bench is an excellent way to get in shape. You need the right bench in order for this to work. This type will end up hurting your spine over time.

Never bounce your body while stretching.This can strain your muscles. Although many people think that doing this will help you become more flexible, this does not cause greater flexibility.You may get hurt yourself in the process. Keep in mind that optimum stretches are stable and not bouncy.

See a doctor should you have joint fatigue or pain. A daily journal is useful as a great way to keep records of any pain that happens during your exercise routines.

Your body needs lots of oxygen when you are working out, so it’s important to get lots of air by taking deep breaths that cause your stomach to rise when you breathe in. This can also boost your lungs capacity.

A good way to make sure that you go to all of your training sessions is to pay your trainer in advance.

Consult a dietitian for tips on improving your diet. Are you aware of how exercising factors into what you eat, though you know that you need to cut the junk from your diet.

But it’s also important to watch your diet. Consume fruits and vegetables while trying to reduce the carbohydrates and fats from your diet.

This increases blood flow to the muscle repair and tissue it more quickly.

A lot of people think that the only foods that are whole grain food is something like cereal or cereal. Whole grains are more than just cereals and breads, as barley, brown barley and rice. This can help you eat whole grains.

Take small breaks during the work day to protect yourself from deep vein thrombosis. Take the time to stand up and move your body approximately every 20 or 30 minutes. Get your blood moving by stretching your limbs.Your fitness level will go up with this continual light exercise a few times a day.

Quit smoking as soon as you can to help your life. It is never ever too late for you to stop smoking. You will add years to your life decrease and span the chances of having a heart attack.Treat yourself well and quit smoking.

There are a lot of benefits to older exercises that focus on strengthening you great core strength. Sit-ups are still one of the most effective core strengthening your center and making all other activities possible.

If you want to exceed at becoming healthier and more fit, you need to have a plan of action. Take what you have learned here, and apply it to your plan. Not knowing where to begin is no longer an excuse. Apply what you’ve just learned, and you’ll be on your way.
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.

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.

For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks.

For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

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