4-Week No-Gym Workouts Guide



Video taken from the channel: BullyJuice


10 Weeks No-Gym Home Workout Plan

Video taken from the channel: G 4 L


4-Week Weight Loss Workout Plan

Video taken from the channel: Roberta’s Gym


Keto Weight Loss 4 Weeks No Workout

Video taken from the channel: Suanny Garcia



Video taken from the channel: Abnormal_Beings


4 MIN TABATA Workout | Fat Burning High Intensity Weight Loss Routine | No Gym Full Body Workout

Video taken from the channel: getfitbyivana

Week 1: 1 set of 30 seconds of each exercise. Week 2: 2 sets of 30 seconds of each exercise. Week 3: 3 sets of 30 seconds of each exercise.

Week 4: 1 set of every exercise completed to failure (the point in which you can no longer complete a rep with good form). For example, for day one, they list the following strength sets: Single-leg squat (each side) Bent over row (with weight) (each side) Single-leg glute bridge (each side) T-Pushups (alternating sides) Standing lunges (each side) Front plank Side planks (each side). Welcome to the Strong Body Guide. In this guide, you can expect: – 12 weeks of workouts that can be done at home with little to no equipment. – 225 pages long – Each workout takes less than 30 minutes-great for busy schedules. – step by step instructional picture examples of every move – no gym required. My 4-week NO GYM fitness plan could be for you!

I am a SAHP and this fitness plan works a treat for me! 4 Week Workout Plan Weekly Workout Plans Workout Challenge Workout Ideas Weekly Gym Workouts 4 Week Diet Plan Workout Routines Diet Plans To Lose Weight Weight Loss Plans. Side Plank With Leg Raises. The move: Line your elbow up with your shoulder and your shoulder with your hip and heel. With a very tight and braced core, push the ground away from you, staying active in the shoulder joint.

Squeeze your glutes and drive your hips forward. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements. Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This workout plan is 4 weeks long and consists of 6 different exercise grouped into two easy workouts, which is gradually increasing for 4 weeks.

By the end of the month, your stamina and endurance will develop twice the amount you started. Find the detailed information of 4 weeks workout plan for beginners and how to do. An at-home, 31-day fitness plan featuring 5 video workouts each week, plus 2 rest days.

You can add 3-4 cardio sessions per week to improve your cardiovascular health and stamina, but keep them short, such as 10 minutes at a low to moderate intensity. Save the hardcore sprinting and interval work for your fat-loss efforts farther down the road. For now, you’ll want to conserve your calories to maximize recovery and growth.

Monthly Workout Plan: Week 1 Killer Core Circuit No-Treadmill Cardio Workout HIIT Bodyweight Cardio Workout.

List of related literature:

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Be sure to read each of these before beginning the actual workouts— they’ll ensure that you are prepared on all lev

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Novice: whole-body training 2–3 days per week b.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

Training principle Detail Comment Frequency Monday, Wednesday and Friday This program works well for a full-body workout being done three days per week.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

This eight-week calendar provides links to wellness coaching and fitness workout videos.

“The Wellness Revelation: Lose What Weighs You Down So You Can Love God, Yourself, and Others” by Alisa Keeton
from The Wellness Revelation: Lose What Weighs You Down So You Can Love God, Yourself, and Others
by Alisa Keeton
Tyndale House Publishers, Incorporated, 2017

He described ideal body types for different sports and also referred to the “tetrad system” of training a cycle of four days in which something different is done each day: Day 1 Prepare the athlete; Day 2 Intense exercise; Day 3 Relax; and Day 4 Moderation.

“Sports Science Handbook: A-H” by Simon P. R. Jenkins
from Sports Science Handbook: A-H
by Simon P. R. Jenkins
Multi-Science, 2005

Table 13-2 Sample Year-Round Conditioning Plan Type of Conditioning Example Frequency In-season Strength training Select 4–6 exercises (such as bench press, push-ups, arm curls, shoulder press, leg extensions, leg curls, and pull-ups) and do each one for 2 sets of 12–16 reps.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

The first rule is that there should be at least two workouts in each sport every week.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

How can these different sets of people use the workouts in this book?

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

Day 7 None Rest or light stretching Table 10-4 Week 4 Workout Schedule Day Walking Schedule Belly-Blasting Exercises Day 1 Walk duration: 30 minutes Pace: Brisk Every 5 minutes, add a 30-second sprint walk, and then return to a normal brisk pace.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Thanks for the free scheme! Helped me through April. Love to see a 30day-challenge 3 coming up (with an increased difficulty level? )

  • 20 explosive jack
    10 rest
    20 mountain climbers
    10 rest
    20 prisioner squat jump
    10 rest
    20 up and down plank
    10 rest
    20 squat with side kick
    10 rest
    20 high pitch
    10 rest
    20 in and out plank
    10 rest
    20 lunge hops

  • It’s funny how you just had someone in the background at the table �� at the moment I’ll be doing a workout in my house and my brother just gives me filthy looks for taking over the kitchen lolll what else can you do right now ��‍♀️

  • Under my personal control, for some 8 months, my student lost 103 kg of excess weight (from 230 kg to 127 kg)!!! And in parallel this result, which has no analogues in the whole world, was achieved by increasing the total strength and endurance of his body!!!
    I clarify: during 8 months no one else in the world was able to lose 103 kg of excess weight and at the same time acquire excellent athletic shape!!!
    I offer you a telecast (sorry, not in English), where from 6 min 28 sec those moments are shown when he was 230 kg and when he became 127 kg: https://www.youtube.com/watch?v=FJSDuSNVeYc&t=386s

  • Brother, doing 9 exercises and 4 sets seems too much for one day. can I divide them into push A and Push B? for example: Monday (push A) Tuesday (pull A, Wednesday (legs a), Thursday rest or cardio, Friday (Push B), Saturday (pullB), Sunday ( legs b ). What do you think about it?

  • Just started this today. I’m in shape (I surf, run, lift, hit the punching bag as much as physically possible) and workout daily but wanted something new to break the routine especially with the gyms closed. First day of legs was real deal with no equipment. Excited to add this into my routine along with keeping up with other exercises. Keep this shit coming.

  • How to fix chubby legs i lost lot of weight but my legs are hella fat i buy big jeans just to stuf my legs in it got no definition onley montains of fat in my inner and outer things and under my butt with a flat butt and boobs like seriously a butternut squash have a better shape then me ��

  • can someone actually tell if it works and not make a comment about her body its 2020 she can wear what she wants without some thirsty man commenting?

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.

  • good workout! but would be helpful to see the form of the exercises from different angles, not just the rear.. otherwise, the mirror is useless if you block the view of yourself from the front just a suggestion.

  • Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Day 8
    Day 9
    Day 10 lowering sugar intake and replacing with fruits
    Day 11
    Day 12
    Day 13
    Day 14
    Day 15
    Day 16
    Day 17
    Day 18
    Day 19
    Day 20
    Day 21

  • PPL Homeworkout


    0:55 Pull ups 3 sets/8-12 reps

    1:42 Biceps Curls 3 sets/8-12 reps

    2:26 Towel Rows 4 sets/20 reps

    3:20 Bent over rows 4 sets/15-20 reps

    3:51 Lat pull downs 4 sets/8-12 reps

    4:21 Single Arm BOR 4 sets/12-15 reps

    5:22 Rear dealt flyes 4 sets/20-30 reps

    6:02 Prone Cobras 3 sets/8-12 reps

    6:38 Biceps Curls v2 4 sets/20-30 reps


    7:18 Pike push ups 4 sets/5-8 reps

    7:38 Military Press 4 sets/8-12 reps

    8:01 Push ups 4 sets/20-30 reps

    8:26 Dips 3 sets/8-12 reps

    8:42 EPA Push ups 4 sets/8-12 reps

    9:24 PP Push ups 4 sets/5-8 reps

    9:49 TB Press up 4 sets/8-12 reps

    10:26 Tricep Kick Backs 4 sets/ 20-30 reps

    10:46 Tricep Extensions 4 sets/20-30 reps

    11:12 Pec flyes 4 sets/20-30 reps


    12:07 Wide Squats 4 sets/20-30 reps

    12:27 Squats v2 4 sets/12-15 reps

    13:01 Bul. Split Squats 4 sets/8-12 reps

    13:38 Jump Squats 3 sets/8-12 reps

    13:55 Backpack RDLS 4 sets/8-12 reps

    14:12 Single leg hip Thrust 4 sets/8-12 reps

    14:55 Nordic Negatives 4 sets/5-8 reps

    15:55 Fast Feet 4 sets/ 20 seconds

    16:05 Lunge PKD RDL 3 sets/5-8 reps

  • Bro i can’t afford to go to gym… Is this excercise ok for building muscles like you….?? & What to do for 4th 5th 6th day….?? Please answer…

  • This is basically the only at home workout video isn’t full body. I hate working out full body in one session, so glad this video was made.

  • Would you recommend for a beginner to do: P/P/L/P/P/L/R = Hitting each muscle group twice a week. With only body weight and dumbbells, or do Full body workouts 3x a week? Would it matter or do you make progress either way?

  • I’m 15 and want to get in shape, I’m not necessarily overweight, if anything I’m a healthy weight for my age/height but I do have more fat than I would like(man boobs and a fat belly) and I’m kinda insecure at beaches/ taking off my shirt in public. I’ve been looking around for workouts and I’ve seen it all but now my problem is I don’t know what to do first, should I lose the weight then build some muscle or vice versa? It would be awesome if you could help me out

  • I just stumbled upon this video. Up until this point I’ve been doing full body work outs at home (4-5 times a week). Would it be more beneficial for me to do this work out 6 times a week? My main goal is to build muscle and look better

  • Hey Tayo, I have a fair few ambitious goals that I’m struggling to work out how to achieve. I also live in London. Do you think maybe we can have a brief session or anything at all after Covid19? You can message me on insta: @booth6255

  • My guy, i am a 6 foot 140-145 pound 15 year old that lives in old trash apartments. Trust me the doors gonna come down in the first 5 minutes.

  • Today I am trying the first workout day. I hope I will continue and write my progress, anyone else has tried this out? how is the progress going.
    Just about to finish my second week Push workout.
    I’m at day 9 about to finish first half of push: made a new split to shorten the workouts and increse the volume.
    Monday: 1/2 (Push)

    Tuesday: 1/2 (Pull)

    Wednesday: 1/2 (Legs)

    Thursday: Rest

    Friday: 1/2 (Push)

    Saturday: 1/2 (Pull)

    Sunday 1/2 (Legs)
    Because of a surgery I sadly can’t do leg day but I will find alternitives.

  • I have known you from my brother on instagram. I am new to the calisthenics and work out in general. My bro suggested to me to watch you and he choose right.����
    You are really good and on point in every video on instagram and here. I really learned a lot from you.������ You are a lagend in what u do keep up the great work ❤️��.

  • Hey guys, hope you are safe. Today I have for you amazing hit workout fat burning workout. Do this workout 4 x week for 6 weeks in total, it is home friendly which many of you will appreciate:) Let’s do it! xxx

  • Love this highly recommended
    I thought I’d have to make my own new routine but thankfully this was here. I just finished a workout and I’m so sore it’s just like the gym.

  • I am excited for the next 30 days workout plan that you will be releasing next.. because you already have a 30 mins workout! Wohoo!

  • What do you think about setting a timer for 45 minutes and repeating this circuit back to back?
    The circuit:
    -15 push ups
    -5 pull ups
    -10 squats
    -5 leg raises

  • BullyJuice are you able to add the list of the 30 day workout from day 1 to day 30 like you did for the first 30 day workout plan you did? Like…. Day 1… Day 2… Day 3… It makes it a lot easier for some people with bad eyesight. Thank you for everything you do. God Bless!

  • You silly my guy. let me get a wedge for my door for this extra fat I got.

    Your routines have been great during this pandemic! Thank you!

  • Great video bro! This really helped guide me a lot. I’ve been bummed out about no gym and this was the inspiration I needed to get me started again at home. Big love ♥️

  • What are some ways to lost a lot of weight? I read loads of superb opinions on the internet about how exactly Custokebon Secrets will help you lost lots of weight. Has anybody tried using this popular weight loss secrets?

  • i’m so glad i started this i finally finished this 30 day schedule and i lost 18 pounds when i finished! i started on june 6 and ended it on july 5, i was 187 lbs and once i finished i am now 169lbs! thanks so much bullyjuice ❤️

  • I’m telling u guys this guy’s going down history as a fooking legend ���� and once again a lovely video
    I want online Abnormal Online PT

  • Last day of the 30. Great service and exactly what’s needed during this lockdown. I’m sharing this faster than coronavirus across the UK

  • Heyyy I have a question, I am interested about rp and I want to ask if you think that this kind of job are possible without a marketing degree? Do you think internship is a good method to prove that you are determinate to work hard even if you lack in some field? Love your video ❤️❤️❤️

  • You’re beautiful. I remember I did Atkins in college almost 15 years ago and there was no keto products all there was was Atkins bars, nothing like the ones the sell now. If I wanted a treat I learned how to cut up a few of the Atkins bars, melt them down to make a “batter” and make a lil cake lol. It was a bit of work so I rarely did that. I would order the bars in bulk off eBay.

  • Thanks for the inspiration! I’m also on a weight loss journey I lost 20lbs since i started and have 150lbs left to lose. I’m subscribing to your channel, i can’t wait to see your next video, could you please show some support back to my channel. I would appreciate any feedback and advice you will like to share! Thank you!

  • @Roberta: Please Consider This as a Request, People with Heavy Weight can’t do the exercises as shown in the video especially like ski hops, plank jacks, jumping jacks etc so can you please show modifications for such it would be a great help for people having heavier weight.
    Thank You ��

  • Hi, I am 26 years old and my height is 5.2, and weight is 62 kg. I am confused about which workout to begin with. I want to lose weight and be in shape.

  • I was considered underweight before the corona happened but now i’m getting fat and I hate it, I’ll try this out and see how this god

  • 3 days back i started squats challenge.. i managed to complete that challenge but my thighs knees legs were paining like hell.. i dont know whether i did correct or wrong (today is day 4 without squats challenge excersise) and still i have much pain i cant fold/straight my left leg properly..cant even climb steps ������ is that normal or any serious problem??

  • Eu estava fazendo os exercícios periodicamente porém dei uma parada porque passei a sentir dor na lombar Pois tenho hérnia de disco, tem alguma técnica para isso não acontecer?
    Não quero parar de fazer pois preciso perder peso justamente por conta da hérnia de disco. Engordei muito por favor uso de medicamentos por longo período. Por favor envie uma resposta. Obrigado.

  • hw many weight it loses in 4 weeks? i did 30 day challenge which is more benifit mam?? and if i do this shall i do this in evening?? plz reply mam… mam tell me plz…

  • I can’t find the comment with all the links. Luckily I’ve made a backup before.
    Day 1 20 mins leg https://youtu.be/GfUpbhaCK7Y

    Day 2 5 chest 5 arm https://youtu.be/_q_-adYzkh0 https://youtu.be/RTF4ADblouI

    Day 3 20 min cardio, 5 back https://youtu.be/c8IqjLwcN-c https://youtu.be/lhBRwpUc0tg

    Day 4 20 mins morning, 5 shoulder https://youtu.be/yF4B0OPAOJY https://youtu.be/qroFxwXf1EI

    Day 5 full body workout https://youtu.be/oAPCPjnU1wA

    Day 6 20 mins cardio https://youtu.be/c8IqjLwcN-c

    Day 7 10 Daily, 10 leg https://youtu.be/fv3Jrs_5a2I https://youtu.be/1JjuaKI1W-U

    Day 8 20 upper, 10 abs https://youtu.be/YKCBQKlLheU https://youtu.be/6auB47_9Kq4

    Day 9 10 love, 10 HIIT https://youtu.be/Irob_m12znc https://youtu.be/ANZoU4QYiHE

    Day 10 20 mins cardio https://youtu.be/c8IqjLwcN-c

    Day 11 20 mins full, 5 chest https://youtu.be/oAPCPjnU1wA https://youtu.be/_q_-adYzkh0

    Day 12 10 shoulder, 5 back https://youtu.be/AczQuVZBd0A https://youtu.be/lhBRwpUc0tg

    Day 13 20 morning, 5 arm https://youtu.be/yF4B0OPAOJY https://youtu.be/RTF4ADblouI

    Day 14 20 leg, 5shoulder https://youtu.be/GfUpbhaCK7Y https://youtu.be/qroFxwXf1EI

    Day 15 10Daily, 10hiit https://youtu.be/fv3Jrs_5a2I https://youtu.be/ANZoU4QYiHE

    Day 16 20 cardio https://youtu.be/ANZoU4QYiHE

    Day 17 10 six pack, 5 chest https://youtu.be/eQKzCem0eUs https://youtu.be/_q_-adYzkh0

    Day 18 20 full body workout https://youtu.be/oAPCPjnU1wA

    Day 19 10 lower, 5 back https://youtu.be/R7GVr_069gY https://youtu.be/lhBRwpUc0tg

    Day 20 10 HIIT, 10 shoulder https://youtu.be/ANZoU4QYiHE https://youtu.be/AczQuVZBd0A

    Day 21 20 min morning, 10 six pack https://youtu.be/yF4B0OPAOJY https://youtu.be/yF4B0OPAOJY

    Day 22 20-leg, 5 arm https://youtu.be/GfUpbhaCK7Y https://youtu.be/RTF4ADblouI

    Day 23 20 cardio, 10 back https://youtu.be/c8IqjLwcN-c https://youtu.be/5oG8cMfKx9I

    Day 24 10 mins morning https://youtu.be/3sEeVJEXTfY

    Day 25 10 daily, 5 chest https://youtu.be/fv3Jrs_5a2I https://youtu.be/_q_-adYzkh0

    Day 26 full body, 5 back https://youtu.be/oAPCPjnU1wA https://youtu.be/lhBRwpUc0tg

    Day 27 20 cardio, 5 arm https://youtu.be/c8IqjLwcN-c https://youtu.be/RTF4ADblouI

    Day 28 20 morning, 10 love https://youtu.be/yF4B0OPAOJY https://youtu.be/Irob_m12znc

    Day 29 20 upper, 10 shoulder https://youtu.be/YKCBQKlLheU https://youtu.be/AczQuVZBd0A

    Day 30 20 cardio, 5 chest https://youtu.be/c8IqjLwcN-c https://youtu.be/_q_-adYzkh0

  • Is some video with food advice for after and before training… I am new in the chanel, anda i am doing exercice every day since i find the chanel… i will make this for 4 weeks, i want to loose 4-5 kg

  • After completing 23 days, I observed this.
    Doctor to BullyJuice: You only jave 60 seconss to live. What would you do?
    Bully: Hell yeah! Jumping jacks!

    Correct Video Playlist Collection:  https://www.youtube.com/playlist?list=PLZFhZSYwaJm1rP0upae_azfBXxCuTxpM1
    Day 1 20 min leg  https://youtu.be/GfUpbhaCK7Y
    Day 2 – 5 min chest and 5 min arm https://youtu.be/_q_-adYzkh0 https://youtu.be/RTF4ADblouI
    Day 3 20 fat-burning cardio, 5 back  https://youtu.be/W5IiasNutB8 https://youtu.be/lhBRwpUc0tg
    Day 4 20 min morning, 5 min shoulder  https://youtu.be/yF4B0OPAOJY https://youtu.be/qroFxwXf1EI
    Day 5 – 20 min full body  https://youtu.be/oAPCPjnU1wA
    Day 6 20 min fat-burning cardio  https://youtu.be/W5IiasNutB8
    Day 7 – 10 min Daily, 10 min leg   https://youtu.be/fv3Jrs_5a2I https://youtu.be/1JjuaKI1W-U
    Day 8 – 20 min upper, 5 min abs https://youtu.be/mm47bCaCzpQ https://youtu.be/6auB47_9Kq4
    Day 9 – 10 min love, 10 min HIIT  https://youtu.be/Irob_m12znc https://youtu.be/ANZoU4QYiHE
    Day 10 20 min fat-burning cardio  https://youtu.be/W5IiasNutB8
    Day 11 20 min full-body, 5 min chest   https://youtu.be/oAPCPjnU1wA https://youtu.be/_q_-adYzkh0
    Day 12 10 min shoulder, 5 min back   https://youtu.be/AczQuVZBd0A https://youtu.be/lhBRwpUc0tg
    Day 13 20 min morning, 5 min arm   https://youtu.be/yF4B0OPAOJY https://youtu.be/RTF4ADblouI
    Day 14 20 min leg, 5 min shoulder   https://youtu.be/GfUpbhaCK7Y https://youtu.be/qroFxwXf1EI
    Day 15 10 min Daily, 10 min HIIT   https://youtu.be/fv3Jrs_5a2I https://youtu.be/ANZoU4QYiHE
    Day 16 20 fat-burning cardio   https://youtu.be/W5IiasNutB8
    Day 17 10 six-pack, 5 chest   https://youtu.be/eQKzCem0eUs https://youtu.be/_q_-adYzkh0
    Day 18 20 full-body workout   https://youtu.be/oAPCPjnU1wA
    Day 19 10 lower, 5 min back   https://youtu.be/R7GVr_069gY https://youtu.be/lhBRwpUc0tg
    Day 20 10 HIIT, 10 shoulder   https://youtu.be/ANZoU4QYiHE https://youtu.be/AczQuVZBd0A
    Day 21 20 min morning, 10 six-pack  https://youtu.be/yF4B0OPAOJY https://youtu.be/eQKzCem0eUs
    Day 22 20 leg, 5 arm  https://youtu.be/GfUpbhaCK7Y  https://youtu.be/RTF4ADblouI
    Day 23 20 fat-burning cardio, 10 back fat  https://youtu.be/W5IiasNutB8  https://youtu.be/5oG8cMfKx9I
    Day 24 10 mins morning  https://youtu.be/3sEeVJEXTfY
    Day 25 10 daily, 5 chest  https://youtu.be/fv3Jrs_5a2I https://youtu.be/_q_-adYzkh0
    Day 26 20 full-body, 5 back  https://youtu.be/oAPCPjnU1wA https://youtu.be/lhBRwpUc0tg
    Day 27 20 fat-burning cardio, 5 arm   https://youtu.be/W5IiasNutB8 https://youtu.be/RTF4ADblouI
    Day 28 20 morning, 10 love  https://youtu.be/yF4B0OPAOJY https://youtu.be/Irob_m12znc
    Day 29 20 upper, 10 shoulder  https://youtu.be/mm47bCaCzpQ https://youtu.be/AczQuVZBd0A
    Day 30 20 fat-burning cardio, 5 chest  https://youtu.be/W5IiasNutB8 https://youtu.be/_q_-adYzkh0

    Intro Video:  https://youtu.be/8MiWYW5-MVA

  • @BullyJuice thx so much… before COVID didn’t really have any noticeable muscle: Im on day 6 of this and Im sore every day (in a good way-im puttin in effort) but now when i tense my arms you can see a good amount of the muscle. I just wanted to ask: How much does this make a difference, and what eating (im young so i cant diet) should i have? Just not any junk food?

  • It’s time for me to get back into something and this program looks awesome! Thanks for this! Can’t wait for some results! Subscribed!

  • Can you make one with dumbells please because I have those and I’m sure many others do also? But thank you so much these are so helpful!

  • Thank you Marquand! Bullyjuice! Please make more playlists on your channel! My teen kid and I are doing your workouts in England. Love them! Keep them coming please.: )

  • I have been working out since 2 months at home 5 days in a week. Ican feel the strength in my core, but haven’t notice any change in my body shape. Today I’ll begin with this and will update each day. Let’s see if this goes correct after 30 days. I feel like wokouts that I’m currently doing are difficult than the ones in this series. But still after all the reviews, I want to give it a shot.

  • I finish this but I still look the same any recommendation? I’m thinking on doing arm, abs and legs 30 day challenge workout the same muscle with 1 day of rest

  • so basically the idea is to activate muscles by a short workout and let them burn fat on their own? or something? sounds good. except I have very little fat already… I´m training muscles but I don´t have appetite so it´s… challenging. what could I do for that?

  • Im doing dumbbell rows and bicep curls. Thinking about include inverted one arm pullups in my routine, but right now i feel im doing well with the weight im lifting. Anyway for me this is a perfect oportunity to focus on handstand. In fact i get my first full handstand pushup this week.

  • If you have trouble concentrating, relaxing or you need music to yoga or training this channel is really very good, it helped me a lot, it is also very visual, take a look Perfect Harmony Music ������ https://youtu.be/ngVaDBqjU0Q

    Video Playlist Collection:  https://www.youtube.com/playlist?list=PLZFhZSYwaJm1rP0upae_azfBXxCuTxpM1
    You will find all the correct videos on the playlist collection above.

  • WE NEED Gym O’clock FAMILY T’s OVER HERE. Our 5-year-old son works out with us daily and he has made a gym o’clock chant song!!! Our 21-month-old toddler can now do planks like she is getting paid. She is a Bully Baby! #GirlsCanDoItToo! Bully Family! It’s always Gym O’clock at the Wards!

  • im about to do the day 8 workout, i looked my self in the mirror and i see a little improvments on my body from the first week dam im excited to finish the whole month ����

  • Day 1 (6/1/2020): +5 min morning workout & +5 min morning yoga. Evening 20 min legs & +10 min cool down yoga after.

    Sore from previous days 10 min full body workout but pumped out legs relatively easily. (Day 3 of working out. 6 years since last workout)

    Day 2: No morning workout Evening 5 min warm-up, 5 min chest, 5 arm, +5 ab, & +6 min cool down yoga

    Finally checked weight, came in at 167 Pounds. Woke up today with pain in left wrist but legs aren’t nearly as sore as expected. Trying to take it easy on the wrist but missing the morning workout already. During evening workout triceps were spent halfway through chest exercises. Had a very difficult time with arms. Still decided to do abs and was a solid workout overall but I look forward to having better form.

    Day 3: No morning workout Evening 20 min Cardio, 5 min back, & +6 min yoga

    Feeling good and healthy today. Not too sore at all. Also still sorting out which yoga session I want to add.

    Day 4: Evening Workout 20 Min Morning workout, 5 min shoulder, +5 min abs, +10 min Full Body Cool Down yoga

    Wasn’t feeling super sore throughout today just my triceps mostly. Was feeling froggy and added abs which kicked my ass. Feeling great overall and looking forward to more. New yoga session seemed to stretch things out better. First day having a yoga mat made a big difference. Chest has a bit of burn after tonight’s workout.

    Day 5: Evening Workout 20 min full body workout, + 10 min full body cool down yoga

    Woke up today and calves were not feeling it at all, barely can walk. Got better as the day went on and my workout went relatively smoothly. Push-ups definitely are still what i need to work on most. Likely it is my form, i’ll get there though. Not feeling too rough after but want to take it easy rather than add more abs in.

    Day 6 Evening workout 20 mins cardio, +5 Abs, +7 min cool down/stretch yoga

    Calves were a bit sore today but thought my cardio session would be smooth. It was not smooth lol. Got through it, with a few stops for my calves. Was pretty spent after cardio but told myself I would do abs so stuck to it. This seemed to be the most I’ve felt my core/abs burning since beginning. Overall was a solid workout but im pretty spent.

    Day 7 Evening workout 10 Daily, 10 leg, +7 min CD/Stretch Yoga

    Calves a bit sore as usual but over all pretty good today. Workout wasn’t bad this evening, nearly got through the first 10 minutes without working up too much of a sweat. My legs held up surprisingly well tonight. I’m going to not be greedy tonight adding more exercises and try to blast it out hard tomorrow.

    End of week one weight 163 pounds, loss of 5 pounds. Overall I certainly dont feel I was eating less just trying to take in far less sugar and fried foods. Time to cut out the cereal and dessert snacks then start pumping out these workouts harder.

    Day 8 Evening workout 20 upper, 10 abs, +7 min CD/stretch yoga.

    Wasn’t too sore at all today anywhere. Was spent from the day and nearly asleep in bed tonight before I made myself get up to do my daily workout. I’m glad I did. Feeling it in my abs for sure and a bit in my biceps.

    Day 9 Evening workout 10 love, 10 HIIT, + 7 min CD/stretch yoga

    Solid core workout tonight. Wasn’t feeling too bad after the first 10 mins and though i would rock out the second 10. Well I ended up getting my ass kicked. Had to take several breathers for my quads.

    Day 10 20 mins cardio MISSED WORKOUT 6/10/2020

    Day 11 Afternoon workout *20 mins cardio*, +5 mins freestyle yoga. Evening workout 20 mins full, 5 chest, +7 min CD/Stretch Yoga

    Felt crappy about missing yesterdays workout so was sure to hit it today. Was feeling well rested when I started this afternoon then immediately wore out my quads on mountain climbers and lunge jumps. Thinking I need to work on my technique on lunge jumps. Powered through but was struggling a bit. Seeing some improvements in my push up form. Chest is one of my weakest areas it seems. The ol’ bird chest

    Day 12 (6/12) 10 shoulder, 5 back, +5 abs, +7 min CD yoga not sore at all today. Was barely starting to sweat towards end of my 15 mins so added 5 min abs. It worked my upper abs well. Pretty solid burn in shoulders and back. Starting to see some more tone in upper abs and a bit of gain in my shoulders.

    Missed 6/13-6/15

    Day 13 MISSED

    Day 14 MISSED

    Day 15 MISSED

    Day 16 Afternoon workout 20 morning, 5 arm, 20 leg, 5 shoulder, + 10 min CD yoga Knees sore starting out but it faded away. By second half I felt I was in auto-pilot.

    Day 17 20 cardio, 10 six pack, 5 chest +7 min CD Yoga

    Was having some sever pain in my feet. Held me back a bit during my cardio exercises.

    Day 18 MISSED

    Day 19 10 Daily, 10 HIIT, 10 lower abs, 5 back, 7 min CD yoga

    Day 20 10 HIIT, 20 full body workout, 10 shoulder, 7 min CD Yoga

    Day 21 20 min morning, 10 six pack, 10 MINUTE V-CUT, 7-Minute Yoga Boost, 16 Min Yoga For Flexibility With Adriene, 5 min freestyle yoga (back-focused )

    I may have had too much coffee this evening.

    Day 22 missed

    Day 23 20 cardio, 20 leg, 10 back, 5 arm, 14 min yoga

    Day 24 10 mins morning, 5 min ab, 7 min yoga

    Day 25 10 daily, 5 chest,5 min abs, 7 min CD yoga, 10 min Yoga For Neck/Shoulders/Upper Back With Adriene

    Quads, abs, and shoulders got a solid workout today. Not the best cardio workout but, for as short as it was I’m feeling decent muscle burn. I’m really beginning to enjoy the yoga sessions a lot.

    Day 26 afternoon workout: 20 full body, 5 back, 7 min cd yoga | evening workout: 10 lower abs, 5 chest, 19 min bedtime yoga with Adriene

    First time doing my exercises outside today, was 91 degrees out.

    So I’m sitting up in chair and just realized my stomach is starting to get pretty hard. Reminding me of freshman year.

    Day 27 20 cardio, 5 arm, 5 abs, 7 min cd yoga

    Solid work out today, was sweating hard by time i got done with abs. wanted to consider today a rest day but pushed through.

    Almost forgot to note: Decided to eat a cheat fried catfish meal and almost instant regret. Felt like crap after.

    Day 28 20 morning, 10 love, 8 min abs, 7 min CD yoga

    Day 29 Rest Day

    Day 30 6/30 20 cardio, 20 upper, 10 shoulder, 5 chest, 14 min CD yoga

    Next up is Bullyjuice’s 2 week shred challenge.
    Follow me on instagram for before and after pics as well as future updates!

  • Ok the routines time doesn’t match the time on the actual video. For example day 8 says 20 minutes upper body, and 10 minutes abs, but the videos only last for 12 and 5 minutes respectively. Am i supposed to just do the videos twice? or do i find the appropiate timed video on the channel, i’m starting to get confused.

  • Just commenting because this is the 500th. Just got done with day 5 though. Definitely exhausted by the end and have to take an extra break or two, but definitely getting in better shape inside and out.

  • Is the 20 upper the 20 minutes upper body video or the 12 minutes intense upper body video?? Cause the picture is of the 12 minutes video?

  • Hey, man! I’m a new follower but i’ve been doing your full body work out for quite some time and i’m thinking of doing this challenge. Just wanted to know if intermittent fasting is advisable for the challenge. Hope you answer, thanks!

  • On the llast day of this. With this program and a few extras and trying to eat better I can see a difference. Good man. Thanks a lot

  • If anybody is interested, I’m doing this challenge on my channel! The playlists for week 1 & 2 are up now, and the rest will be made as I go along! Have a blessed day everybody

  • The no rest thing makes me a little bit hrwtezestouvhszliwa3lITE but it’s time for day 7. In addition to this I’m also working on my legs to make them slimmer, which is also tough on the thighs. Likw 2% of me wants to give up and stop but the rest of me is finding this pretty fun, to be honest, so I’ll do this for the month of June and see how it works out.
    Yoga/stretching helps afterwards guys. You’ll want to stretch out the tension. It helps a lot.
    Thank you Bully ^^

  • Been lifting for 12 years, lost 5kg from coronavirus, was coughing blood with pneumonia! Recovered but put 4kg back on as was told by docs no exercise for 8 weeks. Now 10 days into these workouts I’m back down 1kg! It’s been a rollercoaster haha! I’m following bullyjuice 30 day workout every day I throw in hasfit abs or obliques + skipping/jogging + boxing, I dont have a punch bag so I’m hitting the walls (with gloves) lol. Also supplementing whatever muscle group from Bullys programme with exercises on that same muscle group from Jeeremy Eithers home workout program. Low carb high protein diet with caloric deficit. Will chill things out a little after the first 30 days when I need to maintain rather than torch fat. Dont be a p*ssy and push yourselves peeps! Good luck and thanks Bully!

  • I finished the first 30 days home workout program last week, and I’ve started this one 2 days ago if you guys wonder my progression, contact me here or dm me on instagram @eryelkovan

  • Hey @BullyJuice
    love your Videos just started the 30 day Workoutplan!!! I am on day 2 and started with the chest workout but i couldnt finish it because i felt just my arm and i didnt have enough strength to push myself up again… So i guess im doing the pushups wrong, anyone any tips for that? because now i wanted to do the arm workout but my bizeps are jelly already:o

  • Just discovered your channel. Great video! I used to love working out from home and getting creative with it. I’m finally getting back into it after a long long time. Thank you:)

  • Hey There! Just found your channel! With the covid19, my job, 2 years old baby girl.. i feel my body have been sick for a very long time. I started trainning with your videos 2 days ago, man it kicks my butt! Love that you are going straight to the point and positive attitude, nothing fake. Thanks you for the motivation.

  • I’ve been doing Bully Juice 20 mins workouts for about a week prior to starting this, also a sometimes runner. But want to lose a little, and build some muscle. Already seeing results.
    5.20.20 D1 Done, not to hard.
    5.21.20 D2 My arms were pumping after.
    5.22.20 D3 Cardio was hard, but the burn felt great.
    5.23.20 D4 Done. I freaking love the 20 mins work outs from Bully Juice, the perfect amount of time. Did it outside in nice weather.
    5.24.20 D5 Feeling easier.
    5.25.20 D6 Felt the calorie burn.
    5.26.20 D7 Some new exercises that I’ve never done before. Legs were a little easier for me. I did these late into the PM and I don’t recommend that. Had to cause I couldn’t get to it during the day. Finally got why it’s called a fire hydrant…
    5.27.20 D8 Got confused by “20 upper and 10 abs” in the pinned comment. They are actually 12 and 5.The links are right. Amazing how much easier planks are after the few ab work outs. My body is getting leaner, with more muscle. No weight loss, just changing weight to muscle.
    5.28.20 D9 A lot of sweat. Feeling satisfied.
    5.29.20 D10 Cardio was a lot easier. Having a confident mindset is key. I’m getting stronger.
    5.30.20 D11 Everything is feeling easier. Still having to do most of the chest exercises on my knees.
    5.31.20 D12 Arms are a little sore from all the pushups. I feel like I’m understanding how to feel the back exercises better.
    6.1.20 D13 Done. LET’S GO!
    6.2.20 D14 Done.
    6.3.20 D15 My body is definitely changing. Muscles getting refinewd. losing weight. Half way!
    6.4.20 D16 DONE. feeling tight
    6.5.20 D17 Everything continues to be easier. Pushups are mostly from my knees, but it feels like a sufficient work out.
    6.6.20 D18 Mountain climbers are noticeable easier
    6.7.20 D19 Probably the most I’ve ever worked my abs!
    6.8.20 D20 Done.
    6.9.20 D21 Six pack is hard doing the 20 min and 10 min in succession:)
    6.10.20 D22 Arms are pumping. Legs were easy.
    6.11.20 D23 Not too bad. I’ve definitely converted a lot of fat to muscle and lost a little weight.
    6.12.20 D24 Easy ten minute today..
    6.13.20 D25 Able to do more of the chest work out without being on my knees! Felt good
    6.14.20 D26 Done.
    6.15.20 D27 Cardio is so much easier. I’m finding that working out before dinner with no food in the stomach makes me endurance raise significiantly
    6.16.20 D28 gotta love those ab workouts.
    6.17.20 D29 My biggest issue is just the voice in my head saying stop. I just keep saying no: I’m a god, god of myself.
    6.18.20 D30 DONE. DONE WITH IT ALL. Thanks bullyjuice. I’ve literally never been in this good of shape in my life. Built muscle, lost weight. Yoga-pants-wearing-moms are looking at me more than ever. Seriously, thanks for putting this together. It was very hard at times, but it feels great to have literally worked out every day for 30 days straight. Do this, you will see results.

  • You’re so gorgeous and a great energy! I’m on a weight loss journey too and thinking of keto but scared to gain it all back. New subscriber! ��

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #NextLevelDiet.

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called NextLevelDiet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #*Next Level Diet*

  • Day 1✅: 5/23/20 Surprisingly easy on my legs can’t wait for tmr and remember to get proper recovery when you do this!
    Day 2: 5/24/20 Not as easy as it looked but still got through can’t wait for the next day and remember get proper recovery after every workout!

  • Ok my question is that bully juice talks about adding abs workouts in those shorter days? Any comments on which ones? Secondly my question what would you recommend after the 30 days. Thank you

  • Anyone helping me on finding the sequence of the days I love the experience, but I’m struggling on how to follow the number. I would appreciate any advice thanks.

    Did any women not in the best shape complete this challenge? What were you results?
    Thanks I’m trying it. On day 4

  • I started this challenge on April 10, just finished it completely this Saturday. Here was my experience and results:

    I’ve been working out on and off for years, but this Fall, I decided to bulk up quick and did it the wrong way, resulting in 25lbs of weight gain, most of which to my stomach as fat. After Covid19 forced all the gyms to close, I began doing push ups and arm curls from home to keep my strength, but my legs weren’t getting any love and I wanted to trim my waist down. That’s when I found this workout program.

    I did not find this to be an extremely difficult program, but I did put up a sweat just about every day. My legs have probably benefited the most. They feel tighter, toner, and stronger than they were before. As someone who hates doing cardio, I found this program to be a good substitute for monotonous treadmill runs. Most days were around 20-30 minutes and felt more cardio intensive rather than weight/resistance intensive obviously.

    A few weeks in, I realized that calisthenics alone were not going to be enough to trim down belly fat, so I started to limit my calorie intake and make sure I was getting at least 70g of protein a day. That is when this program really started to feel more effective for me. I used to be bloated often, and my core was weak which gave me a pelvic tilt, making my stomach appear even larger. This workout program can help you to strengthen your core and fix pelvic tilt, if you are making smarter food choices and adding sufficient protein to your diet.

    In conclusion, I feel that this program is great as a cardio/calisthenic topping for anyone trying to get to that next level. The last couple weeks of the program is when I really started to feel tighter in my core, legs, and even upper body. So don’t give up after the first few days or weeks, consistency is key.

    For my next month, I am going to start this challenge over again, but this time, adding an additional daily upper body plan of 100 pushups and 30 pull ups, to help me with my upper body goals.
    Thanks BullyJuice, I would love another 30 day challenge soon.

  • Im gonna write every day down, cause i feel like it (Also im gonna do a 30 minute full body workout every day with the 30 day plan)
    Day 1 ✅
    Day 2 ✅
    Day 3 ✅
    Day 4 ✅
    Day 5 ✅
    Day 6 ✅
    Day 7 ✅
    Day 8 ✅
    Day 9 ✅
    Day 10 ✅ (1/3 of the way, definetly feeling like im getting back in shape)
    Day 11 ✅
    Day 12 ✅ (ok so i didnt feel like i was getting much work on my arms, so since day 7 i put a roll of toilet paper right under my chest, and i would have to “hit” the toilet paper with my chest before I go back up, Well, now im starting to See some results, but it Also hurts like hell in my biceps and my back. I Think I might have bad posture, so tommorow im gonna start having alot more focus on straightening my back while doing pushups and so on.)
    Day 13 ✅
    Day 14 ✅ (had a Really bad day today, so i skipped the leg workout….)

  • currently on day 14 of this challenge and going well i can see little change in arms and shoulders, but is this designed to burn body fat because i havent noticed much change in that and yet my diet it good. should these workout be complemented with other types of trying or are they designed to just do that one thing a day??

  • I was skeptic about*Next Level Diet* because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • Doing pullups on the door works for some but if it was installed by a cheapskate it may be using shorter screws on the hinges and can very easily pop out of the wall. An alternative that doesn’t carry as high of a risk of damage would be to do pullups on the top of the actual frame around the door, not the door itself. I do this to get the usual pullup routine but it also builds finger strength, which is good if you like to climb.

  • This is a hype video. After trying it for 30 days, I really want to subtitle and translate this video and upload it to Bilibili to share with my community, with your authorization. Let me know your thoughts. Thank you.

  • Jeez, this is more tough than 1st 30 days challenge. I recommend you guys do the first 30 days challenge before doing this lv2 30 days challenge ����

  • hello
    great workout ❤
    plz can u make a video how to get heart shaped butt (like yours ) I really appreciate it if u do the video cz no one made it on YouTube

  • I am 16 and am working to play in the NBA. I know I need to gain a lot of muscle cuz I’m 6ft and 143 lbs. My goal for now is to reach 165-170 lbs. Now I can’t go to the gym, but will this 30 day workout along with some other exercises help me gain muscle if I follow a really good and healthy muscle building diet?