Bodyweight Workout Routine (BUILD MUSCLE AT HOME!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. How about a bodyweight workout that all depends
on the outcome of the Super Bowl? Well, that’s what we’ve got here today. Now whether you’re watching this video before
the Super Bowl, during the Super Bowl or after the Super Bowl, you’re going to have your work cut out for
you because your workout is going to depend upon what the score of the game is. Now, the average person that watches the Super
Bowl will consume on Super Bowl Sunday 2,400 extra calories. That’s a lot of calories. So, you can either try to do this during the
game as I’ll show you here, or you do it any day after the game, matter of fact, when the game is over, I will post the score
right here and you’ll know exactly what you’re going to have to do for the workout based
on what I’m going to describe to you now. So, basically the old Super Bowl pools that
you’re familiar with, you have all the numbers across, zero through nine, zero through nine,
one for each team. In this case, Super Bowl 49, the New England
Patriots and the Seattle Seahawks. In these typical pools, you’ve filled out a box. The numbers get pooled. You have 2 numbers,
the last digit in the score, that’s what the number is, that’s whether or not you win the
pool. Well, in this case, oh, you’re going to win
all right, but you’re going to win some bodyweight exercises that you’re going to have to do,
50 of each one. For zero, we have Archers. You can see me
demonstrating here the Archer. You’re going to do 50, ok. That 25 to the right, and 25
to the left. The numeral 1 here, Hannibal Push Ups. Tough
exercise, but this is not an easy workout. We’ve got 50 Hannibal Push Ups. Number 2. Scissor Jack Burpees. A right leg,
a left leg, switch down to a Burpee. come back up explosive, hard exercise. Number 3. Stair Jumps. If you’re working out
at home, and you don’t have a bench to jump on, pick 2 steps and jump up on those. If you’re really just starting out, try to
pick on just the bottom step and jump up on that. Next one, Number 4, one of the best bodyweight
exercises, Pull Ups. Now, if you don’t have somewhere that you can do Pull Ups in a doorway, you should invest in a bar, but if you don’t,
you could always Pull Up underneath a countertop or an overhang in your house if you have one. Again, buy a Pull Up Bar, they’re like 10
bucks. The Next thing, Number 5. Single Leg Landmines. Each leg, 50. Ok, So here, demonstrating what it looks like,
an explosive lower body movement, 50 coming up on the right, 50 coming up on the left. Next, Number 6. An ab exercise, Hanging Leg
Raises. Again, a tough exercise. If you’re just starting out, you might want to lighten
up that weight that you have to lift. Pull the knees in and do hanging Knee Raises
instead, but 50 nonetheless. Number 7. Side Kickthroughs. Here, you’ve
got 50 on each leg as I demonstrate again this quick-foot, quick-transitional exercise
on the ground athletic. Aim for 50 to each side. Next up, Number 8. Dragon Thrusts. Another
tough ab exercise focusing on that lower ab strength. You’re going to kick up and out. Try to make
sure that you don’t sag in your low back. Come back in. 50 reps. And finally, 9, Bodyweight Tricep X-Tensions.
You’re going to try to get 50 of these again as many times until failure. So, here’s the rules. We know that each one
of these digits is the same. So, if at the end of the first quarter, the score is 3-0
New England, well, 3 of you are going to be doing 50 Stair
Jumps and nothing will be the Archers here. 50. If at the end of the first half, it’s
19-10, well, again, you’ve 9, you’re doing 50 more
Bodyweight Tricep X-Tensions and 0, another 50 Archer Push Ups. What we’ve got here guys, is your entire workout
consisting of 400 reps, ok. You determine what it is, quarter by quarter, what the score
is at the end of every quarter, Again, I will post every quarter’s score here.
First quarter, halftime, third quarter and final score of the game. That will determine what 400 reps of these
exercise you’re doing and we’ll see just how super you are at bodyweight training. Now guys, if you’re looking for a complete
zero-equipment, not even requiring a Pull Up bar, workout program that will help you to build muscle because
a lot of bodyweight programs do not help you build muscle.They’re simply glorified cardio
programs. We know what they are. Athlean Xero is a bodyweight program meant
to help you build muscle period. You can get it over at ATHLEANX.COM. We say
No bars. No bands. No bench. No bull. We mean it. Again, here, I’m extending it a little
bit. We’ve got a bar that we’re using, but other
than that, absolutely nothing required for ATHLEAN XERO to build muscle with your own
bodyweight. You guys are the machine. If you guys like this video, make sure you
leave your thumb’s up and of course if you’re watching the video before hand, make a prediction. Who do you got? Seattle or New England?? I’m
a New England guy, but I’ve got to say, I don’t like to flake gate. I’m pulling for Seattle tomorrow. Alright
guys, I’ll see you soon.

98 thoughts on “Bodyweight Workout Routine (BUILD MUSCLE AT HOME!)

  1. Jeff, I'm a body weight only type of guy. I train weight but my thing is calisthenics.
    What's your recommendations for muscle up precursors?
    Thanks!

  2. Hi Jeff: yeah….I agree with everyone, you never cease to amaze me with your never-ending moves.  I went ahead and did them all.  Love the challenge, thank you.

  3. 250 pull-ups now.  What a STUPID call on second and one.  Could have been doing 50 Hannibal pushups.  Thanks a lot Seattle OC!   So much for my "climber's elbow"  🙁

  4. So the game is over and here's how this bodyweight home workout stacks up:

    100 Archers
    250 Pullups
    50 Dragon Thrusts

    250 Pullups?!?!  Pack a lunch (and dinner for that matter!) You've got your workout cut out for you.
    You may break up the reps however you wish.  Can't do that many pullups?  Break out an Athlean
    X-treme band and make them assisted pullups.  Good luck! 

  5. Hey jeff thanks for the videos man!
    I hate going to the gym, you're so much help with your routines. Keep up with the good work bro, we need you.

  6. i wanna get athlean xzero equipment do u ship worldwide?
    my second question this program contain over 150 bodyweight exercise so if i buy it is there program for it i mean like biginner advanced levels reps sets duration of program 
    thanks jeff keep up great work 

  7. Great idea!! I will use it when i watch a basketball game at home. The score on quarters will make my workout!

    Thank you, Jeff

  8. Man Jeffs always putting out quality content! Also if anyone's looking for some more fitness channels you should come check me out and let me know what you think about the channel

  9. I can't stand football, but I love to work out.
    I love all the creative bodyweight workouts. Just show how you don't need equipment!

  10. jeff… i love your channel….. i am following your channel from last one year…. i saw a lot of development in my physique…. buddy i am missing your bicep workouts…. design a good bicep workout routine which would include both contraction and heavy lifting…… regards

  11. Given the results of the super bowl should we "pass" on the Wolverine  Beast Mode workout? 😉  We will be waiting on the release tomorrow!

  12. I did this today and while the pull ups were time consuming they wetter still doable. Thanks Jeff for giving me the boost I needed to break out of my rut and get back in the game!

  13. I have an important question 
    why guyz who trains in gym like lazar angelov and jeff seid have bigger muscles than guyz who uses calisthenics ?
    pls answer this 

  14. Is this a good routine for someone who is skinny and is trying to get bigger/ripped? I want tone bigger which I'm now starting a diet and I needed some workouts. So would this be good for skinny guys trying to get big?

  15. Im doing Athlean Xero and I just finished week 1 with the grinder. I take the supplements too but I don't feel recovered. Should I go on to the Strength workout anyway?

  16. Two questions: For maximum muscle gain:

    1) What should be the frequency of this workout?
    2) What should one eat after the workout?

  17. bring in some exercises for those of us who have passed 50+….all the way to 80+ who want to do things like this (age appropriate). Think Jack La Lane (grinding it out at 95). I did myself a great service with the 'lower back pain' exercise with resistance bands at the hips. Gave it to my spine surgeon.

  18. I may have made the mistake of doing all these exercises in one session, but you know what? it was worth it 😛 4 days later I was still feeling it, and the fact that I started a 200+ push-ups a day for 30 day's. That sore feeling after a workout honestly makes it all worth it in the end. Awesome video too by the way! excellent work.

  19. I love this channel, this is an intelligent way to work your body! I'm a woman and I had a look at the channel you have for women but I have found it severely lacking in substance in comparison to you main channel. There are intelligent women that are fit just as there are intelligent men that are fit:-) I'm not trying to grow muscle but I do want good quality advice about what works for a human body, how to get good posture, good form, how to have fun with explosive body weight, how not to injure myself, etc.

  20. Are you trying to kill me, oh my gosh! Can you imagine an average kid like me doing that?
    Okay….. no… not happening. I give up and I don't need to try that to know that I can't do it, I can just watch the videos and congrats you. "Congrats!"

  21. Can stopping bodyweight exercise make a person fat or not, because i see people who stops gym there are now fat

  22. The only hardcore true workouts are from Jeff's body weight only workouts, you will never ever get bored from this typical body weight only workouts that have been on YouTube since it's beginning !!!

  23. Your workouts challenge in physical limitations nether nor experience nor understand in exercise lifestyle for me you might been best at home and outside gym online fitness trainer

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