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Mar 19, 2020 · In today’s video we’ll go through a science-based full body home workout routine. When we think of a home workout, we assume that they’re inferior for muscle growth. For many...
- 12 min
- 7.5M
- Jeremy Ethier
An intense 20 min full body workout you can do at home! No equipment necessary!👉🏼THE MAT I USE: http://gorillamats.com?aff=19 (MADFIT10 for 10% off)⭐️SHOP...
- 23 min
- 2.5M
- MadFit
No Equipment necessary and not much space needed :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. I recommend switching up your...
- 22 min
- 60.4M
- Pamela Reif
- Diamond Push-Ups
- Inverted Row
- Pike Push-Ups
- Sliding Lat Pulldowns
- Bicep Bed Sheet Curls
- Tricep Overhead Extensions
- Assisted Pistol Squats
- Bulgarian Split Squat
- Sliding Hamstring Curls
Targets: Chest, triceps Replaces:Bench Press The first exercise we’ll use here is narrow grip push-ups. Here, your hands will be placed in a diamond shape. This better targets the chest and triceps. Three EMG papers (here, here, here) have confirmed that this specific hand placement elicits significantly greater chest and triceps activation when co...
Targets: Traps, lats, & biceps Replaces:Seated row, barbell row, etc. Next, we’re going to move onto the inverted row to target our overall back. Most of the emphasis will be on the mid-back for thickness. Ideally, for the most resistance, you should use a broom or mop and place that between two chairs to perform your row. If you don’t have the rig...
Targets: Shoulders, triceps Replaces:Shoulder Press Next, we’ll be moving onto something called pike push-ups. These mainly target the shoulders and triceps. For these: 1. You can start them out on the ground by assuming a pushup position 2. And then moving your hands closer to your feet while keeping your legs straight. Your body should now make a...
Targets: Lats Replaces:Lat pulldowns, pull-ups Next, it’s time to target the back (primarily the lats). We'll do so with a vertical pulling angle, rather than horizontal, as we did earlier. This one is bound to get you weird looks around the house. But is worth it for the return in back gains in provides. Simply lay on a smooth surface and use some...
Targets: Biceps Replaces:Bicep Curls Now, it’s time for some arms isolation. Go back to your bed sheet or towel setup and lean back with your arms straight. Then, keeping your body straight and elbows locked in position, curl your hands towards your face by using your biceps.
Targets: Triceps (long head) Replaces:Cable/dumbbell overhead triceps extensions, skullcrushers Then, to target the long head of the triceps which has yet to be emphasized in this workout, you can simply switch over and perform tricep extensions. Again, you want to keep that elbow locked in place. And your body in a straight line. Alternatively, th...
Targets: Quads & Glutes Replaces:Barbell squats Next, it’s time to move onto the lower body. And for most of us, bodyweight squats just aren’t going to cut it. Which is why we’ll use the bed sheet set up again to perform assisted pistol squats. This exercise will help to target the quads and glutes. To perform these: 1. Lean back with your arm stra...
Targets: Quads & Glutes Replaces:Split squats, lunges Next, we’ll move onto an exercise you’re probably familiar with: the Bulgarian split squat. With your rear leg elevated on a platform, this exercise will again further target the quads and glutes. To progress this movement: To progress this, you can simply hold a weighted backpack at your chest....
Targets: Hamstrings Replaces:Machine hamstring curls Next, we’ll use the sliding leg curl. This exercise will help work the hamstrings through both hip and knee extension. To perform these: 1. Simply lay on a smooth surface and place your feet on two or something that will enable them to slide easily 2. Then, use your hamstrings to curl your heels ...
- 12 min
Sep 20, 2024 · Build total body strength and challenge your endurance at home with this full body home workout. This total body workout combines compound dumbbell strength exercises with bodyweight core and cardio. We’ll lift heavy and play with time under tension in a new “3-2-1” format.
Mar 7, 2024 · Build total body strength in just 30 minutes with this full body workout at home. Each circuit contains four exercises targeting the lower body, upper body and core. A complete dumbbell workout designed to build strength and challenge your endurance.
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Jun 10, 2015 · Trying this full body workout at home workout can help you work your entire body with no muss, no fuss. It includes all the classic exercises and can be done in a short period of time. All you need are a few sets of dumbbells and these basic exercises.
