Athlean-X™ "Perfect Home Workout"

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Overview

  • Total body workout
  • Consisting of only bodyweight exercises
  • Some equipment needed, but no weights
  • Take less than an hour per session
  • To be done 3x times per week (at least one rest day between each session)
  • Recommended: Monday, Wednesday, Friday
  • [Source: Youtube]

Equipment requirements

Slides will use these emoji to indicate when needed:

  • 🧘 Enough floor space to do stretches
  • 🧎 With a soft mat to support elbows and knees
  • ⛷️ Small slippery surface to slide feet
  • 📦/🪑 Box/low chair (for box squats)
  • 🧱 A sturdy wall
  • ⛩️ Pull-up bar
  • 🚧 Low pull-up bar (hip-height if you're on the floor)
  • 📐 Place to do dips (e.g. corner of two counters, parallel bars)
  • ⚓/💈 Low counter-weight/couch/bar

Workout types

  • Two types of workout sessions, A & B, to be alternated
  • At 3 times per week, it's a 2-week cycle before it repeats: A,B,A & B,A,B
  • Between 30-60 minutes per session (depending on choice of round repetitions)

Workout structure

Workout:

  • Each workout consists of a round of 6 supersets that are roughly categorised as:
  • lower body, upper body, lower body, upper body, abs, correction
  • These rounds can be done 1-3x times

Supersets:

  • These sets are all same-muscle "supersets", meaning they consist of multiple sets of exercises that target the same muscles
  • The supersets consist of 3x exercises performed continuously for a minute each, one after another without rest
  • 1-minute rest between sets but no scheduled rest within a set
  • You can rest-pause if needed (if you can't continue, then rest a few seconds and try again)

Exercise sets:

  • Each superset consists of exercise sets that need to be performed as "drop sets", meaning that when you can no longer continue you should drop the difficulty and continue with an easier variation until you've done 1 minute
  • These are all bodyweight exercises, so variations in difficulty are achieved by altering the exercise in different ways (instead of using different weights)