– English Lyrics

Lyrics & Translation

[English]

what's up guys chef kevin here

athletenext.com we continue our perfect

workout series here today this time the

perfect home workout and this one i have

to say is definitely by popular demand

actually it's out of necessity you see a

lot of us have been affected by the

recent coronavirus pandemic and we're

restricted to home workouts we're not

even allowed out of our own houses we're

certainly not allowed in the gym what

can we do well we don't have to let the

gains go by the wayside as a matter of

fact guys i wanted to make sure i put

something together for you that you can

use to continue to keep the gains coming

and i put together this homework out

that's actually going to require zero

equipment you're gonna be able to do

this no matter what level of ability

you're at i'm actually including both a

beginner version and a more advanced

version and i'm going to give you not

just a single workout i'm giving you a

complete total body workout scheme that

will tell you exactly what to do for as

long as it is that you're actually not

going to be able to get to the gym right

so with that being said i have some

rules that i got to lay down here to

explain how you're going to do this

all right so as i mentioned this home

workout is actually going to be

comprised of two parts two separate

workouts workout a and workout b you're

gonna perform both of them and you're

going to perform them in a staggered

fashion so you're going to train three

times a week total body monday wednesday

and friday in week one you're going to

perform workout a on monday and friday

with workout be slotted in for wednesday

in week two you're gonna have workout be

leading off on monday and being repeated

on friday with workout a being slotted

in on wednesday so you're basically

alternating your workouts and carrying

this over for as long as you do the

entire program

from here you wanna make sure that since

we're going total body that we're not

focused on necessarily a single muscle

group but that we're covering all the

major functions and in this case here we

have six major things that we're trying

to hit in every single workout they're

the following number one we're going to

have an anterior chain lower body

grouping that's actually going to be

squat biased the first time through but

then we're going to actually bounce to

the upper body for an upper push

combination

we then go back to the lower body and

there's a reason for this i'll explain

in a second we're now going to focus on

the posterior chain and we're going to

hit the hinge patterning from here we go

back up to the upper body to do a pull

circuit and then we finish off with an

ab circuit and one single corrective

exercise because we never leave the

correctives out of athlean x that's

going to be the same whether in workout

a or workout b but the exercises are

going to completely change

and again i mentioned there's going to

be different exercises for those of you

who are doing this at different levels

i'm going to include all of those the

last point i'm going to make is that

there's zero rest occurring at any point

in this workout and that's the reason

why we're staggering up or lower and not

just that we're actually not going to

require you to rest between the

exercises of the individual combinations

you're going to perform every single one

of these exercises individually for a

minute if you can't do it for the entire

minute that's okay you can simply stop

rest pause get back in on the action

again and try to complete out the rest

of the minute ideally as you get

stronger at this and better you're gonna

be able to complete the entire minute

for every single exercise the exercises

are staggered and structured in such a

way that it should allow you to continue

to perform even though you're fatigued

from the exercises before that that is

one of the best ways that you can train

body weight when you realize that

because of the way you can mechanically

set up your exercises you can continue

to perform it gives you the chance to

actually train to a point of progressive

overload where others would stop at a

single point on a single exercise this

is where i think the power of this

workout comes in so that being said guys

there's a lot to cover here i want to

make sure i go over every single one of

these workouts for you in every exercise

so let's kick it off here workout a

all right so workout a here is comprised

of those six major groupings like i

mentioned and don't worry about having

to memorize them or the individual

exercises i'm going to do as i always do

for you i'm going to put them all

together and lay them out in a workout

format for you at the end of this video

but let's take a look right here at the

first combination it was that anterior

chain squat focused lower body circuit

starting off with this exercise it's the

alternating single leg box squat now

look if you're at a more advanced level

you're gonna perform this from a lower

box if you have to do this at a more

intermediate or beginner level you can

simply raise the box now again this box

can be anything it could be a bed it

could be a couch any surface that you

can get yourself down to we move on here

to something called the one and a half

bottomed out squats and we talked about

in other videos the benefit of working

in that bottom range of the squat in

that parallel to below parallel range to

strengthen that portion which is

oftentimes the weakest area of the squat

we can do that here again regardless of

what level we're at we take this for the

entire minute again if you have to rest

pause you can do that from here we then

go in and we finish out this circuit

which your legs will probably be pretty

fried at this point with a simple jump

squat and again this could be pretty

taxing at this point with other

bodyweight workouts if you had just

stopped at the first exercise or even if

you attempted to take that by itself to

failure you could be doing it for a

really long period of time but when you

stack them together like this the

cumulative fatigue becomes something

that is able to be progressive and

overloaded and that's where the real

benefit comes from so after these

exercises again there's no rest in

between them we go right into the next

grouping and in this case it's our upper

push and right off the bat here we start

with a handstand push-up a shoulder

dominated very difficult exercise that

being said if you can't do this you then

simply just do something like this the

power push away it's still working the

shoulders it doesn't require as much of

your own body weight that you have to

lift off the ground but it's still going

to get the job done

you move on from here to the next

exercise which is a rotational push-up a

little bit more of a chest bias and with

the rotation i've mentioned this before

you get that little added relative

abduction at the chest to really try to

hit the chest as best as we possibly can

again realizing that we have limited

numbers of exercises that we're using

since we have to cover the entire body

and again if you can't do this you can

simply drop down to your knees and

perform the same movement and get the

same benefits at a slightly easier level

and then you wrap it up here with a

tricep exercise this one called the

cobra push-up and what we're going to do

between workouts a and b is just hit the

different positions of the long head of

the triceps this one would actually

train the lung head of the triceps in

its more contracted position because you

have that elbow straightened out with

your arm closer to your body into or

close to extension behind your body we

go back now to the lower body in this

case now we have something here called

the alternating heel touch squat this

one here is a posterior chain focused

exercise just by leaning forward you

shift a lot of the focus on to the

glutes to perform the exercise and

you're simply trying to go down touch

both hands to the outside of your heels

and come back up at a more beginner

level if you need a little bit of extra

assistance or even just a little bit of

a balance assistance you could do the

kickstand variation we just have one

foot out there bearing maybe about 10 to

15 of your body weight from here we move

on to the alternating sprinter lunge

again by simply leaning forward we turn

a regular lunge that's quad dominant

into something that's more posterior

chain glute dominant you alternate back

and forth both levels of course will be

able to do this and then we wrap it up

here with one final exercise the plyo

sprinter lunge so we take the same

position here and now we really want to

burn it out and we see if we can be more

explosive stay low to the ground here

where your glutes are maximally engaged

again at the beginner level if you have

to you can simply make that switch at a

much higher elevation so come up out of

the lunge a little bit and then make the

switch we go back to the upper body

again this time upper pull and in this

case we start off with the pull-up the

classic pull exercise and again all

you're required to have here is a single

pull-up bar in your house to be able to

get this done

if pull-ups are too challenging for you

though you could do this exercise

instead this is called a seated pull-up

and all you got to do is just position

your legs as you see me here and lean

back and i've just got literally a

single dowel or broomstick across the

top of either two couches or two chairs

again there's a home workout and there

are no excuses from here we move on to

the next exercise the human pullover

again this is a tough exercise this is

for the more advanced people doing this

it looks a little bit like the bruce lee

dragon flag as you see here but the idea

is look at the lats doing the work here

i'm actually trying to pull my body up

not by moving my knees towards my chest

but by pulling my arms into an immovable

object so whatever you're holding on to

the bottom of a couch the bottom of a

bed whatever it is you're trying to pull

down as hard as you can and that will

actually get your body to rise so don't

think of it as trying to pull your abs

up but more pulling your arms down like

a pullover if you can't do this the body

weight equivalent of this is this

sliding pull down you can see i'm on a

sliding surface a hardwood floor a tile

floor i'm just trying to pull my body

back up to the top allow it to drift out

get that stretch and relax and pull back

in and then we finish with the exercise

here the inverted chin curl again back

to that same setup that i mentioned

before and the idea here is not just to

pull with your back but actually trying

to pull as if you're curling your body

up to the bar to really engage the

biceps we finished out with our last two

combinations here the first of which is

a core circuit and the exercises that we

choose here start at a lower ab exercise

this one the reverse corkscrew and you

can see here that we're not just getting

that engagement of the lower abs but

we're also getting a little bit of

bottom-up rotation to get the obliques

as well we move up to the next exercise

and that is the black widow knee slide

so here we call this a mid-range

exercise i drive my knee in towards my

elbow i slide it up to get a little bit

more flexion through the spine the focal

point of the flexion is happening kind

of mid-back to engage both upper and

lower abs and then finally we wrap it up

with our levitation crunch here the goal

is just to elevate your scapula and your

shoulder blades off the ground not to

curl them up towards your knees but

literally to just lift them up off the

ground as if you're trying to levitate

them and then the corrective as i

mentioned always finding a place into

the athletics training programs and in

these workouts here the angel and devil

and that is something that seems so

sweet and easy but it's so damn hard and

it gets the entire posterior chain i

have to have my quads elevated off the

ground so i engage the glutes i engage

the low back and then this rotation of

the arms is actually taking our

shoulders through full rotation working

not only the rotator cuff but also

engaging the upper scap muscles and

mid-back muscles as well areas that tend

to get neglected so now this entire

workout that you've worked your way

through that's one time ideally i want

to see you go through it two or three

times if you go through it two times the

workout will take you about 35 minutes

or so if you go through it three times

you'll max out at about just over 50

minutes so no matter what you choose to

do you still got a workout here that's

going to take you less than an hour

all right so with workout a out of the

way now you're going to get that second

workout in that workout be to be done in

an alternating fashion with the first

workout and we start off with an

exercise here called the slick floor

bridge curl again you can do this on any

floor in your house like a hardwood

floor or a tile floor that you could

just allow your socks to slide back and

forth the key here is that it's

reinforcing one of the main necessities

of lower body training and that is to

learn how to engage both your hamstrings

and your glutes and get them to work

together and by demanding that i have to

maintain this high bridge the whole time

that i slide my legs out and back into

this hamstring curl is getting those

glutes to make sure they're the primary

driver of the movement the next exercise

is something called a long leg march and

here we're just trying to again work

that entire posterior chain and you'll

see that this lights it up a lot more

than you might have thought it would

because it looks so damn easy and then

we finish off with a simple exercise

that at this point in the game is not

going to be so simple again that

cumulative fatigue is what we're going

for here again that lack of rest is

going to demand that that fatigue sets

in and this is just something called a

high hip buck you just put your feet up

on any surface again it could be your

couch and you're simply driving up

allowing the glutes to really drive the

movement here we then shift to the upper

body again in this case the upper body

push and now the last time we kind of

went a little bit heavy on the front

side with the shoulders this time we're

going to go a little bit heavier on the

front side with the chest and we do this

with our variable wall push-up and here

because we're in this decline position

we're actually working the upper portion

of our chest a little counter-intuitive

but that's how it works and as we

fatigue here you simply walk yourself

down the wall to allow yourself to

continue knowing that the flat variation

is going to be a little bit easier than

that decline variation so as we fatigue

we can do a few more reps we continue to

try to do this for the entire minute if

possible if you can't do this because

the wall version is too hard you can

simply put your knees up onto any

surface again a couch or a bed and you

perform the decline variation and when

you can't do any more you go down to the

flat then we take it to the next

exercise here which is actually really

interesting and it's the bodyweight side

lateral raise and we lose sight of the

fact that we always think we have to

move the limb in space to work a muscle

and that's not true you see we can

actually move the body around a fixed

limb and in this case we're getting

relative abduction of the arm meaning we

are training the muscles of the shoulder

by moving the body away from the arm but

still winding up with the same end

product and that is abduction of the arm

and again we could do this from the

knees if we need to make it a little bit

easier for the beginners and then we

wrap this up again i mentioned with the

tricep exercise this time it's going to

be more for putting the tricep long head

on stretch into the body weight tricep

extension again you choose any surface

that's relatively about the height that

you see here you allow yourself to dip

down dive your head down underneath so

you can get more extension of those arms

back up overhead we go back to the lower

body again and this time we're actually

going to try to hit the quads but in

more of a lunge bias versus a squat bias

and the first exercise we start off here

with is the alternating crossover step

up so the step up is a great exercise

for engaging the quads try to keep your

torso upright as much as you possibly

can and the slight crossover of the leg

behind me just allows me to preload that

quad a little bit more in the bottom

position so i could drive up more

forcefully from here we move to the

second exercise again remember with no

rest and it is the alternating reverse

lunge it's a little bit easier on the

knees because we don't get that anterior

stress that we get when we actually

lunge forward so you're going to find

even if you have knee problems this is

going to work for you regardless of what

level you're performing it at and then

we wrap it up here with the split squat

jump a little bit more of an explosive

exercise here that tends to be difficult

especially at this point in the game see

if you can gut it out for the entire

minute if possible we go back one more

time to the upper body for the upper

body pull circuit and it starts this

time not with the pull-up but the chin

up again focus a little bit more heavily

on the biceps while still making sure we

get the main benefit of one of the best

exercises we can do for pull and that's

that chin and again if you can't do this

you could do the seated version of it as

i showed before just by sitting down and

doing the same setup we used before next

we go to our second exercise here and it

is the inverted row this is actually an

exercise that works its way into a lot

of the athlete x programs we're now

getting more of a horizontal pull as

opposed to a vertical again at this

point in the game it could be a lot more

challenging than it would have been if

you did it on its own and then we wrap

up with our final exercise here it's a

bodyweight exercise i just featured it

in a recent video it's called the back

widow you can see every single muscle in

the upper back and rear delts get

engaged here by this simple looking

exercise but certainly not at this stage

of the game i want you to wrap up with

this one and then we go to our last two

circuits once again a core circuit and

we start with that lower focus exercise

and it's the ab halo so what you do is

you try to lift and create a half a

circle at the same time so lift that

pelvis up off the ground engage the

lower abs and try to create a half

circle for a little bit of rotation and

repeat for the entire minute you move to

the next exercise here which is a v up

tuck again trying to engage both upper

and lower by moving both the upper and

lower torso together finally we wrap up

with one exercise here it's called the

sit-up elbow thrust you're getting a

little bit of extra oblique work but

obviously it's primarily a top-down

driven exercise and then we go and we

have our final corrective and it's one

of my favorites it's the reverse

hyperextension here the idea is to lay

again over any stable surface and really

drive the lifting of the legs by first

contracting the glutes and then allowing

the low back to take over from there

so that guys there's youtube workouts

workout a and b i'm going to post them

right here for you so you can take those

screenshots and make sure that you know

exactly what you're doing guys you don't

have to leave the gains behind just

because you have to leave the gym behind

temporarily i know the situation that a

lot of us find ourselves in right now i

want to make sure i did my part to help

you guys out and get you something that

you could use i promise you this can

deliver if you put the effort in in the

meantime if you're looking for a

complete program we have one is

bodyweight only it's called athlean zero

it's over at athletenext.com if you

found the video helpful and you like the

perfect workouts leave your comments

below let me know if you want me to

cover i'll do my best to do that for you

and if you haven't already done so guys

make sure you click subscribe and turn

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video when we put one out see you soon

you

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrkaʊt/ B1	noun - a session of physical exercise verb - to exercise or train physically
exercise /ˈɛksərsaɪz/ A2	noun - an activity requiring physical effort, carried out to sustain or improve health and fitness verb - to perform physical activity to improve health or fitness
body /ˈbɒdi/ A1	noun - the physical structure of a person or an animal
muscle /ˈmʌsl/ B1	noun - tissue in the body that can contract to produce movement
gain /ɡeɪn/ B2	noun - an increase or improvement in something verb - to obtain or increase
equipment /ɪˈkwɪpmənt/ B1	noun - the necessary items for a particular purpose
beginner /bɪˈɡɪnər/ A2	noun - a person who is starting to learn something
advanced /ədˈvɑːnst/ B2	adjective - at a higher level; more complex or developed
circuit /ˈsɜːrkɪt/ B2	noun - a set of exercises performed one after the other in a sequence
fatigue /fəˈtiːɡ/ C1	noun - extreme tiredness resulting from mental or physical exertion
engage /ɪnˈɡeɪdʒ/ B2	verb - to involve or participate actively
stretch /strɛtʃ/ B1	verb - to extend or lengthen something noun - an act of extending or lengthening a body part
lean /liːn/ B1	verb - to incline or bend from a vertical position adjective - having little fat; thin and healthy
push /pʊʃ/ A2	verb - to exert force to move something away
pull /pʊl/ A1	verb - to exert force to move something towards oneself noun - an act of pulling
strengthen /ˈstrɛŋθən/ B2	verb - to make stronger or more powerful
difficulty /ˈdɪfɪkəlti/ B2	noun - a problem or challenge that makes something hard to do
progressive /prəˈɡrɛsɪv/ C1	adjective - happening or developing gradually or in stages