Advanced Bodyweight Workout Circuit (Full Routine In Your Own Home)



Video taken from the channel: Obi Vincent


Full Body Home Workout (NO EQUIPMENT)

Video taken from the channel: CHRIS HERIA



Video taken from the channel: BullyJuice


FULL BODY HOME WORKOUT | No Equipment, Bodyweight Workout

Video taken from the channel: Obi Vincent



Video taken from the channel: Alex Crockford


Advanced Full Body Workout Without Equipment

Video taken from the channel: Fitness Updated


20 Minute Advanced Bodyweight Strength Training Workout

Video taken from the channel: Relentless Muscle

The Advanced Bodyweight Workout. This is the Advanced Bodyweight Workout (Do 3 Circuits): 10 One-Legged Squats – each side. 20 Bodyweight Squats. 20 Walking Lunges (10 each leg) 20 Jump Step-Ups (10 each leg) 10 Pull-Ups (or inverted bodyweight rows using your kitchen table) 10 Dips – Bar Stools. The 21 Best Advanced Bodyweight Exercises.

Let’s go through each movement in the Advanced Bodyweight Workout Circuit, so we can ensure you’re doing each move correctly! 1) BODYWEIGHT SQUAT. If you want even more instruction, here’s how to do a proper bodyweight squat: 2) ASSISTED ONE LEGGED SQUAT. 3) ONE LEGGED SQUAT.

Designed by Greatist Expert and trainer Jonathan Angelilli, this advanced bodyweight workout stacks exercises in back-to-back circuits to keep the heart rate. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Our 10 picks for beginner bodyweight exercises will provide a full-body workout. Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move.

This circuit should take. The key to building your chest & triceps is push-ups. Lots, and lots of push-ups. Although, when your strength increases regular push-ups will become far too easy, and you won’t be able to build any muscle.

Which is where harder variations come in. Circuits provide structure to your bodyweight routine, and work by placing one exercise after another, with minimal rest in between. They can then be repeated any number of times, but average two to three for a full 20-minute workout. This full-body circuit uses just your own weight to build up strength, whilst the short rest times mean you’re burning extra calories. Do all the moves in order, three times a week, with a day off.

WHAT HE SAYS ABOUT HIS WORKOUT: “This workout uses a 2 to 1 work to rest ratio, one of the most effective ways to program a calorie torching routine while giving your body. Intermediate Level MRT Circuit Training. The intermediate circuits is where the real fun begins.

Unlike the beginner circuits, these ones are going to help you lose a lot of fat. Strength Focused Circuit Training Circuit #3: Strength Focused Intermediate Level #1. A1: 15-20 push ups; A2: 40-50 bodyweight squats; A3: 5-10 pull ups.

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

These routines, like all the sample routines in this book, are only a guide to the possibilities for a diversified workout.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

The sample programs found in this chapter will highlight both full-body and push-pull routines.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

I used a routine that combines the double split routine and split routine in a six-day workout.

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

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

This is also a great routine for intermediate bodybuilders attempting to gain size and strength.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

You can divide body parts in a three-day-split routine in a few different ways.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

You can perform this routine either at home or at the gym.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

The routine includes:

“Genie in Your Genes” by Dawson Church
from Genie in Your Genes
by Dawson Church
Hay House, 2018

Intermediate: 3 (whole body) or 4 (split routine) days per week c.

“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

Alexia Lewis RD

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

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  • Thanks for this workout video. All the moves are new and I feel it’s impact on my legs shoulders and triceps.
    Can you let me know these moves are for which muscles though?

  • I have always linked word ‘diet’ with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • I’m stunned about how much sweat just happened. I can’t do the scorpion rockers and hardly even the isometric hold yet (arms are definitely my weakest). I tried doing sort of one legged tricep push ups with the knee down, but do you recommend another modification? Thanks! Loved this workout.

  • Dang that was amazing. I feel a deep burn everywhere, especially in my legs. This guy deserves a round of applause for giving this out for free!

  • Hi Alex, I tried this yesterday. I enjoyed it at the time, I strapped my watch on and burned over 250 calories. However today, my arse muscles are killing me and I’m walking like Ive shat myself. Is this normal? I normaly just go jogging outside for excercise, but seen as we are supposed to be self isolating I thought Id give this HIIT stuff a try.

  • If you don’t find this workout is hard,…..that’s not because you are in good shape, no, you not working hard enough, this is hard….. thanks man!

  • Feel like I wrestled an NCAA match when this is done! Each time I do it, I get better. First time was a disaster, now after three weeks I’m keeping up with him. My trips to the gym seem like a picnic compared to this. All the exercises are doable, but the workout builds and you definitely feel it. Most productive 20 minutes of my day!

  • I had to do this for school, it was kinda hard but I feel great afterwards thanks! (But I also am underweight just got a small appetite) so if your a stick like me it is kinda hard

  • I’m totally distracted by his Gorgeousness. An accent too. Also he’s a Cat Lover awwweee, he’s perfection.
    Ok, exercise, I need to focus…

  • Jake you will be pleased to know it seems like I can only work out with you. I tried another YouTube channel earlier for a bodyweight exercise routine I used to do before with another guy. Well I hated it. The guy was going way too fast and it was certainly not about time and control like you do. I didn’t even have the time to feel my muscles burn it was too rushed. I stopped the video and went back to you. I am afraid you’re stuck with me now… ���� I loved this workout routine and defo felt the burn!!

  • 2 days in a row and I love this routine, only suggestion is if you could add in an abs exercise (I know you use your core in this routine but to really target) and also a cool down would be great. Thanks a lot!

  • @Bullyjuice I am doing your 20 minute workout routine for past one week. Really enjoying it. The video and audio complement each other. However, the music in your 30 minute workout is not complementing the video. Can you repost video with the same music you used in 20 minute workout routine. It would be great to hear such music and workout. If possible can you can in some motivating music in the video which gives extra boost for workout.

  • Hey man, I wish you would do more 30 minute workouts, 60 minute workouts. Really nice to not have to do multiple workouts at once. Love your content keep it up.

  • Found this recently, and I’m glad I did! I completed it once, will do more for sure! It was super intense, but thankfully possible to finish ��
    Interesting exercises, some of them I’ve never seen before! New subscriber is here:)

  • I’ve been doing this for one and half months now, 3 days a week with 1 day set for all my junk cravings. No noticable results yet but I can feel my endurance skyrocketed within weeks. I couldn’t do more than 10 mins without taking 2-3 mins rest break on my first week and used to be frustrated when I have to workout and try to give up the last 3 mins of the workout. Don’t give up even if you dont see any results cause now I can do the entire full body workout in the video with just the given rest breaks without any issue. Hopefully I’ll see physical results in few months! I’ll keep y’all updated. This dude is legit, I’ve never hit gym in my life, looking forward to more routines in the future man. Thanks

  • Cant believe it was this hard wow I would have to say I did around 40% good the rest I struggle and failed a lot especially on those scorpion rockers I doubt I did 5 rocks before I had to drop and reset and my shoulder ������

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six

  • I’d really rather not get ‘coached’ by what sounds like a computer simulation with bad a bad Slovak soundtrack in the background. The workout is ok but why show a guy that also looks like a computer simulation as if he never gets out of breath or tired. I want to workout WITH someone, not in front of an android.

  • @Alex Crockford just did the workout for the second week in a row. Always looking for new HIIT Challenges but with this one i was nearly dying. Awsome workout. Massive intensity. Love it����

  • This was mental. I train a lot and do a variety of exercises at home or in the gym but this was another level. I can feel it everywhere. Insane what we can do with just our own body!! Thanks Jake I really enjoyed that.

  • hey Alex, today is my bodyweight type exercise day at the gym!! i`ll try to add some of these exercises to my routine!! thank you so much for sharing my friend, with love from Wes!!! hugs!!!

  • Jake do you mind me asking. Do you know roughly the number of calories burnt whilst doing your 20 bodyweight strength workouts, particularly the advanced ones?

  • This is perfect for me!! I’ve been overweight for years… This was challenging but possible. I can’t wait to be my best self. Thank you!

  • I am working out every day for like two years now and I can say that this was the hardest workout that I have ever done. I do acrobatics and dance, but I will do this very often so then I can become stronger. Thanks for the workout! I am wet as hell����

  • This workout is spectacular,killer and atomical. Big respect for your condition. Thank you that you are shirtless, because this is mega motivation and I admire your very aesthetic, impressive shredded physique. In my opinion you could make more home workout with/no equipment. I love Pickles, it’s so cute btw

  • Thank you for posting this. I am a PE teacher, and doing online learning during this COVID-19 pandemic. I am showing your video to my students as an example as part of our online workout.

  • I was wondering how many times a week do you recommrnd this workout for someone who’s just grtting into advanced body workout?
    Great exercise btw, keep it up!

  • “I know you are swearing at me now”. Man, you have no idea. You guys are the worst:) Every time I hear burpees in this workout I die.

  • shut the fuck up and stop saying how much time is left to finish each exercise, it’s annoying and then with your fucking voice, it’s stressful, it’s good that they don’t upload any videos.

  • Great workout! I found it challenging and that’s exactly what I needed. keep up the good work. I advise anyone to try this it’s 20 minutes well spent!