The PERFECT Home Workout (Sets and Reps Included)
Summary
TLDRChef Kevin from AthleteX introduces a comprehensive home workout series, 'Perfect Workouts,' tailored for the current pandemic restrictions. The series offers a zero-equipment, total body workout scheme with two alternating workouts, A and B, designed for all fitness levels. Each workout includes six major groupings targeting anterior and posterior chains, upper and lower body, and core exercises. The staggered format allows for progressive overload without rest, ensuring continuous improvement even without gym access.
Takeaways
- 🏋️♂️ The video introduces a home workout series by Athlean-X, focusing on maintaining fitness during the coronavirus pandemic when gym access is restricted.
- 💪 The workout requires zero equipment and is suitable for all levels of fitness, with modifications for beginners and advanced options.
- 📝 The program is structured into two separate workouts, A and B, to be performed in a staggered fashion across three days a week.
- 🔁 Workout A and B are alternated weekly, with each workout being performed twice, ensuring a varied and balanced training routine.
- 🔍 Each workout targets six major muscle groups, including anterior and posterior chain exercises, upper and lower body pushes and pulls, and core work.
- 🕒 Exercises are performed for one minute each, with the option to rest and resume within the minute to accommodate different fitness levels.
- 🔄 The workout design allows for progressive overload by staggering exercises to manage fatigue and continue performing despite tiredness.
- 🧘♂️ Includes a corrective exercise, emphasizing the importance of including such movements in a well-rounded fitness program.
- 📉 The workout can be completed in less than an hour, making it time-efficient and accessible for those with busy schedules.
- 📚 Detailed workout guides for A and B will be provided, ensuring viewers can follow along without needing to memorize the exercises.
- 🌐 Athlean-X offers a complete bodyweight program called 'Athlean Zero' for those seeking a comprehensive fitness solution without equipment.
Q & A
What is the main focus of Chef Kevin's workout series?
-The main focus of Chef Kevin's workout series is to provide the perfect home workout routines that require zero equipment, suitable for all levels of ability, and can be performed during restrictions such as those imposed by the coronavirus pandemic.
How often should one perform the workouts in the series?
-The workouts should be performed three times a week on total body days: Monday, Wednesday, and Friday.
What is the structure of the workout routine in terms of weeks?
-In week one, workout A is done on Monday and Friday, with workout B on Wednesday. In week two, workout B starts on Monday and is repeated on Friday, with workout A on Wednesday. This alternating pattern continues for the duration of the program.
How many major functions or muscle groups does each workout target?
-Each workout targets six major functions or muscle groups: anterior chain lower body, upper push, posterior chain, hinge patterning, upper pull, and core with a corrective exercise.
What is the significance of staggering the exercises in the workout?
-Staggering the exercises allows for continuous training without rest, which helps to manage fatigue and train to a point of progressive overload, enhancing the effectiveness of bodyweight training.
What is the importance of including a corrective exercise in the workout?
-Including a corrective exercise ensures that the workout routine is well-rounded and helps to prevent imbalances and injuries, which is a key principle of Athlean-X training programs.
What is the 'anterior chain lower body grouping' and how is it executed in the workout?
-The 'anterior chain lower body grouping' focuses on exercises that are squat-biased, such as alternating single leg box squats, one and a half bottomed out squats, and jump squats, targeting the front side of the lower body.
How does the workout cater to different levels of fitness?
-The workout includes variations for beginners, intermediates, and advanced levels, allowing individuals to choose exercises that match their current fitness level and progress as they get stronger.
What is the purpose of the 'zero rest' approach in the workout?
-The 'zero rest' approach is designed to increase the intensity of the workout, promote cumulative fatigue, and allow for progressive overload, which is crucial for continuous improvement and muscle gain.
What is the Athlean Zero program mentioned in the script?
-The Athlean Zero program is a complete bodyweight-only training program available at athletenext.com, designed for those who cannot access a gym and want a comprehensive workout routine.
How can viewers ensure they don't miss new videos from Chef Kevin?
-Viewers can subscribe to the channel and turn on notifications to receive updates whenever a new video is posted.
Outlines
🏋️♂️ Home Workout Introduction and Structure
Chef Kevin introduces a home workout series on athletenext.com, designed to maintain fitness during the coronavirus pandemic when gym access is restricted. The workout requires no equipment and caters to all levels with beginner and advanced versions. It's a total body workout scheme with two staggered workouts (A and B) performed three times a week on Monday, Wednesday, and Friday. The structure alternates workouts weekly, and each workout targets six major muscle functions with different exercises for each level. There's no rest between exercises, aiming for progressive overload and continuous performance despite fatigue.
🔄 Intense Bodyweight Circuits for Full-Body Training
The script details the first workout (Workout A), which includes six major groupings targeting anterior and posterior chains, upper and lower body, and core exercises. Each exercise is performed for a minute without rest, focusing on cumulative fatigue for progressive overload. Exercises vary in difficulty, with modifications for different fitness levels. The workout emphasizes the importance of engaging the right muscle groups, such as glutes and hamstrings in squats, and includes advanced moves like handstand push-ups and rotational push-ups, with easier alternatives provided.
🤸♂️ Advanced Bodyweight Techniques and Modifications
Continuing with Workout A, the script describes upper body push and pull exercises, including handstand push-ups, rotational push-ups, and tricep-focused movements. It explains the importance of engaging the correct muscles and offers modifications for those who cannot perform the advanced versions. Exercises like the alternating heel touch squat and sprinter lunge emphasize the posterior chain, while plyometric moves like the plyo sprinter lunge increase intensity. The workout concludes with core and corrective exercises, ensuring a well-rounded routine.
🏋️♀️ Workout B: Alternating Exercises for Continued Progress
Workout B is introduced as an alternating routine to Workout A, starting with lower body exercises like the slick floor bridge curl and long leg march to engage the hamstrings and glutes. The workout progresses to upper body push exercises, focusing on the chest with variable wall push-ups and bodyweight side lateral raises. It includes tricep exercises and lower body lunge variations for quad engagement. The upper pull circuit emphasizes horizontal pulls with inverted rows and finishes with the back widow exercise for the upper back muscles. The core circuit consists of ab halo, v-up tuck, and sit-up elbow thrust, targeting different core areas. The workout ends with the reverse hyperextension for lower back and glute activation.
📝 Conclusion and Access to Complete Programs
Chef Kevin concludes by encouraging viewers to perform the workouts multiple times for increased intensity and provides access to the complete Workout A and B in the video description for easy reference. He emphasizes that these home workouts can deliver results with effort and mentions Athlean-X's bodyweight-only program, Athlean Zero, for those seeking a comprehensive training regimen. The script invites viewers to subscribe, turn on notifications, and leave comments for further content requests, ensuring they don't miss out on future videos.
Mindmap
Keywords
💡Home Workout
💡Total Body Workout
💡Progressive Overload
💡Anterior Chain
💡Posterior Chain
💡Hinge Patterning
💡Corrective Exercise
💡Cumulative Fatigue
💡Plyometric Exercise
💡Bodyweight Exercise
💡Alternating Workouts
Highlights
Introduction of a perfect home workout series by Chef Kevin from athletenext.com.
The workout series is designed in response to the coronavirus pandemic restrictions.
The workout requires zero equipment and is suitable for all levels of ability.
Inclusion of both beginner and advanced versions of the workout.
A complete total body workout scheme is provided for those unable to access a gym.
Workouts are structured in two parts, A and B, performed in a staggered fashion.
Training is scheduled for three times a week on Monday, Wednesday, and Friday.
Alternating workouts A and B each week to prevent muscle adaptation.
Each workout targets six major muscle functions for a comprehensive body workout.
No rest is allowed between exercises to increase the intensity of the workout.
Exercises are designed to be performed for a minute to allow for progressive overload.
Workout A includes anterior chain lower body exercises with a squat bias.
Upper push combination follows the lower body circuit for a full body engagement.
Posterior chain exercises are included to target the back and glutes.
Pull circuit focuses on upper body muscles using bodyweight.
Ab circuit and corrective exercise are included to ensure a well-rounded workout.
Workout B introduces different exercises for continued muscle engagement.
The slick floor bridge curl is introduced to engage hamstrings and glutes.
Long leg march and high hip buck are exercises for the posterior chain.
Variable wall push-up is used to target different parts of the chest.
Bodyweight side lateral raise is an innovative way to work the shoulder muscles.
Alternating crossover step-up and reverse lunge target the quads with different stances.
Upper pull circuit with chin-ups and inverted rows for horizontal and vertical pull.
Core circuit with ab halo, v-up tuck, and sit-up elbow thrust for comprehensive core work.
Final corrective exercise, the reverse hyperextension, targets the lower back and glutes.
Athlean Zero program is mentioned for those seeking a complete bodyweight training regimen.
Transcripts
what's up guys chef kevin here
athletenext.com we continue our perfect
workout series here today this time the
perfect home workout and this one i have
to say is definitely by popular demand
actually it's out of necessity you see a
lot of us have been affected by the
recent coronavirus pandemic and we're
restricted to home workouts we're not
even allowed out of our own houses we're
certainly not allowed in the gym what
can we do well we don't have to let the
gains go by the wayside as a matter of
fact guys i wanted to make sure i put
something together for you that you can
use to continue to keep the gains coming
and i put together this homework out
that's actually going to require zero
equipment you're gonna be able to do
this no matter what level of ability
you're at i'm actually including both a
beginner version and a more advanced
version and i'm going to give you not
just a single workout i'm giving you a
complete total body workout scheme that
will tell you exactly what to do for as
long as it is that you're actually not
going to be able to get to the gym right
so with that being said i have some
rules that i got to lay down here to
explain how you're going to do this
all right so as i mentioned this home
workout is actually going to be
comprised of two parts two separate
workouts workout a and workout b you're
gonna perform both of them and you're
going to perform them in a staggered
fashion so you're going to train three
times a week total body monday wednesday
and friday in week one you're going to
perform workout a on monday and friday
with workout be slotted in for wednesday
in week two you're gonna have workout be
leading off on monday and being repeated
on friday with workout a being slotted
in on wednesday so you're basically
alternating your workouts and carrying
this over for as long as you do the
entire program
from here you wanna make sure that since
we're going total body that we're not
focused on necessarily a single muscle
group but that we're covering all the
major functions and in this case here we
have six major things that we're trying
to hit in every single workout they're
the following number one we're going to
have an anterior chain lower body
grouping that's actually going to be
squat biased the first time through but
then we're going to actually bounce to
the upper body for an upper push
combination
we then go back to the lower body and
there's a reason for this i'll explain
in a second we're now going to focus on
the posterior chain and we're going to
hit the hinge patterning from here we go
back up to the upper body to do a pull
circuit and then we finish off with an
ab circuit and one single corrective
exercise because we never leave the
correctives out of athlean x that's
going to be the same whether in workout
a or workout b but the exercises are
going to completely change
and again i mentioned there's going to
be different exercises for those of you
who are doing this at different levels
i'm going to include all of those the
last point i'm going to make is that
there's zero rest occurring at any point
in this workout and that's the reason
why we're staggering up or lower and not
just that we're actually not going to
require you to rest between the
exercises of the individual combinations
you're going to perform every single one
of these exercises individually for a
minute if you can't do it for the entire
minute that's okay you can simply stop
rest pause get back in on the action
again and try to complete out the rest
of the minute ideally as you get
stronger at this and better you're gonna
be able to complete the entire minute
for every single exercise the exercises
are staggered and structured in such a
way that it should allow you to continue
to perform even though you're fatigued
from the exercises before that that is
one of the best ways that you can train
body weight when you realize that
because of the way you can mechanically
set up your exercises you can continue
to perform it gives you the chance to
actually train to a point of progressive
overload where others would stop at a
single point on a single exercise this
is where i think the power of this
workout comes in so that being said guys
there's a lot to cover here i want to
make sure i go over every single one of
these workouts for you in every exercise
so let's kick it off here workout a
all right so workout a here is comprised
of those six major groupings like i
mentioned and don't worry about having
to memorize them or the individual
exercises i'm going to do as i always do
for you i'm going to put them all
together and lay them out in a workout
format for you at the end of this video
but let's take a look right here at the
first combination it was that anterior
chain squat focused lower body circuit
starting off with this exercise it's the
alternating single leg box squat now
look if you're at a more advanced level
you're gonna perform this from a lower
box if you have to do this at a more
intermediate or beginner level you can
simply raise the box now again this box
can be anything it could be a bed it
could be a couch any surface that you
can get yourself down to we move on here
to something called the one and a half
bottomed out squats and we talked about
in other videos the benefit of working
in that bottom range of the squat in
that parallel to below parallel range to
strengthen that portion which is
oftentimes the weakest area of the squat
we can do that here again regardless of
what level we're at we take this for the
entire minute again if you have to rest
pause you can do that from here we then
go in and we finish out this circuit
which your legs will probably be pretty
fried at this point with a simple jump
squat and again this could be pretty
taxing at this point with other
bodyweight workouts if you had just
stopped at the first exercise or even if
you attempted to take that by itself to
failure you could be doing it for a
really long period of time but when you
stack them together like this the
cumulative fatigue becomes something
that is able to be progressive and
overloaded and that's where the real
benefit comes from so after these
exercises again there's no rest in
between them we go right into the next
grouping and in this case it's our upper
push and right off the bat here we start
with a handstand push-up a shoulder
dominated very difficult exercise that
being said if you can't do this you then
simply just do something like this the
power push away it's still working the
shoulders it doesn't require as much of
your own body weight that you have to
lift off the ground but it's still going
to get the job done
you move on from here to the next
exercise which is a rotational push-up a
little bit more of a chest bias and with
the rotation i've mentioned this before
you get that little added relative
abduction at the chest to really try to
hit the chest as best as we possibly can
again realizing that we have limited
numbers of exercises that we're using
since we have to cover the entire body
and again if you can't do this you can
simply drop down to your knees and
perform the same movement and get the
same benefits at a slightly easier level
and then you wrap it up here with a
tricep exercise this one called the
cobra push-up and what we're going to do
between workouts a and b is just hit the
different positions of the long head of
the triceps this one would actually
train the lung head of the triceps in
its more contracted position because you
have that elbow straightened out with
your arm closer to your body into or
close to extension behind your body we
go back now to the lower body in this
case now we have something here called
the alternating heel touch squat this
one here is a posterior chain focused
exercise just by leaning forward you
shift a lot of the focus on to the
glutes to perform the exercise and
you're simply trying to go down touch
both hands to the outside of your heels
and come back up at a more beginner
level if you need a little bit of extra
assistance or even just a little bit of
a balance assistance you could do the
kickstand variation we just have one
foot out there bearing maybe about 10 to
15 of your body weight from here we move
on to the alternating sprinter lunge
again by simply leaning forward we turn
a regular lunge that's quad dominant
into something that's more posterior
chain glute dominant you alternate back
and forth both levels of course will be
able to do this and then we wrap it up
here with one final exercise the plyo
sprinter lunge so we take the same
position here and now we really want to
burn it out and we see if we can be more
explosive stay low to the ground here
where your glutes are maximally engaged
again at the beginner level if you have
to you can simply make that switch at a
much higher elevation so come up out of
the lunge a little bit and then make the
switch we go back to the upper body
again this time upper pull and in this
case we start off with the pull-up the
classic pull exercise and again all
you're required to have here is a single
pull-up bar in your house to be able to
get this done
if pull-ups are too challenging for you
though you could do this exercise
instead this is called a seated pull-up
and all you got to do is just position
your legs as you see me here and lean
back and i've just got literally a
single dowel or broomstick across the
top of either two couches or two chairs
again there's a home workout and there
are no excuses from here we move on to
the next exercise the human pullover
again this is a tough exercise this is
for the more advanced people doing this
it looks a little bit like the bruce lee
dragon flag as you see here but the idea
is look at the lats doing the work here
i'm actually trying to pull my body up
not by moving my knees towards my chest
but by pulling my arms into an immovable
object so whatever you're holding on to
the bottom of a couch the bottom of a
bed whatever it is you're trying to pull
down as hard as you can and that will
actually get your body to rise so don't
think of it as trying to pull your abs
up but more pulling your arms down like
a pullover if you can't do this the body
weight equivalent of this is this
sliding pull down you can see i'm on a
sliding surface a hardwood floor a tile
floor i'm just trying to pull my body
back up to the top allow it to drift out
get that stretch and relax and pull back
in and then we finish with the exercise
here the inverted chin curl again back
to that same setup that i mentioned
before and the idea here is not just to
pull with your back but actually trying
to pull as if you're curling your body
up to the bar to really engage the
biceps we finished out with our last two
combinations here the first of which is
a core circuit and the exercises that we
choose here start at a lower ab exercise
this one the reverse corkscrew and you
can see here that we're not just getting
that engagement of the lower abs but
we're also getting a little bit of
bottom-up rotation to get the obliques
as well we move up to the next exercise
and that is the black widow knee slide
so here we call this a mid-range
exercise i drive my knee in towards my
elbow i slide it up to get a little bit
more flexion through the spine the focal
point of the flexion is happening kind
of mid-back to engage both upper and
lower abs and then finally we wrap it up
with our levitation crunch here the goal
is just to elevate your scapula and your
shoulder blades off the ground not to
curl them up towards your knees but
literally to just lift them up off the
ground as if you're trying to levitate
them and then the corrective as i
mentioned always finding a place into
the athletics training programs and in
these workouts here the angel and devil
and that is something that seems so
sweet and easy but it's so damn hard and
it gets the entire posterior chain i
have to have my quads elevated off the
ground so i engage the glutes i engage
the low back and then this rotation of
the arms is actually taking our
shoulders through full rotation working
not only the rotator cuff but also
engaging the upper scap muscles and
mid-back muscles as well areas that tend
to get neglected so now this entire
workout that you've worked your way
through that's one time ideally i want
to see you go through it two or three
times if you go through it two times the
workout will take you about 35 minutes
or so if you go through it three times
you'll max out at about just over 50
minutes so no matter what you choose to
do you still got a workout here that's
going to take you less than an hour
all right so with workout a out of the
way now you're going to get that second
workout in that workout be to be done in
an alternating fashion with the first
workout and we start off with an
exercise here called the slick floor
bridge curl again you can do this on any
floor in your house like a hardwood
floor or a tile floor that you could
just allow your socks to slide back and
forth the key here is that it's
reinforcing one of the main necessities
of lower body training and that is to
learn how to engage both your hamstrings
and your glutes and get them to work
together and by demanding that i have to
maintain this high bridge the whole time
that i slide my legs out and back into
this hamstring curl is getting those
glutes to make sure they're the primary
driver of the movement the next exercise
is something called a long leg march and
here we're just trying to again work
that entire posterior chain and you'll
see that this lights it up a lot more
than you might have thought it would
because it looks so damn easy and then
we finish off with a simple exercise
that at this point in the game is not
going to be so simple again that
cumulative fatigue is what we're going
for here again that lack of rest is
going to demand that that fatigue sets
in and this is just something called a
high hip buck you just put your feet up
on any surface again it could be your
couch and you're simply driving up
allowing the glutes to really drive the
movement here we then shift to the upper
body again in this case the upper body
push and now the last time we kind of
went a little bit heavy on the front
side with the shoulders this time we're
going to go a little bit heavier on the
front side with the chest and we do this
with our variable wall push-up and here
because we're in this decline position
we're actually working the upper portion
of our chest a little counter-intuitive
but that's how it works and as we
fatigue here you simply walk yourself
down the wall to allow yourself to
continue knowing that the flat variation
is going to be a little bit easier than
that decline variation so as we fatigue
we can do a few more reps we continue to
try to do this for the entire minute if
possible if you can't do this because
the wall version is too hard you can
simply put your knees up onto any
surface again a couch or a bed and you
perform the decline variation and when
you can't do any more you go down to the
flat then we take it to the next
exercise here which is actually really
interesting and it's the bodyweight side
lateral raise and we lose sight of the
fact that we always think we have to
move the limb in space to work a muscle
and that's not true you see we can
actually move the body around a fixed
limb and in this case we're getting
relative abduction of the arm meaning we
are training the muscles of the shoulder
by moving the body away from the arm but
still winding up with the same end
product and that is abduction of the arm
and again we could do this from the
knees if we need to make it a little bit
easier for the beginners and then we
wrap this up again i mentioned with the
tricep exercise this time it's going to
be more for putting the tricep long head
on stretch into the body weight tricep
extension again you choose any surface
that's relatively about the height that
you see here you allow yourself to dip
down dive your head down underneath so
you can get more extension of those arms
back up overhead we go back to the lower
body again and this time we're actually
going to try to hit the quads but in
more of a lunge bias versus a squat bias
and the first exercise we start off here
with is the alternating crossover step
up so the step up is a great exercise
for engaging the quads try to keep your
torso upright as much as you possibly
can and the slight crossover of the leg
behind me just allows me to preload that
quad a little bit more in the bottom
position so i could drive up more
forcefully from here we move to the
second exercise again remember with no
rest and it is the alternating reverse
lunge it's a little bit easier on the
knees because we don't get that anterior
stress that we get when we actually
lunge forward so you're going to find
even if you have knee problems this is
going to work for you regardless of what
level you're performing it at and then
we wrap it up here with the split squat
jump a little bit more of an explosive
exercise here that tends to be difficult
especially at this point in the game see
if you can gut it out for the entire
minute if possible we go back one more
time to the upper body for the upper
body pull circuit and it starts this
time not with the pull-up but the chin
up again focus a little bit more heavily
on the biceps while still making sure we
get the main benefit of one of the best
exercises we can do for pull and that's
that chin and again if you can't do this
you could do the seated version of it as
i showed before just by sitting down and
doing the same setup we used before next
we go to our second exercise here and it
is the inverted row this is actually an
exercise that works its way into a lot
of the athlete x programs we're now
getting more of a horizontal pull as
opposed to a vertical again at this
point in the game it could be a lot more
challenging than it would have been if
you did it on its own and then we wrap
up with our final exercise here it's a
bodyweight exercise i just featured it
in a recent video it's called the back
widow you can see every single muscle in
the upper back and rear delts get
engaged here by this simple looking
exercise but certainly not at this stage
of the game i want you to wrap up with
this one and then we go to our last two
circuits once again a core circuit and
we start with that lower focus exercise
and it's the ab halo so what you do is
you try to lift and create a half a
circle at the same time so lift that
pelvis up off the ground engage the
lower abs and try to create a half
circle for a little bit of rotation and
repeat for the entire minute you move to
the next exercise here which is a v up
tuck again trying to engage both upper
and lower by moving both the upper and
lower torso together finally we wrap up
with one exercise here it's called the
sit-up elbow thrust you're getting a
little bit of extra oblique work but
obviously it's primarily a top-down
driven exercise and then we go and we
have our final corrective and it's one
of my favorites it's the reverse
hyperextension here the idea is to lay
again over any stable surface and really
drive the lifting of the legs by first
contracting the glutes and then allowing
the low back to take over from there
so that guys there's youtube workouts
workout a and b i'm going to post them
right here for you so you can take those
screenshots and make sure that you know
exactly what you're doing guys you don't
have to leave the gains behind just
because you have to leave the gym behind
temporarily i know the situation that a
lot of us find ourselves in right now i
want to make sure i did my part to help
you guys out and get you something that
you could use i promise you this can
deliver if you put the effort in in the
meantime if you're looking for a
complete program we have one is
bodyweight only it's called athlean zero
it's over at athletenext.com if you
found the video helpful and you like the
perfect workouts leave your comments
below let me know if you want me to
cover i'll do my best to do that for you
and if you haven't already done so guys
make sure you click subscribe and turn
on notifications so you never miss a new
video when we put one out see you soon
you
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