The 21-Day Bodyweight Fitness Program Squat Series

 

18 Bodyweight Leg Exercises | Bodyweight Leg workout moves with no weights

Video taken from the channel: Redefining Strength


 

The 21-Day Bizzy Diet Trainer: Workout A (SD)

Video taken from the channel: Bodybuilding.com


 

21 Day HOME WORKOUT CHALLENGEINTENSE Lower Body WORKOUT

Video taken from the channel: Vicky Justiz


 

Warmup for the r/bodyweightfitness Recommended Routine

Video taken from the channel: Antranik DotOrg


 

DAY 17 OF 21 | BEFIT BODYWEIGHT 21 DAY CHALLENGE | FULL BODY WORKOUTS

Video taken from the channel: Jarryd De Gouveia


 

Tone Your Entire Body With This Bodyweight Workout

Video taken from the channel: POPSUGAR Fitness


 

21 Bodyweight Squat Exercise Variations

Video taken from the channel: Redefining Strength


How to: Start by standing with your feet outside shoulder-width apart Take a step and open up your hips behind you Sit down into the retro squat and return back to the forward facing start position Repeat 5 more times Complete 2 more sets. The 21-Day Bodyweight Fitness Plan: Squat Series | MyFitnessPal Welcome back to the 21-Day Bodyweight Fitness Plan, your spark that will ignite a fitness habit. No equipment is needed, and there’s no guess work about what you should do on a given day.

How to: From the top of the push-up position, take a step with your opposite arm/leg The leg on the side that you are moving toward and the arm on the other side move Execute a push-up and repeat The rep count indicates the total number of push-ups, so 6 reps is 3 push-ups one way and 3 back the. The most challenging but important part about getting fit is committing to and starting a plan. You’re not alone if this has posed a challenge for you.

Check out the 21-Day Bodyweight Fitness Plan that I put together for my great friends at MyFitnessPal it will help you kickstart your new fit. In 21 days, with enough repetition, your body can learn a skill and become remarkably strong at it. But this challenge is also designed so you won’t burn out or overdo it.

It’s designed so you can reap the benefits of proper squat practice. Stick with this squat plan, and I guarantee you won’t regret it. Draw your shoulder blades down your back as you lift your arms and legs a few inches off the ground. Think about squeezing your glutes and pulling your shoulders together to engage your entire back. Lower your arms and legs, and repeat 15 times.

21-Day Get Fit Plan! Monday – Legs & Glutes. 25 Body Weight Squats 20 Walking Lunges 40 Jumping Jacks 10 Squat Jumps 10 Reverse Lunges with Jump Repeat 3 times. Tuesday – Arms & Abs. 15 Burpees 10 Push Ups 15 Jackknife Crunches 40 Mountain Climbers 25 Leg Raises Repeat 3 times.

Wednesday – Triceps & Obliques. 40 Russian Twists 40 Hip Dips 15 Tricep Dips. This past week, The 21-Day Shred from Men’s Fitness executive digital director Mike Simone was relaunched and expanded again, this time with the SHRED SERIES. The original 21-Day Shred plan.

The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going even as you get fatigued. You look like a Navy Seal!” That bodyweight training delivered results.

A Karate-Based Conditioning Program. The program laid out below is based on the same style of training I did in Kenpo Karate and will help you get ripped. Why?

Because it combines three important components: No Rest Between Each Exercise: Below, you will see a series of.

List of related literature:

The last combination, which you will complete on day five, is slightly different because it puts two compound exercises back to back—one for legs (squats) and one for shoulders (dumbbell shoulder press).

“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

In this chapter, I cover all of the quad-dominant exercises (also referred to as squat movement patterns), which I’ve broken into five sections: squats, split squats, stepups, single-leg squats, and sled pushes.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

For instance, a two-days-a-week program could have a heavy day and a light day, or an upper body—lower body split routine could consist of two heavy days (one upper body day and one lower body day) followed by two light days.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Training consisted of a multiset split-body routine of 8 to 11 reps carried out 4 days per 10 weeks No

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

The competition phase, in contrast, would involve 5 to 12 training sessions a week, one to four exercises each session, with each exercise comprising three to five sets of one to three repetitions.

“Neuromechanics of Human Movement” by Roger M. Enoka
from Neuromechanics of Human Movement
by Roger M. Enoka
Human Kinetics, 2008

The number of repetitions for squat exercise did not show significant different for set two and set three between both exercises order.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

The exercises are split into four sections: PUSH, PULL, CORE, and LEGS & GLUTES.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

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]

View all posts

104 comments

Your email address will not be published. Required fields are marked *

  • I think this is the ONE workout you guys do that I really really dislike. Just kind of blahhh:( doesn’t keep me interested for some reason like the others..

  • Wondering, how often I should train each part of the body per week? Splitting in upper lower body, or fullbody? Atm no gym available (Corona virus)

    Love all your videos ❤️!!!

  • HI GUYS! HOPE YOU ENJOY THSI WORKOUT! To view the calendar for the full challenge, go here: https://www.vickyjustiz.co/quarantinechallenge
    DON’T forget to track your progress!!! I will be doing a video showing your transformations, before / afters / etc. A few of you are also making whole Youtube videos showing how you did the challenge! Can;t wait to feature you guys! In case you haven’t seen it yet, here is a transformation video I released a few days ago that will get you MOTIVATED AF.
    https://www.youtube.com/watch?v=EUTjtlYLNhc

  • Another amazing workout ladies! Challenging, but still doable. Also, us beginners really appreciate the modifications. Thank you so much!

  • I would say, I did those leg variations with plyometric and my leg and guads become like iron and slimmer and that’s what I wanted, thanks very much ����������

  • Hi! I love your videos! I have a question about your videos. How do you insert the times into your info section? It’s been so helpful for me to navigate the videos. I do dance routine videos and I would love to put in “times” for each dance sequence. If you could direct me to the “how to” segment that explains it, I would be so grateful. TIA

  • Hi! What resistance band recommended for the first exercise and some assistance for pull-ups, I am new to this, will 60 Lb be ok? Greetings from Chile

  • This is great. It’s not overly hard for beginners if you do the modifications (thank you, Grace!), but you definitely get a whole body workout.

  • hii mam… I am Pradeep… my English not good, I hope u understand….
    I am practices of half marathon… could u tell me how to start Gym workout… like which day I do which exercise… could u suggest me… could u send to me chart of days workout….

  • Hey i was just wondering, i couldn’t really make out well, do you let your knee cross your feet in some of the forms? I watched it constantly in other videos that’s incorrect form. Im confused. Please help.
    Btw those were some awesome variations and you’re dog is super cute <3

  • I was looking for a squat workout because I learned they are good for butts. How many reps should I do each of these for a complete workout?

  • Hi! I’m a French female! The video lasts 5m, I think this video is composed of several cuts! Can you practise all theses exercices in once time? Your work is so great!

  • osm videos. i love ur channel. can u make a video for sprinter legs workout. please mam. m from india. nd i show ur videos in ma stadium. they all love too..

  • You make really great videos that focus on functional exercises that cooperate core and full motion of all muscle groups which is necessary before adding muscle also to make good gains and prevent injuries due to lack of muscle engagement. Good job! No, I’m not an expert, just a person that understands the importance of fundamentals.

  • Some of these are pretty darn hard. Did some of them in a circuit. I didn’t want to admit it in front of my wife… I was hurting. But it was GREAT!

  • Nice work out! Just too many push ups, i had to stop because my wrist hurt too much:/ The last modified lunge exercice was really nice!!

  • Sis said to keep going but I literally could not physically stand 5 minutes in but I had to because I wanna be the thigh queen for this summer ��

  • Thank you so much for this workout. Getting back into strength training and I love this. Plus you can do it anywhere.. Peace and blessings to you!!

  • You’re very L vs R symmetrical in power, range of motion and coil (compression) progressiveness very, very fluid to…subscribed!

  • What if you can’t even do the modified push-ups? For my entire life, I’ve never been able to get my chest to the floor I have spaghetti arms but I can do squats like nobody’s business? Should I just start lifting weights?

  • Maybe you could make movie for those who can’t do full squat? I train crossfit for few months, our couch is really wise woman, a physio, so she’s looking for answers why I can’t do this with me, but maybe you can help? Like what can be a obstacle and squat progression?
    Greetings, looking foreward for next movies

  • Thanks so much for these. I am watching from Australia. Great help for a working mum, with small children, who can’t get to the gym.

  • I loved this workout! Can’t wait to complete the rest of the 21 day challenge! I do have a suggestion. If you could put the preview to the next workout sooner that would help transition better. I found myself having to rewind because the preview was like 5 secs before you started and I was either sitting or standing and couldn’t be ready in time.

    Also. If you could create a after workout stretching video to certain videos. Like leg day/back day stretching etc… I know we can find these things on YouTube already but I think your subscribers would dig it. Plus itd be a way for you to add more content. Anyways long message over ��

    Thanks!!

  • I absolutely Lüv this body weight workout! ������
    I Lüv how happy and smiley Ü all are specially Ü Anna just makes the workout even more worth it! Thank Ü! ��
    I’m just wondering what does this workout do for our bodies??

  • Your workouts are super good���� can you make another leg+booty one? That was bomb! Thanks for all the efforts you put in for us ����

  • I just wanted to say thank you so much for this video. I actually started tearing up because working out is so hard and when it is so difficult it is really easy to feel sad and upset about how out of shape you are. By following the modifications, I was able to do majority of the workout and it gave me so much happiness to know that I can do this. So, really. Thank you so much!

  • Is ssoo effective… just 4 hours per week, 1/16 hrs, 6.25% of the time each day… is nothing, I’ve lost 8 kg and one size… I can use heels again and my favorite jeans…Thank you Cory Gregory

  • I don’t usually see results when I do this kind of programs but I’m so impressed by yours so I’ll try it. I have big goals because I’ll have very strict eating schedule so I hope it’ll be worth it! ����

  • Is there any way there could be a list of the exercises on all of your videos, not just random ones here and there? I have vertigo, so I can’t do “burpees” and other jump up from the floor kinda movements. I can do jumping, just not from the floor. Thanks! Y’all have the best workouts I have found online.:-)

  • I can’t believe I finally did the workout. I even added weights and bands. But I feel like I’m going to throw up. I don’t feel good, I feel nauseous. How am I going to complete this challenge?

  • i’ve been wearing an inch or inch and a half heels because my high arches liked them for decades, now my knee won’t touch the wall. That 5″ from a wall test is the number one stretch just to be able to squat.Also, I’m getting a roller to unloosen the fascia in the IT band. My butt is as flat as a worm from lying around stoned. This squatting business is a shocking discovery. Some of the trainers like her are awesome inspiring.

  • I’m a little crazy, so I stack the workouts �� I like this workout paired with the most recent 20 minute routines for an hour of training. This one also feels great after a run, because it works the arms and abs. I would love to see 45-60 minute workouts, too! I always exercise with you, Anna!!!

  • This was a great workout! I like that it was 20 minutes too so it could be a stand-alone workout or paired with something else on any given day. Make more like this!!

  • Hi, when you squat, I have always been taught to really stick my butt out….as if I am about to sit down on a chair…..you don’t seem to do this so I am thinking your way is a better way? Does sticking your butt out more not use/activate glutes more? Hope this makes sense!!!:-)

  • Thank you Anna for this New workout. I always sweat with you! �� Can you please do more advanced workouts? Like plyometrics, crossfit or anything else. I wish you a happy New sweaty ans strong year! ���� Love from France!

  • Love your videos. So many female instructors are sporting big breast implants and low cut tops. I think this takes away from the idea of fitness is beautiful in and of itself without “props”.

  • Cory….how did you get trained please…and what is your college background…I ask because I’m about to retire from RN work..and would like to teach “true strength” ideas at a local gym or two in the near future.

  • Thank you for the inspiration, explanation and demonstration kind sir! I’m starting my journey now from having never exercised and this is exactly what I need. Wish you all the best!

  • hey, antranik! i noticed that you lift your head when doing the deadbugs. in nick e’s website which is linked in the RR, he keeps his head on the ground when doing the deadbugs. which head position is better/correct?

  • SHOP MY VERY OWN SUPPLEMENT LINE X WOMENS BEST with amazing flavors such as Pina Colada, Mojito, and Raspberry Sorbet! SHOP HERE: https://Womens.Best/Shop-Vicky

  • Starting today, 8/22!
    wow. I love the motivation throughout the entire video & showing it’s ok to have the tough moments. made me feel like i was working out with a friend rather than someone just telling me what to do while doing things perfectly. thank you for existing. can’t wait to show you my progress in 20 more days:)

  • Is it okay to not stay in the deep squat position during sky reaches? I end up doing them like you’re doing them in this video, but the original video on reddit has the guy remaining in deep squat all the time. Here you “stand up” a little.

  • This was great! I love Anna’s encouragement and enthusiasm. I liked that I didn’t need any special equipment other than a yoga mat and that it was quick enough I could get a workout in before work. I’m going to be saving this one to do again!

  • Good to see all of the exercices we do every week broken down like this. Just noticed I was doing the deadbugs kinda wrong! Thanks Antranik.

  • i am starting in a week! i am doing her 7 week challenge (day 2) and than i’m doing to do her 21 day quarantine challenge!! also in school i am doing yoga every other day as a class i have! you got this girls and boys!!

  • 21 DAY QUARANTINE CHALLENGE

    Day 1 ✅
    Day 2 ✅
    Day 3 ✅
    Day 4 ✅
    (Random tangent, but the view count of this video is 418,418 rn..idk i found it interesting haha)
    Day 5 ✅
    Day 6 ✅
    Day 7 was a rest day, but still did a few random workouts cuz i didnt intermittent fast yesterday.

  • I loved this workout. It’s easy to follow, challenging but also wonderful for beginners or just for the days when you don’t feel your best. Love it!

  • Honestly I’ve done a bunch of these YouTube workout challenges and I’ve never rlly enjoyed them but I’m really enjoying this one so far… I saw a Tiktok recommending this challenge and I didn’t expect to enjoy it as much as I did…. it’s obviously not easy and gets me al tired and sore but that’s the whole point!!! Vicky is the perfect mix of friendly, strict yet flexible, and funny…. it’s honestly feels like I’m working out with a friend and the good vibes are insane! Great job on this!!!

  • I dont feel nothing but frustration doing this workout, like I dont even feel the burn in my butt I’m so used to hardcore butt workouts, have u guys seen results even though u dont feel the pain?

  • Is it normal that I’m not feeling anything? Idk like I’m used to doing it with bands and when I do it without I literally don’t feel a thing

  • I just switched from the recommended routine to your PPL routine. Love it so much, but is it meant to only hit each muscle group once a week (P rest P rest L rest rest)? Or twice a week (P P L P P L rest)?

  • That workout was AMAZING Anna! What are your recommendations for how often to do this workout, and should I be staggering it with cardio or running or something?
    Thank you SO much, I finally feel like I can get back into shape again.

  • Thanks Vicky I’m a trucker Im super used to being fit and this job has made me gain weight and I came across your page and omg thanks for making working out so enjoyable!!!❤️thanks girl

  • Anna! You are so fantastic. I can’t stand it! Thank you for all your wonderful videos. You are a fantastic host and a great trainer. Many thanks to you and PopSugar Fitness.:) Mary

  • Day 5 of the 21 day challenge and I’ve dropped 3 pounds (mostly water I’m guessing) and I’m looking less bloated all the time �� new exerciser here lol

  • omg fastest 20 minute workout ever!! it was hard af but i loved it sm:))))) its my first day of the 21 day challenge and i am SO excited to keep going!!

  • Honestly. As a football player i do this whenever i need to strenghten my legs when i’m training without weights. This is so perfect

  • Sure is right. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. Between do you know about the 7 odd foods that kill belly fat if you don’t know about them you must see this. i found it here bit.ly/13zr8e3?=objzx

  • Im a little late to this, but i just started this challenge yesterday! Gonna track progress here.
    Waist: 26 inches
    Hips: 37 inches
    My main goal isnt to lose weight necessarily but to build muscle and actually have a flat stomach and some hips ��

    Update #1: I deleted my past updates. I finished Day 10 today and i started seeing results in my legs and stomach by day 6. No lie. My waist as of right now is still 26 inches, but my stomach looks really really good. I have very teeny tiny line definiton by my waist. Just so theres no bias, ive been walking a LOT every other day (around the park and some mild hiking) which has helped my legs a lot. My hip measurement is now 38 inches tho �� very excited to finish this challenge

  • I’m on day 5, I decided to to use a resistance band and omggg. I hope I’ll have the opportunity to be included in the progress video. Love you, Vicky. I love how engaging you are and very real too.

  • i did not think i was gonna attempt this today but wow. i did. and i feel good but wow that was rlly hard the jumping squats KILLED

  • This is the second workout I have done of yours and I absolutely cannot praise it enough! Feel amazing afterwards, although I didn’t use my weights I still felt like I’d worked out and toned my muscles! Got to do this same one 3 more times this week then moving on to a different one but which?!! So many to choose from!

  • great videos compared to other channels. I like very much that he exercises are summarized and the shots are from very good angles. nice work!!!

  • Love this workout, but I feel this way more in my hamstrings than my glutes. Also a helpful tip would be to name the next exercise a few more seconds before the timer counts all the way down for us using bands. ❤️

  • Just stumbled onto this channel & I’m floored by the creative variations you’ve shared. I love the video formatting & presentation style too. Going to wake up my tired old routines now and subscribe-thank you!

  • I couldn’t finish this workout I stopped at 14:50 LOL This is intense. I,m so out of shape. I’ll continue tomorrow. right now I just have to throw up. GReat work out Viki….. and this is day one. i’m scared lol

  • Just want to say a big thank you, During this Quarantine I start with your 7 day challenge..My mine and body is feeling much better, I sleep right through the nights…I feel much more energetic in the morning..now I’m going to start the 21 day challenge…Wish me luck..Thanks again����������������������������❤❤❤❤❤❤❤❤

  • Well done on a great video. You have full coordination and a pleasure to watch you work through it all. However, as I have knee pain, I don’t think I can/should do these as I do have knee issues. Am I right? Thanks.

  • Vi un video tuyo por casualidad y me gustaron tus entrenamientos. Ahora que no podemos salir de casa por la alarma sanitaria me vienen muy bien. Gracias.
    Saludos desde España.

  • hi! I really enjoyed this work out, i’ve been looking for those kind of videos a long time!! thank you so much..
    can you please give me an advice about how to lose my legs fat fast?
    ps: i hope you read my comment^^

  • Just wanted to say that it really motivates me to see you think it’s hard too. I love to see you quit to keep some breath during a set every now and then. It makes you human. With other fitness YouTubers I sometime feel so weak when I see them smiling during their work outs all the time. So thank you for being you and for sharing these great work outs! Just finished and I feel on fire ������

  • I love PopSugar fitness…but I wish they wouldn’t talk the ENTIRE time. LOL.  find the chatter and the constant, “I’m tired” wares me out much faster.

  • Single leg deadlift to knee drive is my favorite. I added crossing the mid line and touching the elbow to opposite knee at the top.

  • Vicky motivates me I swear. Her words are encouraging during the work out. Best part about it, I get to rest when she does in the workout�� sending love from Belize ����

  • @***** 
    Couldnt agree with you more buddy! I always reviewed each
    and every supplement marketed at those trying to bulk up
    providing important information jst like what it did to my muscles.
    The training information is complete w/ a detailed view of what one
    needs to do to inspire muscle gain. Highly recommended.

  • Sure is right. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. Between do you know about the 7 odd foods that kill belly fat if you don’t know about them you must see this. i found it here bit.ly/13zr8e3?=objzx

  • This still surprises me, how many people are not aware about Fenoboci Diet Plan, even though many people get good results with it. Thanks to my cousin who told me about Fenoboci Diet Plan, I’ve lost tons of weight by using it without starving myself. 

  • Yes I agree cant even believe it. even i was very sad since i workout well for abs but nothing was coming. Listen to this My international body building trainer also recommended this 7 food elements to kill your fat belly. if you are serious go for it now bit.ly/13zr26h?=ttiem

  • If your desire is to get shredded, you must Google the term “Oak Muscle Method”. You are certain to achieve the appearance you want.

  • I love your channel so much I can’t even thank you enough for how much you’ve helped me.I don’t know where I’d be without your channel,I’m 13 and I was really insecure about my body and i started working out to get the “ideal” body I was doing chloe tings workouts and seeing her smiling and not struggling whilst working out it was really hard and I remember being on the floor crying and in pain for pushing myself so much.Then I discovered your channel and I did the 21 day quarantine challenge and loved it then I did another two of your challenges and I’m doing the 21 day challenge again.Whilst working out and listening to you I have now realised that my body is fine just the way it is and I love my body and really enjoy working out and it makes me feel so good.Thankyou so much!

  • I love your so much your work is insane. Sense I recently watching your workout I get more flexible.. I want to be a professional trainer by watching your workout, I am pump to go and really do this.. I am registering for my class tomorrow so thank you.. I am still struggling with planks the way you showed how to do making it a little easier and I can squat all the way down and I am getting very stronger and fit.. You inspired me, I love you so much..����

  • This workout is amazing and exactly what I needed to add into my workout routine. If you’re a beginner (like me ����‍♀️) go at your own pace and focus on your form. That’s what’s going to get you the results you
    want. Vicky thank you in advance for the booty gains!! ��

    Ps: if it’s not your first time here the workout starts at 2:33

  • This is very creative, athletic, and challenging. It is a superior video, so I saved to view again. I wonder how many “bros” have written off this kind of fitness; who could never match your strength and balance on the “balance complex” at 2:58. Congrats on your pistol squat! I’m still working on that one.

  • Hello, i just wanted to know if you recommend to do all these exercises one round with 10 reps? I have been doing this but not sure if it is good or bad?

  • Wow! Absolutely loved doing this one. I am sure, I could feel my muscles getting activated so well at the start and burning at the end! ����

  • Such clean mechanics. Especially with jumping movements. Consistently landing in the same spot with your feet is so rare to see. And no valves movement in the knees. Thanks for the great video!

  • Great variation, and good technique. I’ll be able to change my overused routine. I’m a bloke and hopefully I can do the standing on toes..

  • You sure don’t’ mess around. You get all the drills, and don’t dink around with a dissertation on what muscles are worked and all the intricacies, like I see in many other videos.

  • Really appreciate your covering these exercises from multiple angles. Nice camera work. Nice editing. Such a thoughtful perfectionist, you are!

  • you are ausom good practice…I take some tips from your practice.. thank you.and thanks for your buts. one �� for that.. now I enjoyed

  • First workout I’ve tried of yours! You are so motivating and fun to watch, and I’m always nervous to try new workouts on YouTube in case don’t love the creator. But your style is fantastic!! I’m excited to try this quarantine challenge because normally I get my exercise from casual dance classes, and I’ve been stuck at home doing practically nothing. ������ blessed be!

  • Joined your channel a month ago and I am thoroughly enjoying your videos. Your demonstrations are on point. Depending on what body part I am working I will select a video from your channel that compliments my workout. You are doing such a great job. Thank you:-)

  • You’re the BEST, very educational, safe with lots of variations & modifications, you rules. Keep on the good work. we all appreciate. Cheers from Portugal.

  • Hi Cori, how many sets/reps would you do of each move? I would also like to ask the same thing in regards to your 19 ab excersices…would we do all of those in one exercise session and how many reps/sets? Thank you so much for posting all of these as well!

  • These are great! Thank you for sharing! Can you build muscle definition or maintain your definition by just doing these body weight exercises?? i.e. not necessarily with heavy weights? Thanks!

  • In watching this…..it becomes “obvious” that one’s training movements are effectively…..unlimited. Nice video….cheers Cory.

  • wowza! you’re soooo good! It’s fun to watch your videos and I’m learning so much. Hoping to one day be as half as good as you are!

  • This done hurted.
    But jokes and memes aside, it’s storytime.
    So a year ago I was raped by my bf at the time (not to worry, he is blocked in everything and I live 5hrs away from him now.)
    It’s been a huge struggle. While I was dating him, the toxic relationship made my eating disorders and anxiety and depression very bad. After what happened, he broke up with me two days later and a week later chased after me to be friends again. After saying no and making him take it as an answer this time his friend group (once mine aswell) decided to all harass me for the remainder of my snr yr of high school. So long story short, my body felt dead and broken and used. I stopped working out (was a hs athlete) and I attempted to OD. Flash foward I went from being 20lbs underweight to being 1lb overweight. But not bad, ik but in all that my body went through, i lost a lot of muscle, endurance, and tone. I went from looking like a star sprinter to being chubby and out of shape. So here I am on day one of this workout. I’m seeing a new guy now who has helped me through my past of self harm and being raped. We are not dating yet, but plan on it in the future for the long run. I want to finally take back my body and turn it into something to be proud and confident in. I’m now going to see my almost bf for another 3weeks, so we will see hoe this goes. He has no idea I’m doing a workout challenge either. Disclaimer; no, I’m not doing it for him. It would just be nice to be able to show proof of my mental improvement through my physical improvement.

  • Great choice! These exercices require balance and coordination in addition to strength, makes muscles more intelligent and functional. Thx for the video 😉

  • YOU ARE AMAZING! What a control of your movement!! Please, keep it up. Just found out your channel, definetely needto follow, as a osteo stud, I’m impressed and inspired! Thanks.

  • Hi Corey! Happy holidays! Do you ever take a rest week from working out, or at least a few days? I’m overwhelmed with the desire to rest from 2 months of hitting the gym with regularity and very productive workouts, but feel kinda guilty.

  • Is it normally that my knees were literally shaking and almost collapsing under me? I had to hold on to stuff or else I would have faceplanted. I’m barely 18 and only weight like 111 this is insane. Maybe I just need to build up my leg muscles or something. I don’t remember working out ever being this difficult. Loved the video though!

  • Hi Antranik! I thought you had to exhale during the hardest part and inhale in the “resting part” of exercises (like in pushups, you inhale going down, the “easy” part, and exhale going up, the hard part)

    So, by this logic, i thought that in squat sky reaches you had to exhale going up with your elbow/arm and inhale going back to the squat position, while instead you say the contrary.
    Could you please explain me why i’m wrong?

    I’m trying to understand more about how to breathe during exercises, so i hope you can help

  • I found your you tube channel about a week ago and I’m super impressed! I love the quality of your videos. It’s awesome to see the exercises listed out and you do a great job demonstrating them so that it’s easier to follow and learn. Thank you for the great work!