ZERO EQUIPMENT - Beginner Full Body Workout At Home! 馃彙
1,956 views 路 Published 30 March 2018 路 4:35 路 Indexed 23 September 2026
Channel: Jake Gay 路 2018 路 Sports
Want to build lean muscle and shed off some unwanted fat? OF COURSE YOU DO! But what if you don't have access to a gym? Or equipment? THAT'S NOT A PROBLEM EITHER! Not only is no gym membership a weak excuse to not workout; saying you don't have access to any equipment is pretty poor too, as in today's video, I demonstrate how you can strengthen your ENTIRE body (even your back!) with literally 0 equipment. Not only can you perform this just at home, it can literally be done anywhere...all you need is some space on the floor, and we can get right into it. 馃槉 馃憞 THE WORKOUT 馃憞 LEVEL 1: - Side To Side Squats - Reverse Push Ups (feet in) - Diamond Push Ups (on knees) - Single Leg Bridges - One Leg L-Sit (opposing leg on floor for support) - Side Plank Raises (legs tucked in) LEVEL 2: - Archer Squats - Reverse Push Ups (straight legs) - Diamond Push Ups - Table Top Bridges - Knee Tuck Hold - Side Plank Raises LEVEL 3: - Archer Squats (wider stance with hands behind head) - Reverse Push Ups (legs raised off floor) - Elevated Diamond Push Ups (pike position - bringing legs slightly forward to put more stress on upper chest and shoulders) - Table Top Bridges (close stance - feet together) - Single Leg L-Sit (both legs off floor) - Side Plank Raises (non-working arm up) Perform 1 exercise of each movement (6 exercises as a whole for the workout) based on your current strength levels (e.g. you may be able to do level 2 squats, but level 1 push ups). Do 2-3 sets of 6-12 reps for each exercise (for uni-lateral exercises - 6-12 reps on EACH side) whilst resting 2-3 minutes between each set. For isometrics (the l-sit progressions), perform a max hold for 30-45 seconds. As this is a full body routine, perform this workout 3x a week CONSISTENTLY on non-consecutive days (e.g. Monday, Wednesday, Friday) to maximise protein synthesis (the process of muscle building) and recovery. 馃憠 How To Start Calisthenics - FULL GUIDE: https://www.youtube.com/playlist?list=PLtvt7BacSZj1i3lcVO0kWKtZoZp7jKNKo Want to see more of me? Aw, you're a charmer. I am also active on other social media platforms - where I post content related to nutrition, training, and some top notch banter here and there as well: 馃憠 INSTAGRAM: https://www.instagram.com/jg_calisthenics/ 馃憠 SNAPCHAT: https://www.snapchat.com/add/jg_calisthenics ^ Also don't forget to subscribe whilst ya at it 馃槈 ^ MUSIC: 馃憠 Distrion & Electro-Light - Rubik [NCS Release]: https://www.youtube.com/watch?v=A2AydJcUKR8
