The Right Workout 9 Steps to get the best Workout Program

 

Top 5 Pelvic Floor Exercises

Video taken from the channel: AskDoctorJo


 

The PERFECT Home Workout (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™


 

The Perfect Workout ♥ Full Body Blast & Tone

Video taken from the channel: Boho Beautiful


 

9-Minute Home Workout to Get Perfect Lower ABS

Video taken from the channel: BRIGHT SIDE


 

The BEST WAY TO START WORKING OUT FOR BEGINNERS

Video taken from the channel: CHRIS HERIA


 

The PERFECT Total Body Workout (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™


 

The Best Workout Routine for Teens (Based on Science)

Video taken from the channel: Brett Maverick


Step #6: Focus Your Workout Plan on Specific Goals Okay, now we’re getting down to the secret sauce that has transformed thousands upon thousands of lives at Nerd Fitness. Don’t worry our secret sauce is low calorie, low carb, and keto-friendly. In our step-by-step guide to picking the best workout plan and getting fit, we’ll cover: Step #1: What Are Your Workout Goals? Step #2: What Workout Is Best for Weight Loss?

Step #3: Finding a Workout Routine You Enjoy. Step #4: What Is the Best Workout Routine? (An Introduction to Strength Training). Step #5: Creating a Strength Training. Find the Best Workout for You. “Wear a pedometer and make it a goal to take more and more steps each day with the ultimate goal of getting up to 8,000 to 10,000 steps per day,” Bryant says. The more muscles an exercise hits, the earlier you should do it in a workout.

Exercises that blast every muscle in your body and demand tremendous strength and focus always come first. Heavy squats, deadlifts, cleans, snatches, and jerks require the most energy and muscle mass—if you wait until you’re tired to do these, you’ll rob your. Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list 3 workout plans for men to build muscle. Find out how to start an exercise program you can really stick with-even if you hate to exercise! 5 Ways to Find Your Perfect Workout Routine Step 3: Make a Plan Now that you have set a fitness goal to change your life, you have to figure out the best way to obtain it.

I’m gonna help build you a custom workout program, step-by-step! After all, a workout should be developed around a person’s age, goals, nutritional strategy, free time, etc. Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to choose from.

The best 10 exercises for someone might not be the best 10 exercise for another person. When selecting an exercise to use, it’s important to keep your own abilities and goals in mind. Some people might be able to perform an exercise with no pain at all, while that same exercise might cause another a lot of pain.

We’re also your training coach by providing you with a workout plan—complete with nutrition and supplementation recommendations—to guide you toward fitness success. Whether you want to build muscle, lose weight, or need a 30-day plan to look hot for a certain event, we’ve got it all on our BodyFit by Bodybuilding.com page. Test: What is the best workout for you?

Whether you’re looking for a way to channel your energy, achieve a calmer state of being, or you’re in the mood for movement with music, this test, developed with the help of coach Gil Amsallem, will help you find out. by Psychologies.

List of related literature:

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“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

In this chapter, you begin by discovering how to create a routine based on your own goals, preferences, time schedule, and available equipment.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

While all exercise programs should consider the five training principles detailed earlier in this chapter, progressive overload and exercise specificity are the two crucial elements for this exercise mode as well as osteoporosisrelated programs to be effective.

“Osteoporosis” by Robert Marcus, David W. Dempster, Jane A. Cauley, David Feldman
from Osteoporosis
by Robert Marcus, David W. Dempster, et. al.
Elsevier Science, 2013

These five exercises are the best ofthe best.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Finally, the sequence of the different exercises is also crucial, and in this chapter I give you a fabulous template (based on more than 30 years of research, trial, and success) for your own routine.

“Bass Guitar Exercises For Dummies” by Patrick Pfeiffer
from Bass Guitar Exercises For Dummies
by Patrick Pfeiffer
Wiley, 2010

Chapter 4, Building Personal Trainer, introduces a new exercise where we morph the 7 Minute workout into a generic Personal Trainer app.

“Angular 2 By Example” by Chandermani Arora, Kevin Hennessy
from Angular 2 By Example
by Chandermani Arora, Kevin Hennessy
Packt Publishing, 2016

This book will help you reach these goals.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

You also want to do the exercises in a workout one at a time and complete all the hard sets for one exercise before moving on to another, like this:

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Step 2: Design the Fitness Program • Consider fitness goals.

“Fundamentals of Nursing E-Book” by Patricia A. Potter, Anne Griffin Perry, Patricia Stockert, Amy Hall
from Fundamentals of Nursing E-Book
by Patricia A. Potter, Anne Griffin Perry, et. al.
Elsevier Health Sciences, 2016

Revisit Key 5 and your list of truthful affirmations, and add those that feel most helpful to your exercise plan.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

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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137 comments

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  • Hi i watched yiur videos so helpfull but i cant just can gain enough. To tell a truth I am skinny. And i started working out since this January 2020 now july. Can you help me pls or advice

  • Thanks i thought that i am too young for it but damn i have a high testosterone level and even i have got beards since i was 11 so i wana know that that can i do work out

  • Before I watch this video my dad: you are too young, if a tree grows up and if you stretch that tree it will break
    Me: no ans
    After watching this video me: if you dont put medicine in a tree when its growing That tree wont get great results:D

  • I came her to stay fit and I hate this shit the world has putted a stereotype on men to make them look lile a weird science experiment we should be ok with just being fit we dont need to turn into a weirdo lookimg like a squirell with underarm wings

  • Gonna start today! I will keep u guys updated once a month for anyone interested. Im 184 cm and my weight is 55 kg…. wish me luck:)

  • i really like this thank you I’m skinny & just started I went into the gym with no knowledge just started lol but the hardest part is that I have to eat so much more & it’s really hard for me to do that bc I’m so used to hardly eating

  • Gym workout routine for teen athletes/ Strength training for sports performance.
    If you are an athlete who wants to improve your sports performance, get stronger and start lifting weights then this beginners gym workout guide would be perfect fit for you.
    This video will teach what are some main full body exercises every teen should be doing and step by step guide how to perform them with perfect technique. You will learn how to properly activate your full body, what is the goal of strength training.
    https://youtu.be/LkhlV3BZicU

  • I have unirary incontinence and im 15 boy so i need this video….. can anyone tell me this unirary incontinence gone itself? Im so nervous need comfort and help please

  • Bro I mean I don’t wanna copy people but I rly like the idea of 1 like one push up to motivate me so yea…..

    Btw imma post the pushups on my YouTube so u know I’ve done it. Happy quarantine workout. I am 14 now and 43kg I know I’m too light so let’s see.

  • I also uploaded a video on basic chest workout brother.. Visit my channel ��
    https://youtu.be/o3zc2bgXswUAnd support me by subscribing my video that’ll give me motivation for making more videos.

  • Hi, I took it to myself do this (started @ early July. In the video, Jeff said that we should do it 2-3 rounds per session. However, I only have enough time to do 1/session, how will this affect my development (I still do workouts A&B every other day, as prescribed) Note: I’m at around 25 body fat%, novice experience @ the gym, 60 kg, fairly balanced diet (caloric deficit), no other form of physical activity other than being a potato couch

  • Im 20 years old and fuckin fat but man now im trying to grasp consistent motivation and only thing that constantly reminds me is when im watching anime weird as hell but hopefully it works for me

  • Hi Dr. I have MS and now have no control over my urine flow. I’m hoping these exercises will help me gain some control back. If you have any additional suggestions I welcome them.

  • Im 14 years old now… i decided Start workout just that i feel better and helthier. Wish me luck i Try to do more and more every day

  • I had a partial hysterectomy (Uterus, fallopian tubes and cervix) in September 2019. I’m feeling spasms where my Uterus used to be. They’re not painful but they’re frequent. I do sometimes have pain in the area, but not while the spasms happen. I’m thinking my pelvic floor is weak. The spasms are worrying me.

  • im just doing workouts for my core, im 13 is this okay, i drink alot of water and get at least 7-8 hours of sleep if i keep going will i get a stronger core?

  • So happy this video is working so well for so many of you guys! Its so inspiring to hear! <3
    For more fitness and yoga check out our online store: http://www.bohobeautiful.life
    And don’t forget to follow us on social media: http://www.facebook.com/bohobeautifullife & http://www.instagram.com/bohobeautifullife

    Love and Light
    … Juliana & Mark* ☮️❤️

  • Jeff, I was 150 lbs @5’6”, lost weight to 130lbs with good diet and exercise.
    I notice when I do planks that my skin in the belly area dangles down and is not tight.
    How long until this tightens up? Or does it not?
    Lost weight over 2 month period

  • Hi Jeff,
    The reason I’ve turned so many people to your channel is not only your knowledge but your PHD in Physical Therapy. I am a 62 year old retired police officer who has always tried to stay in shape. Today I’m still 5’11” and a much softer 222lbs. I would love to see 195-200lbs.
    Since 1985, I’ve had some limitations from a drunk driving head on crash I suffered while enroute to a call. By 2005, I was diagnosed with spinal stenosis from my neck to my lumbar. I am fused from C3-C7 with laminectomy surgeries T11-12, L3,4,5 plus an Achilles surgery and a right knee replacement for good measure. I have a home gym very similar to your gym and have been following you for at least 3 years. I have tried to do chins or pull-ups with help from a band but then suffer from pain in my neck the next couple days restricting my movements. I have tried to get on at Athlean X’s website but have not been able to get in touch with a human yet.
    Is there anyway, I could have someone call me or reach me?
    Thank you,
    CJO

  • So I’ve been doing this for 13 days. I feel stronger and I can see more definitions but I’m not sure if it is all because of that workout (I do like 4 others per day)

  • Sir, Another amazing video from you.
    I am 21. And I want to get a lean physique. Now I am 6 feet high and 80 kgs. I am a footballer, unfortunately I had injuries. That’s why I wasn’t doing workouts for like a year.
    I got fats in my body.
    My actual doubt is sir. Whether these home workouts helps to lose fats and also maintain lean physique. I don’t want to get bulk sir. Will this help?

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/perfect-total-body

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Does anyone know why The Core isn’t included in this perfect workout? I also wonder when and where would you program full body movements like Thrusters or Clean and press?

  • Sorry but This is kinda bad. Anyone new to the gym or into the gym for that matter should focus on compound exercises, learning technique. and talk to someone who knows the technique that Can teach you how to do these exercises with proper form. This video doesnt cover technique Which is important, because weights Can really get you hurt if you dont know a 100% what your doing.

  • Very very beginner here will there be dip bars and pull up bars at most gyms? If not what’s a good way to get all these (live in an apartment without a gym can’t really get equipment)

  • I workout at my home, I only have pairs of Dumbbells, can I replace the barbell with dumbbells for the squat and deadlift and all other exercises require barbell?

  • No one puts barbell curls in their programs. Should we not be doing barbell curls? Are some of these other exercises training the biceps or is it overlooked?

  • Hey Jef, I started lifting 4 weeks ago. I’m 15 and I recently found out that if you haven’t hit the growth spurt yet (wich I haven’t), you can’t really gain a lot or any muscle (I did gain a bit of muscle but I think it isn’t going to be more). What are you’re best recommendations of what exercises or workout I can do? Should I perhaps do 2 times full body workout and the rest of the week cardio?

  • I have been to probably 8 different pelvic floor specialists, and your exercises are better than all of them. Unfortunately, too many are only into trigger point release, internal work, and breathing exercises and none of that works! Thank you so much for these strength training exercises. Just did them with you and already feeling good. Exercise brings blood flow to weaken muscles!:)

  • This might sound dumb, but I feel weird doing hip thrusts. EVERY girl in my gym does them, but I’ve never seen a guy do them. Anyone else have the same problem lol?

  • When you use the barbell do you change the weight between each reps? Like Workout A: Squats first 10kg x5, next 15kg x5, next 20kg x5 or 15kg x5 for each reps?

  • Can someone answer my question, if we pause video at 10:24 and choose for example 1. Anterior Lower(squat), do we do alt.single leg box squat for 1 minute and then we immediately start with no rest the 1 1/2 bottomed out squats and again with no rest we do jump squats? After when we finish that first exercise, do we again not rest and just start doing 2. Upper Push and so on until we are done with all 6 exercises? Also do we do first exercise 3 times in a row and that counts as one round or we do all 6 exercises and that counts as a round?

  • I’m not sure if you read all of your comments sir, but I felt compelled to finally leave one. About 15 months ago I was 338 pounds, my absolute heaviest. I had pretty much given up on losing weight, and was at that point attempting to reconcile myself with being comfortable and even being proud of my size. Because I thought that things would never change. I was super depressed, slow, had terrible skin, and I got constant cramps, not to mention I had to drop out of school because I just didn’t have the energy to go everyday. Then I found your channel. I had a gym membership that I had been paying for for about 3 years, but besides actually going there to sign up, I had never stepped foot back inside there (damn, I am just thinking about all the money I wasted month after month on that membership!). After binging your videos for a couple of days, I finally worked up the nerve to go inside. The first and second days I went inside and just sat on a bike and didn’t do anything. On the third day I began peddling. My mobility was pretty shot and I was so unconditioned that I couldn’t do much else at first, but I kept at it. Everyday peddling faster and faster. After so long I was on the elliptical, then the treadmill, then the stair master. Finally after like a month I had the courage to hit the weights. Without your videos to provide instruction, encouragement, and inspiration, I surely would have hurt myself. But luckily I didn’t. Fast-forward to present day, this afternoon I weighed in at 242 pounds. I had to buy a whole new wardrobe, (even socks now that my feet and ankles aren’t fat anymore!). Watching you everyday (all day) has also inspired me to make another huge change in my life: to go back to school. After attending NPTI and becoming NASM certified, I re-enrolled at Sac State to pursue a degree in kinesiology. Maybe then I will have the tools and expertise necessary to help others just like you helped me. I worked really hard to get to where I am, and will continue to work hard to get to where I am going, but I first have to give some credit where it is do. I would like to credit you with being the catalyst that ultimately saved my life. The catalyst that drove me toward change. Thank you Mr. Cavaliere for what you’ve done for me and doubtless other men around the world. I will never forget this.

  • I was so happy I found a good video that shows what workouts to do and everything I needed but in the end when u said u need to change it eventually cuz it’s not good I was like ����������

  • I want to train like this but I was thinking about adding vertical/horizontal pushing and pulling Does this look good workout A squat 3 sets OHP 3 sets pull-ups 3 sets barbell hip thrust 3 sets one arm Dumbell bench and barbell rows three sets for both 2 sets of corrective and 1 set of uneven farmers carry to work my abs more WORKOUT B deadlifts 3 sets push press for power 3 sets chin ups 3 sets reverse barbell lunge 3 sets bench 3 sets inverted row 3 sets overhead uneven carry for more core work and my 2 sets of face pulls I mean correctives PLEASE ANSWER saying if you think this would work

  • Undeniably hot. I am jealous of such a “me” focused life. Doing something you love, travel, enthusiastic partner. I am doing this all wrong….

  • I’m doing this workout plan for 1 month now. I now have gradually fixed my posture and made some progression.

    Today there was this 40 year old guy who said that he never saw the exercise that I was doing (Overhead Farmer’s Carry 11:21 ) in his 24 years of weight lifting ( he was decently muscular but a leg skipper ). He asked me out of curiosity what I was doing and which benefits it had. I told him that I had this from a Youtuber named athlean x…. As I said Youtuber he immediately smiled and said that he doesn’t like Youtubers and probably didn’t want to hear my arguments why athlean x is just not like every other fitness Youtuber out there. He asked me questions about situations if the dumbbells are going to fall to my back or if I stumble, what I’m going to do to prevent these when doing this exercise ( It’s not like that every other dumbbell or barbell exercise has such risks and do not let the weight control you:D ). He also thought that I was doing the exercise wrong, even that he never has seen this exercise:D…

    This guy also said, that Youtubers are the ones who always swear by doing deadlifts…. And when he does deadlifts then it would hurt his back… with the reason that everybody’s body is different and deadlifts are not for him…..

    Yeah…whatever, just wanted to share this story and also thank Jeff for his knowledge and the free content he provides us! Thanks Jeff:)
    I have slight shoulder impingement due to bad posture while sitting 12 hours in front of PC every day. Jeffs videos helped me removing the pain within 2 weeks and also improve my posture.

  • My family haves little home gym with bench press and couple of handweights like 3kg,5kg, 7kg so… I think I know what I’m going to do in mornings before school and when school starts, before or after…

  • Great video, I need this. Also, where did you purchase your pillow, looks comfy? I could really use one with my floor stretching. BTW, I’m a new subscriber:)

  • Hi Jeff. Thank you for the great Video!
    I am wondering about the number of sets per muscle group. We end up doing 9 sets for push and 9 for Pull at the end of the week. Isn’t the minimum 12 sets/muscle group/week advised?

  • Because I needed a reference to remember what some of these moves were

    Workout A

    4:02 1A Alt. Single Leg Box Squats

    4:20 1B 1 1/2 Bottomed Out Squats

    4:43 1C Jump Squats

    5:16 2A Handstand Pushups/Power Pushaway

    5:35 2B Rotational Pushups

    6:01 2C Cobra Pushups

    6:23 3A Alt. Single Leg Heel Touch [Kickstand] Squats

    6:52 3B Alt. Sprinter Lunges

    7:08 3C Plyo Sprinter Lunges

    7:31 4A Pullups

    7:57 4B Human Pullovers/Sliding Pulldowns

    8:48 4C Inverted Chin Curls

    9:07 5A Reverse Corkscrews

    9:19 5B Black Widow Knee Slides

    9:36 5C Levitation Crunches

    9:51 6 Angels and Devils

    Workout B

    10:45 1A Slick Floor Bridge Curls

    11:15 1B Long Leg Marches

    11:38 1C High Hip Bucks

    11:57 2A Variable Wall Pushups/Decline Knee Flat Pushups

    12:34 2B Alt. BW Side Lateral Raises

    13:08 2C BW Triceps Extensions

    13:27 3A Alt. Crossover Step Ups

    13:46 3B Alt. Reverse Lunges

    14:03 3C Split Squat Jumps

    14:15 4A Chinups

    14:34 4B Inverted Rows

    14:52 4C Back Widows

    15:08 5A Ab Halos

    15:23 5B V-up Tucks

    15:32 5C Sit-up Elbow Thrusts

    15:43 6 Reverse Hypers

  • Guys
    imo Instrument exercises are Extremely forbidden for 13 14
    Start From 15 lifting the lightest dumbles then after slowly level it up:D

  • It’s entirely possible that 3 sets is far from optimal.

    I’ve done some digging, and as far as I can tell, all the studies use 3 sets:

    https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

    They vary the weight, they vary the reps, they vary how many times a week. But they never vary the sets, it’s always 3. Except one study that tried 4 sets of 5-7 vs. 2 sets of 10 to 14, and got comparable results from both:

    https://journals.lww.com/nsca-jscr/Fulltext/2018/06000/The_Effects_of_Moderate_Versus_High_Load.4.aspx

    See? I gave my sources. It’s not that hard.

  • Yeah I am more than certain that this is the only workouts u do ur a fucking dumbass ur videos are ass who the fuck does only three excersizes u fucking dumb fuck

  • A better way to work your abs would be to use uneven weights on the farmers carry he has a video about that it’s name is something like best core exercise 9 out of 10 miss

  • Your hip exercises have helped me so much that I can’t wait to see how much these help. Thank you for giving differentt levels of difficulty.

  • Brett: get 7 hours of sleep
    My school: how about homeworks

    But seriously i go up to school at 06:30
    And comes home at 8 o clock at night
    Im just 13
    And also dony forget homeworks every single day
    Which also took 3-4 hours of finishing

  • I am 11 and have had anxiety lately my stomach/pelvic area has been feeling all wonkey and hurting and mabey looking and feeling like it is caving in. This only happens every morning and ends later on. Idk what is wrong with me. My mom wants to scedule me a doctor apointment but until then what should I do to realeve it? I have not wanted to eat and my throat has been all “clogged” and my family says its just because I have been having anxiety. I dont know if you will respond but please ket me know if you can.

  • Perfect Home Workout A (Advanced)

    1 minute per combo (rest-pause if needed). Perform 2–3 rounds.

    Anterior Lower (Squat)

    Alternating Single-leg Box Squats (1 min)

    Pistol squat alternating the legs.
    https://youtu.be/vc1E5CfRfos?t=240

    1 ½ Bottomed-out Squats (1 min)

    Bodyweight squat in 1.5-rep style at the bottom.
    https://youtu.be/vc1E5CfRfos?t=258

    Jump Squats (1 min)

    https://youtu.be/vc1E5CfRfos?t=280

    Upper Push

    Handstand Pushups (1 min)

    https://youtu.be/vc1E5CfRfos?t=315

    Rotational Pushups (1 min)

    https://youtu.be/vc1E5CfRfos?t=334

    Cobra Pushups (1 min)

    https://youtu.be/vc1E5CfRfos?t=358

    Posterior Lower (Hinge)

    Alternating Single-leg Heel-touch Squats (1 min)

    https://youtu.be/vc1E5CfRfos?t=381

    Alternating Sprinter Lunges (1 min)

    https://youtu.be/vc1E5CfRfos?t=410

    Plyo Sprinter Lunges (1 min)

    https://youtu.be/vc1E5CfRfos?t=424

    Upper Pull

    Pullups (1 min)

    https://youtu.be/vc1E5CfRfos?t=448

    Human Pullovers (1 min)

    Like a Bruce Lee dragon flag, but pull the body up with the lats, rather than the abs.
    https://youtu.be/vc1E5CfRfos?t=474

    Inverted Chin Curls (1 min)

    https://youtu.be/vc1E5CfRfos?t=526

    Abs

    Reverse Corkscrews (1 min)

    https://youtu.be/vc1E5CfRfos?t=544

    Black Widow Knee Slides (1 min)

    https://youtu.be/vc1E5CfRfos?t=556

    Levitation Crunches (1 min)

    https://youtu.be/vc1E5CfRfos?t=574

    Corrective

    Angels and Devils (1 min)

    https://youtu.be/vc1E5CfRfos?t=590
    Repeat the whole circuit 1 or 2 more times.
    Do your face pulls:
    https://youtu.be/I-XpxwHqc8g

    Perfect Home Workout B (Advanced)

    1 minute per combo (rest-pause if needed). Perform 2–3 rounds.

    Posterior Lower (Hinge)

    Slick Floor Bridge Curls (1 min)

    https://youtu.be/vc1E5CfRfos?t=643

    Long Leg Marches (1 min)

    https://youtu.be/vc1E5CfRfos?t=673

    High Hip Bucks (1 min)

    https://youtu.be/vc1E5CfRfos?t=685

    Upper Push

    Variable Wall Pushups (1 min)

    https://youtu.be/vc1E5CfRfos?t=706

    Alternating Bodyweight Side Lateral Raises (1 min)

    https://youtu.be/vc1E5CfRfos?t=752

    Bodyweight Triceps Extensions (1 min)

    https://youtu.be/vc1E5CfRfos?t=782

    Anterior Lower (Lunge)

    Alternating Crossover Step-ups (1 min)

    https://youtu.be/vc1E5CfRfos?t=806

    Alternating Reverse Lunges (1 min)

    https://youtu.be/vc1E5CfRfos?t=824

    Split Squat Jumps (1 min)

    https://youtu.be/vc1E5CfRfos?t=840

    Upper Pull

    Chinups (1 min)

    https://youtu.be/vc1E5CfRfos?t=852

    Inverted Rows (1 min)

    https://youtu.be/vc1E5CfRfos?t=872

    Back Widows (1 min)

    Lie on the back, and push the upper body off the floor with the elbows.
    https://youtu.be/vc1E5CfRfos?t=886
    https://youtu.be/lZiLWRDRtlc?t=396

    Abs

    Ab Halos (1 min)

    https://youtu.be/vc1E5CfRfos?t=907

    V-up Tucks (1 min)

    https://youtu.be/vc1E5CfRfos?t=920

    Sit-up Elbow Thrusts (1 min)

    https://youtu.be/vc1E5CfRfos?t=931

    Corrective

    Reverse Hypers (1 min)

    https://youtu.be/vc1E5CfRfos?t=940
    Repeat the whole circuit 1 or 2 more times.
    Do your face pulls:
    https://youtu.be/I-XpxwHqc8g

  • Im 29 and 325 lbs Ive been trying to workout out but i feel so bad at it. I ended up crying for 30minutes becuase i couldnt do a pushup well. Then somhow ended up on this video for inspiration

  • I did not quite understand. For example, in the first round, when doing dips, should I do 10 repetitions of the progression I need and move on to the next exercise, or should I make easier progress in the same round too?��

  • The 13-14 yo part is actually rlly true. It was during that time when I actually gained the most muscle and had the most among my friends until they started working out way more intensely than me in later years as I foolishly regressed in my routine.

  • Bro you are doing the Skull Crusher wrong stop doing them like this, because when you do them like that you are going hurt your elbow. The rod should hit behinde the head not on the forehead

  • Jeff!!!
    Thank you sooooo much!
    I have 4 torn discs (L1, L2, L4, and L5) and L3 touching nerve. Has limited my workouts and caused some imbalances.
    Between physio and your help, I am able to live with less pain and be more cognizant of what and how to fix myself.
    Much appreciated. You make the world a better place.

  • Why didnt you include some dumbbells..most everyone has some dumbbells at home…It would have been so perfect then..Fantastic, though

  • STRENGTHEN YOUR CORE FIRST. A solid core (abs and back) will help you tremendously with almost every lift and you will progress a lot faster. It will also help prevent major injuries or forming a pelvic tilt. I learned this the hard way

  • Jeff i have a question, maybe its already too late to ask, but anyway, the thing is that u separate the bench press & overhead press, why don’t you just put them together?

  • The gym near me doesn’t have a smith machine and I don’t like doing presses with free weights on a normal bench. Infact they mostly have pulley machines, dumbells and treadmills, so should I just buy adjustable dumbells and do push workouts at home or renew the 50$/mo gym membership? Rn judging by the pros in the gym vs home workouts they don’t seem significant enough for it to be worth it.

  • this is a really helpful video as i’m a bit lost trying to work out at home but i don’t feel safe or have the money to invest in a gym (yettt)

  • To the person who is reading this:

    You’re amazing and beautiful, stay safe and I hope your dreams come true one day! ��
    .

    My dream is to reach 150 subs. I’ve been struggling to get there.��.

  • I think the real issue is: how to build up muscles (strength) if you have very little of it. As an example: I’m 40, 15 years of desk job and last pushup I did was 20 years ago in the army. I’m skinny, considering my height, hence my muscles are close to non-existent. Recently, cause of the quarantine, I started with what you call “fundamentals” and I can tell you, to do even one single “school” proper pushup was next to impossible for me. Month later (about 3000 pushups later) I can maybe do 5 proper pushups. I am well aware that I did my series 90% wrong, but there’s simply not another option to build up strength, since I had next to none to begin with. So my question is: how to go from zero to a beginner level?

  • If you want to follow the best, expect for them to show you the best. If you want basic, then follow someone basic. People complaining about the difficulty need to pay more attention to what he says. Everything he says applies to any skill level: practice holding the position with the intent of perfect form, if it’s easy workout through the positions movement (push, pull, hold), if it’s difficult find a way to assist the movement while still engaging the associated muscles. You aren’t trying to destroy the muscle as much as you are trying to train your neuromusclar response, hence the emphasis on “perfect form).

  • 20 pushups
    10 negative pullups, then 10 pullups
    15 bench dips, then 10 jump negative dips, then 10 dips
    20 squats
    boat hold 45 secs
    Pike pushups, then handstands 20 secs
    hanging on a bar 1 min, then each arm 1 min

  • Hand stand for beginners �� I bet this guy started his muscle gain journey at a whoppin 135 lbs. I bet he’s never needed to lose weight.

  • Thanks for this video Dr Jo.
    Very helpful for me, these are better than a lot of what I’ve been doing. Really feels like I’m getting to the core of my issues. No pun intended!

    Really loved your shoulder strengthening with resistance band exercises also.

    Thanks again
    X

  • It’s also recommended by me to hydrate after the excerise and take 1m rests in between so your body can take motion and take a bath ��

  • I love your work, I’m so inspired to adopt yoga into my life this year �� also, the music and scenery in your videos feeds my wanderlust.. Which is perfect now we’re all stuck at home!

  • Thank you for this ���� I usually only have time to train 3 times a week and I’ve started to look into full body workouts. This video really got me excited to try it out and see if it works for me!

  • I’m going to watch good videos ^^ Absolute leader of home training! I learned a lot I started uploading home videos too. I would appreciate it if you come and give me feedback ^^ Have a happy day today:)

  • he reminds me of Bob Morley, “Bellamy Blake” of The 100 ahah. Anyways, excelent video and very well explained! Thank you so much!!

  • You’re amazing and I adore everything about you Juliana… the best yoga/Pilates/cardio workout so far… keep being inspiration for everyone…. thanks for the wonderful workout videos

  • Hi Jeff

    I tried this work out today was my third day, and I pulled my upper hamstring of left leg. Earlier on two occassions I did this after 20 min of walk at home program but today I tried this after doing 6 suryanamaskar. Any tip how to rehab those and what exersises can I try with one bad leg

  • HELLO!…JO…SHOW A VIDEO HELPFUL FOR LUMBER Myelomeningocele…AND ANY ACCUPRESSURE POINT TO HELP IN IT AND STRENGTHENING SACRAL NERVES -THANKS.

  • Anyone wondering where we can incorporate some more triceps volume here? I would want to add maybe some supplemental stuff on a day 4 like Sunday

  • this is hard but very effective for the shaping of the entire body, it’s difficult at first but gets easier everytime and i love that it starches my legs and it feels so good at the end, thank you for this amazing 14 minutes

  • ZUZKA LIGHT if you want to see the real Beast,She talks while doing the exercises live not added later like here.Witch must much tougher..Just Saying Oh and HOTTER. Ok now bring it on

  • Turn to Jesus Christ today for he is the truth, the whole truth, and nothing but the truth! He is the only way that you will ever enter the kingdom of heaven and you must obey ALL of his commandments! Rebuke your sins and your fleshly thoughts and bring into captivity those thoughts of God! No Pope, no human, no fleshly creature, JUST CHRIST! Turn to him before it is too late! Read the Bible and keep Him above all others! This world is badly in need of God and we are in the last days according to Jesus(who is always right) so learn the way of the true and living God before it is too late. Obey God, disobey the Devil. Amen.

    Read Deuteronomy 4:29, John 3:16 and 14:6

  • Great challenging burn! As a runner, I love following your routines to challenge myself and build different kinds of strength. God bless.xx

  • The Earth have been attacked by Chinese Communist’ virus, everybody should unite to against this evil Communist party to save the world.

  • I’m watching before I try! Looks like all the hard moves joined up, but I like a challenge. It’s a mixture of Pilates, Yoga & Body Balance. Wish me luck! One question, can you still walk the next day?! Lol. Yes, stunning girl. But I’m more interested in what she’s doing than what she looks like, though it’s worth aiming for something similar����

  • Gym opens up tomorrow for the first time since March! Only for 2hrs tho so I need full body workouts to get full use of those 2 hours��hella hyped! Fuck corona!

  • I have SUBSCRIBED! I have an uncle who has lost control of his bowels. His rectum is ulcerated right now. Are there exercises to strengthen his rectum muscles?

  • 4:20 ‘Wristed-Squats’ reminds me of Christine & The Queens performing ‘Science Fiction’. This is an excellent workout. I’m adding this to my list of Boho Beautiful workouts once I finish the 14 Pilates Challenge. Day 2 done! 12 days to go! ����‍♂️♥️

  • Love your vibes girl ❤ First Yoga channel that I have started following on youtube. Can’t wait to get that toned curvy body by your yoga sessions. Sending you Love ����

  • NEW “FAST ACTION” Q&A Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • Workout A

    4:02 1A Alt. Single Leg Box Squats

    4:20 1B 1 1/2 Bottomed Out Squats

    4:43 1C Jump Squats

    5:16 2A Handstand Pushups/Power Pushaway

    5:35 2B Rotational Pushups

    6:01 2C Cobra Pushups

    6:23 3A Alt. Single Leg Heel Touch [Kickstand] Squats

    6:52 3B Alt. Sprinter Lunges

    7:08 3C Plyo Sprinter Lunges

    7:31 4A Pullups

    7:57 4B Human Pullovers/Sliding Pulldowns

    8:48 4C Inverted Chin Curls

    9:07 5A Reverse Corkscrews

    9:19 5B Black Widow Knee Slides

    9:36 5C Levitation Crunches

    9:51 6 Angels and Devils

    Workout B

    10:45 1A Slick Floor Bridge Curls

    11:15 1B Long Leg Marches

    11:38 1C High Hip Bucks

    11:57 2A Variable Wall Pushups/Decline Knee Flat Pushups

    12:34 2B Alt. BW Side Lateral Raises

    13:08 2C BW Triceps Extensions

    13:27 3A Alt. Crossover Step Ups

    13:46 3B Alt. Reverse Lunges

    14:03 3C Split Squat Jumps

    14:15 4A Chinups

    14:34 4B Inverted Rows

    14:52 4C Back Widows

    15:08 5A Ab Halos

    15:23 5B V-up Tucks

    15:32 5C Sit-up Elbow Thrusts

    15:43 6 Reverse Hypers

  • I skipped around in the video just to make sure there was a face pull…..Thank God it was there. Otherwise I would not have seen this video from start till end.

  • If I have some knee pain problem, can I do the reverse lunges rather then the 3 direction lunges? Or there’s another options? Thank you

  • Are these good exercises to do before total hip replacement surgery? I don’t have incontinence issues but I heard that post op recovery often it is a problem. Not sure why

  • Did this workout straight after Day 3 of the 14-Day Pilates Challenge. I must be out of my mind. I’m done! �� Back tomorrow for Day 4 and that’s it! No after party workout! ��

  • Whenever i follow your guides, the terrifying skeleton on your video scares me.
    That skeleton has no muscles like me.
    Me after doing the workout: ��

  • A reminder to myself

    Day 1: 2:55 Chest, shoulders and triceps.
    Start with your chest. Bench and inclined bench. Also do flies and crossovers. Now do shoulders. Do overhead press, lateral raises, and reverse flies. Finally, triceps. Do skull crushers, tricep extensions, and kickbacks.
    Every exercise should be three sets of eight to twelve repetitions.

    Day 2: 4:42 Back and Biceps. Start with the back. Do lat pull downs and pull overs. Your bicep should be warmed up, simply do curl ups with supination.
    Again, 3 sets of eight to to twelve reps should do the trick.

    Day 3: 5:51 Legs.
    Do squats, deadlifts, and lunges.

    Remember to sleep at least 7 hours every night.

    Day 4: Free active day, simply do cardio and abs.

  • I’m going to start doing this for a year and will start logging it in here. Wish me luck

    Day 1,2020/8/22: I will follow the instructions and do it 3 times a day.This is the most tiring workout I have ever done,instead of the feeling “just rest and i can do it”,i legit didn’t even thought that i could get through round two.my leg were so tired i felt like it was cramping.ill just do 1 round for now until i can handle the workout.

  • Call 911, this is insane! (and I’m completely out of shape), but this is insane. Thank you, Jeff! Hope to be able to say I did 3 sets back to back, soon..

  • Has anyone gotten results from this workout, not doubting Jeff at all I’m just trying to find a solid workout routine to put on some muscle that’s strictly body weight.

  • There’s so much stuff and most I don’t know how to do. Any home workouts for a beginner? I don’t have the means to go to a gym and stuff, can someone help me out figure out a good everyday or every other day workout sessions I can do with to bulk up?

  • hi boho beautiful!
    having some trouble on the lift the legs to a 90-degree pose…
    any tips on stretching to improve?
    love you workout btw

  • Wouldn’t you be doing Deadlifts 2 times a week every second week? Isn’t that to taxing on the nervous system to do them more than once a week??

  • Workout A

    4:02 1A Alt. Single Leg Box Squats

    4:20 1B 1 1/2 Bottomed Out Squats

    4:43 1C Jump Squats

    5:16 2A Handstand Pushups/Power Pushaway

    5:35 2B Rotational Pushups

    6:01 2C Cobra Pushups

    6:23 3A Alt. Single Leg Heel Touch [Kickstand] Squats

    6:52 3B Alt. Sprinter Lunges

    7:08 3C Plyo Sprinter Lunges

    7:31 4A Pullups

    7:57 4B Human Pullovers/Sliding Pulldowns

    8:48 4C Inverted Chin Curls

    9:07 5A Reverse Corkscrews

    9:19 5B Black Widow Knee Slides

    9:36 5C Levitation Crunches

    9:51 6 Angels and Devils

    Workout B

    10:45 1A Slick Floor Bridge Curls

    11:15 1B Long Leg Marches

    11:38 1C High Hip Bucks

    11:57 2A Variable Wall Pushups/Decline Knee Flat Pushups

    12:34 2B Alt. BW Side Lateral Raises

    13:08 2C BW Triceps Extensions

    13:27 3A Alt. Crossover Step Ups

    13:46 3B Alt. Reverse Lunges

    14:03 3C Split Squat Jumps

    14:15 4A Chinups

    14:34 4B Inverted Rows

    14:52 4C Back Widows

    15:08 5A Ab Halos

    15:23 5B V-up Tucks

    15:32 5C Sit-up Elbow Thrusts

    15:43 6 Reverse Hypers

  • 14 weeks in with one 1 week and one 2 week break inbetween, combined with intermittent fasting and daily yoga. My body is at the leanest, most muscular state it’s ever been at and I feel amazing! Abs are finally showing up and for the first time in my life I feel like a sixpack is achievable for me.

  • At 41 I am so keen to master some Calisthenics. I am learning to handstand and doing a few moves for now. Wish me luck. Hope I can do this!

  • Where do you find these bars?! Lol the schools in my neighborhood don’t even have them.

    How many days a week should be we doing these exercises as a beginner to gain the most results?

    Thanks in advance!!:)

  • hello everyone, I would like to ask you guys a question. While doing this beginner workout, I cannot continue more than 2 sections, as i become very fatigued(for ex anterior lower and upper push)and then if i try to continue i can’t do even 10 seconds of the next section. So am i supposed to do these sections,one at time, two at a time or one complete round without breaks(in whichever exercise I fail, i can rest the rest portion of 1 minute) and then move to next one? Thanks in advance:).
    .
    I saw the video again, and sir Jeff says that 35 minutes for 2 rounds.thats it, I am gonna leave on strecher after these

  • Pull Ups 3:00
    10 Australian Pull Ups, all grips
    10 Jumping Pull Ups, all grips
    10 Jump negative Pull ups
    10 Pull ups
    Push Ups 4:45
    20 Knee Push Up
    15 Push Ups
    Dips 6:25
    15 Bench Dips
    10 Negative Dips
    10 Dips
    Squats 7:59
    20 Squats with Chair
    20 Squats
    10 each leg, Pistol Squats
    L sit hold 9:00
    45 Seconds Boat Hold
    20 Seconds L Sit Hold
    Hand stands 9:45
    12 Pike Push Ups
    25 seconds Hand stand
    Hanging on the Bar 10:58
    1 minute
    20 seconds Each hand
    Different grips

    4 Sets, 20 second breaks

  • I have pretty deep hip sockets so all of the deep squat moves are really going to hurt and tear at my joints. Is there anything I can do instead that is less focused on a deep range of motion in the hips?

  • Hello, Regarding squat, deadlift, and benz exercises, are there no warm-up sets before the main work set? Are there not a number of repetitions with a gradual increase in work weights in these exercises? I ask because I know the strength training where you also work in reps of 5 times 3. But there you do it with sets of warm-ups and a gradual increase in work weights.

  • Took me a hot minute to be able to do most of these workouts without stopping, but I’m pretty much there! I normally go to the gym 3-4 times a week, in there for a good 2-3 hours at a time, so I thought this workout wouldn’t phase me. Yeeeeah I was wrong! First time i did it back in April, I almost passed out! Barely got through the exercises without stopping! But I stuck to it, and now I can do it with very minimal stopping/pausing. I’ve even been adding a few weight lifting routines into it now (with 15lbs, that’s all i got to work with). Just keep at it and you’ll get use to it with results, especially in the cardio department!

  • July 6 2020
    Im 18 years old I’ll be 19 in august 4 I weigh 198 pounds rn ill come back in a month to compare my results, I hope I at least loose some fat ��

  • Yes this what actually I am doing since I watched this 2 mos. Ago and I can say that this is really effective I have now a defined abs now thanks Bright Side for this video..

  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Hope this will help me as i am not able to hold my pee till i reaches washroom not even unbotton my pants yet.I always got a drop of it first.

  • Anyone know what is Penlargerem System about? I hear many individuals increase their size when erections with this popular male enhancement.

  • Been doing this throughout the whole of lockdown and I am still and I’m seeing brilliant gains in strength and physique. Best workout I’ve done for ages.

  • I am a man and have urine leakage when bladder is more filled up and when I stand up it leaks out a bit.What excercise would I need to do?

  • Would you recommend this for women to do right after birth? Or how long should they wait until it’s good to begin a routine like this?

  • I am 18+ and I have started workout for the first time though I am fit enough..but while doing abdominal exercise I am noticing that I am spotting for 2-3 days..what to do?

  • So the first time I did this routine, I misunderstood the reps on the lunges and did 7 SETS on accident and would not walk right for like 3 days. Bout killed me hahaha

  • It’s been 3 months since I started to do your workouts again and I randomly remembered about this killer workout and guess what? I MADE IT TILL THE END, WITHOUT PAUSING!!! YOU CAN DO IT, TRUST YOURSELF, FIGHT THE URGE TO GIVE UP!

  • I’m 16 and still growing so just tryna get some gains I’m semi fit because of all the push ups I do but great vid I’ll be trying it out for a month or two and maybe show the results

  • Hi…will these help stress incontinence issues? I did subscribe and I still plan on doing these exercises. I just want to make sure I am not adding more issues to my plate. Thank you!

  • Hey Jeff, big fan here. I wanted to ask whats the benefite of the extra rest day at the end of the week (sunday)? Is it not gonna be better if i workout lets say ” monday wednesday friday sunday” and next week “tuesday thursday saturday” then repeat from monday? That way my body will have the perfect rest time and i get 2-3 workouts extra at the end of the month.

  • Do you have any specific tips and tricks for women over fifty? I’m Not a beginner, but my body is behaving strange and I wan’t to take back the control.

  • Hello Dr.jo I hope you see my comment and answer me. Are these ecersices can heal completely urinary incontinence that ‘s just caused because of weakness of pelvic floor muscle? Thanks if you guide me��

  • Hello dr Joe. Thank you! I have low back pain & have done your exercises. Can you please do a video for stomach exercises so I could make them stronger. Thank you!

  • New subscriber here! This video is so helpful! I want to get a soccer ball to help. They’re asking what size on Amazon, I didn’t really know they had sizes for soccer balls, silly me!�� do you have any suggestions for what size or what else I could use as far as a ball goes? I was recently told I need to work on my pelvic floor muscles. I searched “pelvic floor balls” and all Amazon cane up with were things for kegels and that’s the last thing I need right now �� any suggestions would be great! I love your videos, thank you so much you’re amazing!

  • Fantastic! I was already doing body weight workouts at home. This will help me refine my process. Jeff is a man who gives value first and foremost. Sign me up!

  • Mam I can’t even hold for a second so what would be the exercise should try. So i could hold longer. Even I went for check up but nothing really change only they do is change my medicine which I am tired talking. So please if you reading this comment please give me some tips of do’s & don’t. #Subscribed

  • And just like that I realized how out of shape I really am. Even with doing other youtube workout videos. There is no comparison!

  • I have a coccyx bone bruise so “clocks” hurt unless I have my hands under my back should I do the clock exercise on hands / knees instead?

  • Thank you Dr Joe for your clear and helpful videos and explanation. I have a problem since my childhood with motion dizziness. I can’t even look at my phone if it rings in the car, otherwise i will get nausea and even vomit. I tried the balance and inner ear exercises, but it didn’t work. I have to keep my head straight specially if am sitting in the back seats. I am now 55 and i envy people who read in the car or the train. Any advice to minimize it??? Many thanks.

  • I got pelvic stress fractures during my initial training into the army. After everything was done, I rested for over a month. Went on my first jog since then this morning thinking I was healed, sike. Limping again. My doctors say it’s healed but I still have an unbearable pain when running and certain movements. Like when I pushed my thighs while doing the ball squeeze. I’m so helpless..

  • Started this Monday Agu 17. Did one round Workout A and I was done for. Today (Wed 19), I just finished one round workout B, and I was dreading the sourness the I’ve been feeling since Monday. Even though I know I am going to be in pain for the next month, I am sure this will all be worth it. Thank you Jeff for always sharing with us your knowledge and helping us train in so many ways. Long live The Jeff!!

  • I had a vertical abdominal cut for surgery to remove a giant tumor over 15 years ago. I work out a lot but right side of my abdominals have always been weak and tight in groin area. After just doing the first 3 exercises just once my groin is no longer tight and I can feel my pelvis and hip are aligned again. I went to a PT for awhile but could never fix this. THANKS DR JO!!!!!

  • Hey Jeff, I just wanted to ask a couple issues before picking a program. #1 I am 64 years old/young, I recently lost 20# using the intermittent diet. I went from 205# down to 185.6# with 20 fastings and a 4-hour window. I am trying to improve digestive issues and have improved to an incredible degree. I’m in pretty good shape other than PTSD and injuries sustained in the military, neck, both shoulders, and lower back. I can do 21 push-ups with some degree of pain and only because of my injuries, which leads me to #2 I have both shoulder rotator cuffs torn with impingement issues but I can take the pain, I ain’t no cry baby!! I am looking to strengthen my shoulders and have been in some therapy for all injuries. Which program would you recommend?

  • Due to a bone injury, i lost all my progress and havnt worked out in over 4 months….i tried to do some pushups and i am weaker then i ever was

  • For the exercise where you have the ball and you’re pushing your feet out on the floor…. Is it ok if you slightly lift your hips up? I have a hard time telling if I’m pushing out on my feet and I feel like when I lift my hip slightly it allows more weight on the feet which makes it easier to do the push-out.?? Thank you very much.

  • Hello mam… My brother find it hard to do toilet, it come little bit late and after toilet he also feels pain… Is pelvic floor muscles involve in it???