PSYCHO Home Workout (It's Full Body!)
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- Опубліковано 21 вер 2024
- This home workout is VERY hard, builds much more than general fitness.
Instagram: / outalpha
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Love Alex's content. Strange but it seems like he's more of a friend than some UA-cam apparition. Def more relatable than flashy online fitness channels.
yeah, i get that same feeling from him too
Yh bro would love to meet up with him for a gym session in the future but he lives in Canada
What’s a apparition
@@adamek9750 a ghost or a non entity
TravelLightLiftHeavy because he ain’t trying to sell us shit
Fun fact: Most people can't do this workout
Yes , it's a psycho workout hhhh
But it's perfect for advanced athletes
Yeah coz most people don't have a bar at their home
In this video you can clearly see that Alex has an extensive background in home/ outdoor bodyweight workout. Doesn't get realer than this
Thank you brother! That's what I started off with and continued to implement calisthenics in my regular workouts for years. Some things I haven't mastered (like some skills/balance stuff) but I'd say most areas are covered. I'm glad everyone can benefit from this!
Now that everyone is stuck at home.. you have no excuses for skipping Neck Day
OMG!! I can’t wait to try this
completely agree my man
S J facts
@S J for real
@S J is posible workout neck every day?
"You can see I am really struggling with this exercise"
*claps between reps deficit push ups at cartoonish speeds*
Sure you are, Saitama.
yes he is very explosive, you can see the transfer from bench press!!
Deficit Pushups-4x25 or 3-5x20
Wall HSPU or Deficit Wall Handstand Pushups- 3-5x5-10+
Assisted One arm Chins-4x6-10
Pullups-5x10
Pistol Squats-5x10
Box Jumps-3-5x5-10
Dragon Flags/Tricep Extensions-3-5x8-10
I thought that the assisted chin ups he got 5 sets not 4 🤔🤔
Thanks for the recap bro!
For the one arm chinups is it 4 per arm or 4 total
@@CharidemosPapageorgiou it's 4 sets per arm. Each set ranging from 6 to 10 reps or even more if you can
Point is...how many times a week should it be done?
I the only one getting the feeling after this disaster is over people will appreciate calisthenics much more ?
That's exactly what will happen :)
@@AlexLeonidas tbh blending calisthenics and weights is the best combo :)
@@AlexLeonidas if i have no pull up bar what should i do?
I might agree with you on this. I'm switching to pure calisthenics routine starting today and I might want to keep this going. When it's over, I'll definitely add in some weights
@@chizzycity5585 luckily my dad has a gym setup in the shed so im gonna cancel my membership and do weighted push ups pull ups dips seated ohp belt squats and ring work etc and lean out hopefully earlier than i planned if school closes here.
if some of you guys watching this are complete novice and can't do some of the exercises stated here.
Instead of deficit pushups do normal ones.
Instead of handstand pushups do pike pushups.
Instead of assisted one arm pullups do normal ones, if you can't even do pullups do pullup negatives.
if you can't do pistol squats do bulgarian split squats or pistol squat negatives.
Goodluck.
Great advice brother
@@AlexLeonidas thank you trap lord destiny.🙏
Also, if you can do some of these, but not hit those reps... do less reps.
I don't hate myself as much as Alex does. This looks brutal.
@Ali _xo I can do most exercises and some can't (for example instead of handstand push ups ill do pike push up elevated) thats fine right
@@theanalyzer1068 yes sure bro you can do elevated pike pushups or get yourself paralletes and make the range of motion deeper, anything that will make the exercise harder is progressive overload.
9:30 funny thing is with how heavy kids backpacks are nowadays you could probably raise the next generation of Spartans having them do that exercise regularly during recess
only thing is no one reads books anymore so theres no weight in the bags anymore
@@sarmadghafoor1484 bruh, i have like 6 schoolbooks for 2 subjects... but yeah, nobody carries all their books with them hah
@@High_Gain_Pity_Party at least in the UK never had thick text book until uni
Back guy
You're everywhere and always there lmao
I love these low production quality fitness channels. Feels very real and the info is so much more useful than guys that spend half the video showing me their new clothes or car or spend the whole video talking to their friends.
You spelled "how to beat the living sh*t outta yourself while in quarantine" wrong. Much harder than I would have gone, thanks for the inspiration!
Love it!! Happy to inspire
@@AlexLeonidas Should be the title to this video
0:39 haha did you mean to spit fire like that sounded like dr seuss up in this muffk
Lol.
LMAO 🤣 nice one
Lol
The pump was real and I could feel....
LMAOOO I thought the same
Best at home workout I've seen
This is the real deal. From this video alone one could tell he knows what he's doing.
This here shows that there shouldn't be an excuse not to work out, the creativity with body weight exercises is just amazing. Thank you so much for this video Alex, I learned quite a bit from this and motivated me to do them as well!
There is nobody on UA-cam that gives advice as good as yours. Its relatable, its relevant, its do-able and its backed up by science/research and experience! Your channel is absolute gold. Keep it up Alex!
Deficit pause pushups is insanely underrated
For real over halfed my reps Compared to Normal push ups that stretch burn at the bottom like ur saying with the pause 🔥🔥🔥🔥💪
Remember to use the variations of these you can perform safely and still get work done.
Rest 3-5 Minutes each set
Deficit Push Ups 4 x 25 or 3 x 20
Deficit Handstand Push Ups 3-5 x 5-10
Assisted One Arm Pull Ups (Bands)
Bodyweight Pull Ups 5 x 10
Weighted Pistol Squats (either with school bag with weights inside) 5 x 10
Box Jump (20inches or more ideally one legs or both drpends how strong you feel) 3-5 x 5-10
School Bag Swings (Kettlebell Swings) Optional Superset
Dragon Flags
>banging out clapping deficit press ups
"Now, you might notice that i'm really struggling with these"
This is the lifter mindset where you're basically a physical demi-god amongst men yet still want more and think you're weak.
Its actually a great mindset that builds you into a better man and a better lifter, even if it is in a bit of a negative way, its still far better than the latter.
Always be hungry for improvement.
I train calisthenics and love the philosophy behind it, but what i love more is a youtube channel of an athlete that has a beast background on bodyweight training. LOVE THE CHANNEL MAN !! BEAST
I did hardcore bodybuilding for well over 2 years and the craziest pumps I’ve ever had were at home calisthenics workouts
Thanks for showing so much love to calisthenics, lot's of people don't understand how hard bodyweight exercises truly are (btw your endurance is astronomical)
Thank you too Jakov!
Literally giving the best advice straight to the point no bs! Deserve more views
Those deficit handstand pushups were fantastic.
Bring the gymnastic rings next time, that would be dope!
I've been waiting for these kinds of content for so long, I get some old Alex vibe in this workout. You're a beast!
Its funny that as a calisthenics guy I do this workout (with the same exercises) on regular basis,its really good that people getting into it and see how hard and beneficial it is! Great content Alex keep it up!
Awesome to hear that man!
It's fine to mix it up a little but we're going back to weights as soon as the freaking gym opens
Out of curiosity as someone who has to now do calisthenics over weight training due to gyms closing.
Have you built solid muscle mass using these calethetics over the past few years ??
I hoping I can atleast maintain my current physique during this quarantine. But if I can build more muscle I'd be even happier
UltimateHibz calisthenics is a great tool to build muscle and strength just like weights! Look at this video and take some inspiration from those exercises that Alex mentions,try to progress to those numbers and you will see great results! Dont give up
If you have gymnastics rings, ring pushups are fantasic in place of deficit pushups. Not only can you get a deficit on rings, but you have the stability element and can fully contract your pecs at the top of the movement.
Amazing video as always Alex. I've been living off of your content while in quarantine
[note for self]
Deficit Pushups-4x25 or 3-5x20
Wall HSPU or Deficit Wall Handstand Pushups- 3-5x5-10+
Assisted One arm Chins-4x6-10
Pullups-5x10
Pistol Squats-5x10
Box Jumps-3-5x5-10
Dragon Flags/Tricep Extensions-3-5x8-10
King Leonidas, I will give you blood and sweat, and all I want in return is gains.....
King Leonidas, I will give you blood and sweat, and all I want in return is gains.....
King Leonidas, I will give you blood and sweat, and all I want in return is gains.....
King Leonidas, I will give you blood and sweat, and all I want in return is gains.....
King Leonidas, I will give you blood and sweat, and all I want in return is gains.....
King Leonidas, I will give you blood and sweat, and all I want in return is gains.....
Thnks for this man. Keep the good work!
My pleasure Guilherme, let's crush these gains!
Why do I like this guy so much
Real recognize 👊
seing progress on all of lifts because of your programme, finally got my first chin up fully from the ground, and trap bar deadlifts increase by lots every workout.
Happy to hear that Sarmad!
Sarmad Ghafoor nice man, keep grinding and get towarda weighted. It is awesome and will change your body like crazy
The Senate UK been quarantined gonna do tree chin ups now
Fantastic video bro excited for the home workouts to come
First home workout I’ve seen from a UA-camr that actually looks challenging! You are a beast Alex!
My fault for not buying a pull up bar before my country's lockdown, currently doing pull up using my wardrobe.
Whatever it takes!
My bench is 385
Yet this simple movement destroyed my pecs, shoulders, and tris
Exhaustion came in so quickly that even I was surprised- Alex, 0:38
The pump was real and I could feel....
With a pull-up bar, 200lb of adjustable dumbbells, ankle weights, and a set of bands, which cost less than 300lb for everything, my home workouts have been focused on high volume pushups, floor presses, shoulder presses, pull-up variations, lateral raises, rear delt flys, band pull-aparts, curls, and extensions for the upper body and unilateral RDLs, reverse lunges, Bulgarian split squats, hamstring curls, and unilateral calf raises for the lower body.
I really like the direction your channel has been going in lately. Good work bro 💪🏼
Thank you bro!
I love how raw your videos are.
Love having real ones like you here
Strong af. Broke the internet.
Love it. Lets see some weighted pushups for 3x25 on the deficit. Another way to make it tougher. Good stuff!
Get some bands , get a pull up bar , use a jug of milk for lateral raises and tricep extensions . Do pistol squats for legs and Nordic curls, watch us actually become stronger through this . I know many of us would like to progress at pull ups this is a perfect time
Wow, you really know your shit bro. I like how you use information from books and other real lifters too unlike other fitness UA-camrs. From looking at your videos from 2016 to now you've really matured as a fitness UA-camr. Good stuff, man.
"Psychotic" because my basement ghost is going to think I'm crazy for imitating this workout
This is psychotic...
Good stuff
This is the first home workout without weights that give me hope to make some gains during this crisis. Thx Alex
Fkn quality is top af bro.
Preciate that Andreas!
Great content Alex. Agree with the box on pistol squats. A lot of people might not have the ankle dorsiflexion to do them on the ground (and keeping the free leg outstretched), which is where the box comes in by removing the mobility requirement while maintaining the same difficulty. Clean dragonflags as well- not many people are doing them with that range of motion. You can also modify the intensity of the assisted OAC w/ bands by moving your hand on the band further downward.
Good workout and you can easily remove the "conditioning" aspect by changing the rep sets to something like 3x8 or 5x5 and adding longer rest times. If you can fully complete this workout, no doubt you're strong as hell
Thank you Jonathan, and excellent feedback!
Explosive pushups are awesome! And that's a really cool one arm chin up variation with the band, I'm gonna a try it out sometime.
Thanks for the great content man, I'm sure everyone appreciates this home workout during this crazy time.
You’re damn right about how tough bodyweight training can be, definitly will give this a try 👌💪🏻
Breh this is knowledge, even aftert the quarantine period, imma still use all these workouts.
Wow alot of respect here for you Alex. . I love the one arm pull up with the band . . Great workout. . You are a true pro
Was able to load up two bags with 40-50lbs and did the swings. Finally found something that hit the mid/lower back like deadlifts :)
Fantastic!
Very creative exercises, as well the approaches to increase the difficulty/resistance of common calisthentic movements. Love it.
My moms gonna wonder where the chairs went
Lol
Whatever it takes! Right, mom?
AlphaDestiny is the real stuff man. I haven't tried out this body-weight workout but seems like this will be a good replacement for my gym workouts.
AlphaDestiny: "Finally those calisthenics tranings back in the days are worth it"
first leg exercise: pistol squat
I'm gonna head myself out.
one of the few quality home workouts on youtube
I don't have a pull up bar, however I hold isometric back extensions for 6 minutes straight, it is very effective.
I have only ever touched weights and to some extent callisthenics and endurance running. Watching your channel and all the other possibilities when it comes to exercise inspires me to try new things and push myself even more. Great video Alex, keep it up.
One of your best Videos EVER
Thank you man! Glad you enjoyed it
Alpha you could seriously do a Bodybuilding competition, brother.. 💯💪😎
Preciate that brother! That said I have no plans for competing in Bodybuilding (atm)
The pump from deficit push-ups, jump squats and chin ups is ridiculous. I'm incorporating more calisthenics in my training when the gyms open again!
2 days later and the quads, delts and chest are still sore
Those handstand push-ups looked toughhhh
They were so brutal man!
More of these please! Great video! Can you do exercises for each muscle too?
Sick one... Really well thought out and easy for lifters of all levels 💪💪
Bro u r a legend💪.Stay safe and God bless you.❤️ From Bangladesh
You mean a lot of guys can’t even do One pistol squat with their body weight.
Nice Workout! 💪🏼🔥
Respect on the respect you give to calisthenics man!
Incredible variations man, many thanks!
Hey Alex, loving the content! I study physiotherapy and wanted to help you out a little bit. I saw that, during Pull Ups, your left scapula tends to laterally rotate a little earlier then the right at the eccentric portion of the lift. This usually indicates a weakness in the serratus anterior. Just thought I'd let you know, so you might prevent an injury :D
Hey Paul, thanks for the feedback! I noticed there was something off with my left side but wasn't able to pinpoint what it was. Interesting to hear that it's related to the serratus anterior.
@@AlexLeonidas Hey yeah, all about spreading knowledge :) A lot of scapula problems have to do with your serratus actually. But hey, now you know how to prevent this from happening
Deficit handstand push ups are no joke. Just finished a bulk so I'm on heavy side and could only get 3-4 reps so glad I've found a movement to test my strength at home
Now THAT'S what you call commitment..!
im a total beginner but ill do simpler versions of these, and im excited to get started
Thanks Alex! Keep these workouts coming!!
Alex you are a psycho in all the best ways. Thanks for helping me not lose my mind during the shelter-in-place here in Brooklyn.
Thank you so much for this man, I LOVED it, challenging and feels amazing
I'm happy to hear that man!
Alex, love this! Great set of excercises. Thanks for the tip about the loaded school bag. I'll be using that one. Keep it up my friend!
Thanks brother! Perfect timing 👍
Handstand push-ups are brilliant! Been doing them for awhile with good results.
I really appreciate this video man. iv'e even saved this one to watch again later. Keep up the good work!
I live in a small apartment but I have a nice doorway pull up bar. It's elevated. I also have a 40lb weighted vest,a pair of 25 and 35lb dumbbells. Various jump ropes including weighted ropes and a knock off suspension trainer. Medicine ball and push up bars. I have all of this because there wasn't a gym close to me. They did build a very nice gym that's close but of course it's shut down. Now I'm glad I invested in the equipment. Thanks for the video and inspiration!
You post very good infornation, presented very well. Great channel!
Beast workout!! I would have to put the handstand pushups before the decline pushups or id be spent, just shows how much of a beast you are, handling all that volume and still having plenty of strength.
Very good program, I personally add more to the shoulders and 3 types of push-ups but I do the legs separately the next day
That was very educational, thanks man, definitely doing the school bag swings tomorrow
Really good minimal equipment workout and advice here.
Great video alex!❤
When I did deficit Wall HSPU like you did in the video my OHP sky rocketed
Amazing video. I incorporated a variation most of these in my refular training. I would just add Nordic curls too so u can strengthen your deadlift
Insane workout, definitely gonna try it out
On the box jumps try to control how hard you land, better for knees and makes movement harder
Needed this.
Those handstand push-ups look insanely hard!!!
Thank you for the HSPU🙏🏼 I will defenetly try this workout tomorrow
Almost as crazy as my full body weighted ring workouts! you’re awesome Alex!
Bet you're killing it with those rings! Keep it up
AlphaDestiny Thanks bro! Bet your gains would blow up if you also try doing 60x reps of each body part on rings with half your bodyweight attached!
Probably said this couple of times already. How are you doing it bruh? Just insane strength and endurance. Yoked!
Would you recommend banded good mornings (without a barbell just the bands) as a potential exercise for the glutes and hamstrings for at home training?
I 100% would!! That's probably one of the best band movements you can do at home.
Rdl
This is what I've been doing for the past few months. I saw improvements in my lower back, glutes and hams. It really works bro. I also do high rep reverse hypers with bodyweight only. Insane pump!