The perfect full-body workout to do at home was created by Jeff Cavaliere.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
Although this workout was presented as an answer for those looking to stay in shape indoors during the pandemic, it is still highly valuable nowadays as some people prefer not to go to the gym to workout, or simply can’t.
He emphasizes the importance of maintaining gains despite being unable to access gyms. For that, Jeff presents a comprehensive bodyweight workout program suitable for various fitness levels, including beginners and advanced individuals.
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Perfect Full-Body Workout to Do at Home
The workout consists of two parts, labelled as Workout A and Workout B.
If you’re giving this workout a shot for the first time, it is recommended to go with the Workout A variation. However, if you’re aiming for a more thorough total body split workout routine, you can either integrate Workouts A and B into a twice-weekly schedule, or for an even better approach, alternate between Workouts A and B on Mondays, Wednesdays, and Fridays each week.
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Workout A is introduced as a total body workout focusing on six major areas. It starts with a lower body exercise, the Alternating Single Leg Box Squat, with varying difficulty levels based on one’s ability. The routine progresses with Upper Body Push exercises, including Handstand Push-Ups and Power Push Aways, followed by Lower Body Posterior Chain exercises like the Alternating Heel Touch Squat.
The workout transitions back to Upper Body Pull exercises, featuring Pull-Ups and Seated Pull-Ups. Jeff includes explanations for different ability levels and modifications. He then presents a Core Circuit involving exercises such as the Reverse Corkscrew and Black Widow Knee Slide, which target both lower and upper abdominal muscles.
The session concludes with Corrective Exercises, including the Angel and Devil stretch, which engages the posterior chain. Jeff emphasizes continuous movement without rest between exercises, promoting progressive overload through cumulative fatigue.
Workout B is the second part of the program and follows a similar structure. It starts with exercises like the Slick Floor Bridge Curl and Long Leg March to target the posterior chain. Upper Body Push exercises include Variable Wall Push-Ups, while Upper Body Pull exercises comprise Chin-Ups and Inverted Rows. The workout also features exercises like the Alternating Crossover Step-Up and Split Squat Jump for the lower body.
The Core Circuit in Workout B involves exercises like the Ab Halo and V Up Tuck, engaging both upper and lower abs. The routine wraps up with Corrective Exercises, such as the Reverse Hyperextension, which focuses on the glutes and lower back.
Jeff emphasizes that the workouts should be done in an alternating fashion, three times a week, and provides guidance on making the exercises more challenging or easier based on individual fitness levels.
In a nutshell, here are the workouts.
Workout A:
Complete a total of 2-3 sets of the workout prescribed above.
Total workout time: 35-50 minutes
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Workout B:
Complete a total of 2-3 sets of the workout prescribed above.
Total workout time: 35-50 minutes
Watch the entire video below to understand how to perform each of the movements from Cavaliere’s perfect full-body workout to do at home.
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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:
- Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
- Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
- Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
- Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
- Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
- Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
- Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
- Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
- Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
- Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.
Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.
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Image Sources
- At home workout: Kampus Production on Pexels