I love how he tells what's up in the youtube videos so you don't have to buy his books or training videos. Earned a sub from me because you can tell he is actually trying to teach and cares about others exercising.
+Wade Oliver Yes, it's an excellent marketing strategy that capitalizes on the principle of reciprocity, i.e. when someone gives you something you feel compelled to give them something in return.
Put away the equipment (well, hang on to that pullup bar) as I walk you through my 8 best bodyweight exercises. Train every muscle and get that heart thumping with this carefully selected list. Showing you once again that bodyweight workouts don't have to be inferior workouts! #bodyweightworkout #bodyweight #fitness #fitnesstips #exercise #exercisetips
ATHLEAN-X™ loved this video Jeff! I'd never even knew these existed and I love them as I dont have much equipment in my house. thanks for posting this!
ATHLEAN-X™ Hey coach Jeff, thanks again for another amazing video. I did your Athlean AX1 program and now I'm in my second week of Athlean Xero and I'm loving it. Because of your programs I know most of these exercises and meeen they are hard to do. The last one is Xtreme so I will most def have to work my way up to it. You Are the Best caoch Jeff!!!
ATHLEAN-X™ It seems I've underestimated myself. I don't know when was the last time that I tried the last exercise. I couldn't do it back then, came close though, but tried it this morning and thanks to your Athlean programs Jeff I can do it now!!!! I'm not capable jet to do a lot of them but I can pump out at least 3 or 4 good ones
Thank you, Jeff ! I am a 21 y/o jobless student with no money for a gym and I moved into a very small apartment. The bodyweight exercises you are posting recently are really helping me out !
It hasn't been closed but you are supposed to disinfect all the machines and stuff you go to or just touch and there are signs all around the gym that tell you to do so but there are only like 30% of the people that do it so I'm not taking any changes. bodyweight exercises it is😕
You are awesome! I've been a trainer for 2 decades and running out of exercises for my Advanced In Home Client but thanks to you, I just learned 4 bodyweight exercises for her! Thanks man!
A very unique sort of "lat pull" exercise I made up on my own, using a pull up bar, works like this. Basically, you start with your hands on the pull up bar, over or under hand, feet stagered, maybe one directly below the pull up bar, and the other foot 1ft behind. You take the foot behind, swing it forward, and jump off that foot, and pull the centered foot+leg all the way up like you are trying to kick someone in the chin, so that your body is mostly parallel to the ground for a moment, and you try to pull your chest as close to the bar as you can when your body is at peak flatness to the ground.
Negative pull ups. Hold on to the bar & try to lower your body with control. If that is too difficult then just practice hanging until you can do 30+ seconds. Don't give up, women CAN do pull ups!
yo Jeff is strong as hell I really think this guy would destroy anybody in a workout contest because Jeff could get bigger if he wants to but he chooses to keep the figure he already has because he has an amazing figure
Awesome advice. Going to plug these into my morning routine that currently consists of complaining about not getting enough sleep and having to rush off to work. Trying to make changes. Thanks.
Some EMG experiments suggested that chin-ups hit the rectus abdominis harder than practically any other exercise. When I do those chin-up knee-ups first thing on core day, the next morning I can barely even sit upright in bed.
For more advanced bodyweight training, try: - planche or press to handstand (works shoulders and core), - L-sit/V-sit (works triceps and core), - handstand pushups or headstand to handstand with and without kip (works shoulders, back, triceps, and core).
you are the man Jeff!! Thank you so much for sharing all you're incredible knowledge!! Not many people understand your teachings are truly a gift. Thanks again. +athlean-x
Hey Jeff, Thanks for doing what you do. I'm a musician so I work odd hours and would prefer to just be able to work out at home. I can't wait to try out this bodyweight routine. Keep up the great work!
You made the moves seem effortless, I have tried some of them and it is hard. I wonder how long it took you before you had that much control of your body
Body weight training while wearing inline skates has helped me tremendously in hockey and just general, confidence building recreational skating... the results: you incorporate harder, more rewarding body weight workouts in your program and you’ll find them way less boring. First, if it’s not raining, you can pretty much go anywhere to train. Second, the ability to go task-to-task while sprint skating in bt tasks is “0” wasted effort. Third- try doing burpees w skates - it’s intense. I’ve never tried Dive bombers nor slippery floor bridge - but those look incredibly difficult yet neat variations.
Hi Jeff, As a devotee of weight training after watching this video I have decided to experiment with the exercises prescribed. Combined with your 3 X 5 X 7 X etc. progression protocol. I will be back in 6 weeks and describe in a sentence the results. Workout Smarter not Harder is the motto although empirical evidence has shown me, as an example, that high volume weight training and single rep deadlifts works for hypertrophy. First principles demonstrate that the body/mind pathways are still to be measured and mapped, conclusively.
Jeff, thanks! Burpees are my fave conditioning exercise, but I never thought of the twist part. I just added that to my workout (I've got to smooth out the rotation move) along with the 1 1/2 reps idea for shoulders.
i do your excercises all the time except pullups, im a over the road truck driver cant find any bars or places to put a bar, aside from that good program thanx. buy the way im 57 years old and can still do all excercises.
Slick Floor Bridge Curls look awesome and very functional. Can't wait to try these! I can feel the burn in my hamstrings already! Thanks for the tips, Jeff!
A great variation for the pistol squat is simply holding a weight out in front of you. The added weight in front makes the balance aspect of the move much easier to manage, which is almost always the limiter. Once you get the balance out of the way, you notice you can often pack on a few pounds. After a week practicing this, I was doing pistols with a 90 lb weight.
I have girly wrists, am I the only who get pain in the wrist when I do a lot of push ups? This exercice puts so much pressure on the wrist, I can do it 1 or 2 times per week, but no more, hell no.
ifeelitbro I had the same condition some months ago and found out that I was doing some of my exercises slightly wrong, in regards to gripping technique for dumbbels; I basically allowed my wrists to tilt when the weight became too much for my underdeveloped arms to handle and so I damaged the joints. I actually watched another of Jeff's videos explaining that you just have to keep your wrists stiff while doing these heavy exercises and the pain will go away eventually (took some weeks for my pain to fully diminish though I kept doing the same exercises). TLDR; Watch your form and make sure you isolate the targeted muscle group on every exercise = on push-ups you should aim at not using your forearm muscles to help do the exercise but instead, depending on what variation of push-ups you do, make sure you only push with chest/triceps/whatever :) [so tldr after all, sorry]
ifeelitbro Do you put pressure on the outer edge of your hand when you push up ? I sort of get pain in my wrists too when i do push ups but the pain doesnt linger afterwards. It hurts a bit when i do push ups but as soon as i roll my wrists a few times, the pain's gone. I know the pain comes because i put all my pressure on the outer edge of my hands. I tried doing pushups with equal pressure distribution on my hands but it didn't feel that good lol
Hm, I put pressure on the inside but having said that I also don't really apply too much pressure at all. I only use the hands to stabilize myself and focus entirely on performing the push up in a way that sort of gets the right kind of "squeeze" in the chest muscles :P It might take some time to develop a new technique so maybe it doesn't feel right in the beginning - my bicep curls caused my wrist pains and while correcting the grip I felt really weird and unnatural but now it just feels right because my body got used to it :)
For the slick floor bridge curl, if you want to do it outside on grass, sand, asphalt, or concrete, buy some cheapy frisbees--pet stores often have them for $1--and put your feet on them. (Anything similar can also work.) I've also used just one for a straight arm walking plank drag which is also a great body weight exercise. Peace✌️, Luis
Хабиб Юсупов 1-5 reps for strenght 6-12 reps for muscle and 13+ for endurance...chose ur reps and when you are doing it in my opinion its better to be in failure or close to failure at the end of the reps so try a diffrent version or put on weight to make it harder if you want
Wish I saw this months ago. I put up the barbell to change things up, and I have a new respect for body weight work. It really makes you consider how the muscles work and what it takes to overload them. I don’t have the brute strength of when I did weight lifting, but I feel a mind muscle connection that was lacking from doing strictly weight lifting. Give it a shot. Give the barbell a break. It’s pretty rewarding.
Has anyone actually tried AX ZERO and had any results??? I don't have the means to get to the gym everyday, but if this actually builds a little man I'd be happy to get it.
+brcage Hey man, I haven't tried the Xero program but I'm currently using a workout program called "The System" which is a 12-week bodyweight training program developed by the Bar Brothers. You will need a pullup bar and potentially some straight bars for dips. I've gotten great results with it so far, I'm on week 8 of 12. The workouts are challenging and people are getting great results. I figured I'd share it with you since you may be interested. It's at barbrothers.com/programs/ Take care brother :)
brcage Well, I honestly didn't know your level of fitness :) The workouts get pretty difficult by week 8. If the first 8 weeks are too easy, just up the reps and sets. It's the format that matters. A pushup workout can be 10 reps and 5 sets or it can be 35 reps and 10 sets, with short rests, with varying styles of pushups. I'd say just modify the reps / sets / rest times to your needs. When you do the day 1 "Test" workout, you'll be able to gauge your level of fitness. Here's my Day 1 test: Pushups in 1 min: 23 (15 + 8) Pullups in 30sec: 6 (4 + 2) Squats in 1 min: 39 Situps in 1 min: 26 Dips in 30sec: 13 (8 + 5) I was mostly sedentary when I started this program, so I've improved a ton already in the first 2 months.
Recently at the Gym: Guy1: Yo man, what youre going for today ?? Guy2: Well, im gonna Start with some Breakdance Burpees, and keep going with the Stuka Push-Ups. Guy1: Ouhkayy o.O
YoDatsNice wuuutt Oh no its not a question of considering myself "weaker then men", its simply because my focus is not so much on chest and arms but having strong legs and butt is more of what I want to better.
Mar Y Sol well i wouldn't put weaker than men in quotations cuz it will be true for the majority of the time, but the simple solution is to choose his workouts and focus more on the leg exercises.
nice. everything was unique, unusual and altered to be more intense. I wasn't expecting that, I was expecting the norm (push up, pull up, crunches, bodyweight squats, etc) but instead was treated to all new variations that I can't wait to try out. thanks and subbed.
He doesn't have enough body fat. In a life or death situation on, say, a deserted island he would need to get food fast or his body would have to cannibalize all those muscles he tries to show off so well with no shirt on and stuff, so it could get the energy to survive. Muscles aren't every thing, but if you have muscles to help you do stuff to get by on this planet, that's good. Joking criticism, people. There aren't very many deserted islands to get lost on these days. He'd probably build a castle and make his own country by the time some one found him.
withholdforprivacy I don't think so. If you don't go too low, i think you shoulders will be fine. At least I haven't felt anything bad in my shoulders during dips, altough I've been doing dips for years, and my shoulder have been shitty for a long time
+revdavid11 (8 best bodyweight exercises to hit every muscle) if he added dips it wouldn't be 8 anymore right? It's his version. If you think dips work better for you then use that or add it to your workout. I personally use dips too with two sturdy plastic chairs.
#3 is awesome. Give it an honest go. If you're like me and have weak glutes plus tight hip flexors, it will cramp you up... but we need that muscle memory. I feel quite convinced that #3 is extremely helpful for many westerners, most of all desk workers like myself. Thank you Athlean!
+archit sharma Almost. In the dive bomber, you go back up the way you came down. In the Hindu, you reset in a straight line fom the upward dog to the downward dog.
+Honey Badger Strength & Conditioning Still two very respectable exercises. I can do 21, doing them every day and adding one rep every week. Woot woot, gonna crush it! ☺
+Logan S I'm just getting back into training after 15 years of sporadically working out. (Wish I'd never stopped working out regularly!) Also, I'm 55 and overweight (see first sentence). I'll be using resistance/assistance bands to carry some of my bodyweight, so I can do the exercises properly and get the full benefit from them. Then over time as I lose weight and gain muscle, I'll wean myself off of them.
+theR0nin Great idea. Tell ya what, I just lost 12 lbs in two weeks using the Master Cleanse Lemonade Diet. I'm starting off with a colon, kidney then liver cleanse to "change the filters" in my body and purify my blood. Could be something to think about. Look into BCAAs and DAA for supplements as they are perfect for older kids like us, and eating a ton of spinach and mushrooms as they fight off estrogen, Good Luck.
Im in 50+ and can do some of these. Try it. You can master it. Most important thing is that I could run only 3 KM when I was in 23. But now use to run 10-12 KM. It is just practice & dedication toward the target.
If not all, vast majority of these videos have been very helpful to me, but for my personal benefit, I'd say this video has been the most helpful out of all. Thank you so much for making this! 💪☝👍👌✋
8 best in my opinion (with just a pull up bar): Handstand pushup, pull up, planche, front lever, planche pushup, front lever row, pistol squats (much harder because of almost twice the range of motion), running outside (interval - hill - sprints and long runs as well).
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
Time stamps for workouts
1. 0:45
2. 1:48
3. 2:39
4. 3:23
5. 4:22
6. 5:26
7. 6:25
8. 7:00
Ty cause this guy is way to wordy
ua-cam.com/video/9Q6_UNDHckE/v-deo.html
Thanks so much.
You're a legend for those timestamps. Thank you.
My mN
I love how he tells what's up in the youtube videos so you don't have to buy his books or training videos. Earned a sub from me because you can tell he is actually trying to teach and cares about others exercising.
Yes. The fact that he's not trying to sell me stuff makes me want to buy his stuff.
+Wade Oliver Yes, it's an excellent marketing strategy that capitalizes on the principle of reciprocity, i.e. when someone gives you something you feel compelled to give them something in return.
@@harizotoh7 Plus, he trains pro athletes, which means he doesn't need our money. It's just a bonus for him.
At least youtube helps making him more known I think.
harizotoh7 Actually he is a physical therapist
Put away the equipment (well, hang on to that pullup bar) as I walk you through my 8 best bodyweight exercises. Train every muscle and get that heart thumping with this carefully selected list. Showing you once again that bodyweight workouts don't have to be inferior workouts!
#bodyweightworkout #bodyweight #fitness #fitnesstips #exercise #exercisetips
ATHLEAN-X™ loved this video Jeff! I'd never even knew these existed and I love them as I dont have much equipment in my house. thanks for posting this!
This time you went super super amazing. Thank you.
ATHLEAN-X™ Hey coach Jeff, thanks again for another amazing video. I did your Athlean AX1 program and now I'm in my second week of Athlean Xero and I'm loving it. Because of your programs I know most of these exercises and meeen they are hard to do. The last one is Xtreme so I will most def have to work my way up to it. You Are the Best caoch Jeff!!!
ATHLEAN-X™ It seems I've underestimated myself. I don't know when was the last time that I tried the last exercise. I couldn't do it back then, came close though, but tried it this morning and thanks to your Athlean programs Jeff I can do it now!!!! I'm not capable jet to do a lot of them but I can pump out at least 3 or 4 good ones
Thanks Jeff!!
0:51, classic pull-up
1:31, core pull-up
1:55, chin-up knee-up
2:45, body floor bridge cruel
3:25, levitation squat
4:26, dive-bomber push-up
7:04, front lever
Ha ha! What a Freudian slip: body floor bridge CRUEL!! Yep, I guess that curl can be cruel all right!
@@louisryan3931 you forgote the mule kick and the kickthrough burpees
I did the the dive bombers push ups during wrestling years back. I've learned to love them and hate them
Jeff's ultimate prison workout
Same thought crossed my head
When I think of prison workouts I imagine men working out. Have you guys heard of any females that used to workout in prison ?
@@elhandi18.78 not really but I dont think its that uncommon
@Green Giant it is
Jeff I am dloadoing this vid on phone to be able to easily access it hope you wouldn't mind thnx 😁😁
All 8 Bodyweight Exercises In Video
1. Pull-up/Commando Pull-ups
2. Chin-ups & Knee-ups
3. Slick Floor Bridge Curls
4. Levitation Squats(Lead in to Pistol Squat)
5. Divebomber Push-ups
6. Mule Kicks
7. Kickthrough Burpees
8. Front Levers
Thank you, Jeff ! I am a 21 y/o jobless student with no money for a gym and I moved into a very small apartment. The bodyweight exercises you are posting recently are really helping me out !
N. S. seeing your profile pic after 4 years is motivating as fuck
@@werdidas4872 exactly wonder if that's him
NaVy SEALs ILLUMINATI he liked my comment so its probably him
@@werdidas4872 XD he got sick packs
Now youre 27
Here's an article summarizing this video, with links to exercises: www.liftingresearch.com/2019/09/18/the-8-best-bodyweight-exercises-ever/
classic pullup - 0:45
commando pullup - 1:23
chin-up knee-up - 1:49
slick floor bridge curl - 2:37
levitation squat - 3:22
dive bomber push up - 4:22
mule kicks - 5:26
kickthrough burpee - 6:23
front lever - 6:57
This is one of the best compilation of home exercises I have seen :)
Those biceps have a guy attached to them.
Armitage repent and believe the gospel
jake carroll amen
jake carroll amen
praise Allah
Chuck Finley u mean ALAHU AKHBAR?
I need this in these corona times since my gym closed down
AlexB04 YEAh playdough dude
Watch his latest
The perfect home workout video.
Ya ong
Exactly why I'm here, too
Ok
whos here because corona got your gym closed
mee :((
Me
Me!
It hasn't been closed but you are supposed to disinfect all the machines and stuff you go to or just touch and there are signs all around the gym that tell you to do so but there are only like 30% of the people that do it so I'm not taking any changes. bodyweight exercises it is😕
Closed at least a month
He sounds like a more articulate sylvester stallone
Edit: changed “literate” cause now I’m smarterer
bravo!
i was thinking the same thing
I always thought he sounds like Ross from Friends lol.
Brandon Bustard *articulate
Taokuoh
now that you mentioned, I can't unhear it
Jeff really is the most knowledgeable trainer on UA-cam. Keep grinding Jeff
You are awesome! I've been a trainer for 2 decades and running out of exercises for my Advanced In Home Client but thanks to you, I just learned 4 bodyweight exercises for her! Thanks man!
I call the dive bomber pushup the camikazy pushup because when I go down, I don't get up
Damn 😆
Is it that much of an explosive exercise?
@@rahulk1203 Its a surprise attack on your body!
Kamikaze but yes
😂 yep it's a difficult one
Watching up until 7:00, I was like, man I can do all of these. Then the front lever showed up and I was like wut.
lmao
Yo same here lol
Jeff is great at marketing. Repeating "If you want to be an athlete, you gotta train like an athlete" is a good mantra. Inspiring.
Nice breakdancing at 6:24
Orchal Drambor when I saw him doing that I died 😂😂😂he looked like he was bout to bust a dance move of the century
When your Kickouts are so lit you need to work out with them
When you wanna workout your body and at the same time prepare for the IBE xD
NewWorldKing a
Orchal Drambor "This is a bitch, but I love it!" lol
A very unique sort of "lat pull" exercise I made up on my own, using a pull up bar, works like this. Basically, you start with your hands on the pull up bar, over or under hand, feet stagered, maybe one directly below the pull up bar, and the other foot 1ft behind. You take the foot behind, swing it forward, and jump off that foot, and pull the centered foot+leg all the way up like you are trying to kick someone in the chin, so that your body is mostly parallel to the ground for a moment, and you try to pull your chest as close to the bar as you can when your body is at peak flatness to the ground.
I will totally try all of these exercises. Thanks Jeff :)
(i cannot do the last one though... which is a nice challenge)
theodoro89 so you never did a pull-up before watching this video. ever?
bud knowitall i think he meant the front lever..lol.
Hannsen Lim
well i got 2 thumbs up, how many you got? what's that 0, thought so, so i guess some people agree with me. { LOL}
lol.. im just saying.. =.='' how can someone not do pullups but can do the front lever.. that just dont make sense.. lol
bud knowitall I can do about 6-8 pull ups for each set, but i can't do the front lever just like Jeff.
Waiter:- which chicken part do u want
Jeff:- *rotator cuff*
Just what I needed, was dreading adding weight to my current body weight excercises... this is perfect!...Im really liking the dive bomber pushup...
EyeAmBatman
Its Hindu push-ups
I would like to see body weight exercises for the whole body, for a beginner or someone that is just starting and cannot get one pull-up yet.
inch worm
Negative pull ups. Hold on to the bar & try to lower your body with control. If that is too difficult then just practice hanging until you can do 30+ seconds. Don't give up, women CAN do pull ups!
Thank you, I will try to hang and do negative.
If you still can't do it get a resistance band and use that until you can do it withoye
Thank you, good idea:)
Thank you for the vid I can't afford a gym membership but I am only 15 but I'm doing body weight for the time being this really helped
theinfamoushunter You look like you're six.
Derek A that's because that's not me
theinfamoushunter XD
slick floor bridge curl - I just painted half of my room with my back sweat xD thx
spatnaspolecnost gross
spatnaspolecnost it's not gross... I did it too...flame on
Lol
spatnaspolecnost ewwwww 🤢😂
That dive bomber push up has alleviated some of the neck tension I had, and made my scapula feel amazing!
Anyone here in lockdown 2020? These exercises have been a life saver with gyms shut. My routine has changed completely.
Best glute exercise in your ARSEnal
huehuehue
Nicholas Taranto
Ha
Hardly ever like anything on social media. Had to give you a like for that comment. Hilarious.
Single *Clap*
You must be a Spurs fan.
Always satisfying to listen to a fitness coach that actually looks like a fitness coach.
Thanks for sharing this Jeff. I feel like these are going to become very popular over the next few weeks!
Please make more videos on bodyweight workouts at home without equipment. Please Bro
If you want pure calisthenics, also have a look at Red Delta Project, FitnessFaQs, Calisthenics Movement.
He has a program called Athlean x xero. It is completely bodyweight workout.
yess
I know I'm late but damn Jeff...
...amazing and really helpful video!!
yo Jeff is strong as hell I really think this guy would destroy anybody in a workout contest because Jeff could get bigger if he wants to but he chooses to keep the figure he already has because he has an amazing figure
To do these exercises with a full range of motion, you have to be in good shape ALREADY.
And you don't on bench, squats, and deadlifts?
+Javier Vargas try it first, you will get it someday
+xXnotyourheroXx true.
there are progressions for every single bodyweight evercises that exists
+Jimmy Evil Because you're skinny dumbass you don't weigh much its called bodyweight exercises for a reason.
Awesome advice. Going to plug these into my morning routine that currently consists of complaining about not getting enough sleep and having to rush off to work. Trying to make changes. Thanks.
Some EMG experiments suggested that chin-ups hit the rectus abdominis harder than practically any other exercise. When I do those chin-up knee-ups first thing on core day, the next morning I can barely even sit upright in bed.
One of the most solid fitness channels very happy to be a long time subscriber your hiit workouts helped me shred fat
The levitation squat was exactly what I was looking for to add to my workout arsenal. Cheers ATHLEAN-X™
Literally out of breath even after one set. Definitely one of the most intensed body weight workouts 💪🏼💪🏼💪🏼
For more advanced bodyweight training, try:
- planche or press to handstand (works shoulders and core),
- L-sit/V-sit (works triceps and core),
- handstand pushups or headstand to handstand with and without kip (works shoulders, back, triceps, and core).
That slick floor bridge curls, it's an amazing exercice for my hamstrings Jeff!! I'm gratitude
you are the man Jeff!! Thank you so much for sharing all you're incredible knowledge!! Not many people understand your teachings are truly a gift. Thanks again. +athlean-x
Thanks a lot Jeff. May God bless you, your channel and your subscribers. More power.
2:50 "Best glute-hamstring developers in your ars-enal" i see what you did there
He actually meant arse-anal😆😆
@@Loremipsum6665 AHAHAHHAAHHA 😁
Hey Jeff, Thanks for doing what you do. I'm a musician so I work odd hours and would prefer to just be able to work out at home. I can't wait to try out this bodyweight routine. Keep up the great work!
Who else put their device on your floor and doing push ups while watching this
This is so good! No longer having weights, I will incorporate this routine immediately! Thanks Jeff!!
Great instruction. Thanks for the walk-through and explanation.
tried and tested, i can say your advice is one of the best anyone can get
6:25 holy crap, B-boy Jeff! Hahaha
+Paul Foo those kick out were clean man.
This is probably one of your best videos Jeff. Keep 'em coming.
You made the moves seem effortless, I have tried some of them and it is hard. I wonder how long it took you before you had that much control of your body
i am a simple man i see Jeff´s video and i like it---great trainer who helped me a lot in my training
7:37
"You can break out the assistant band..."
HOW???
Body weight training while wearing inline skates has helped me tremendously in hockey and just general, confidence building recreational skating... the results: you incorporate harder, more rewarding body weight workouts in your program and you’ll find them way less boring. First, if it’s not raining, you can pretty much go anywhere to train. Second, the ability to go task-to-task while sprint skating in bt tasks is “0” wasted effort. Third- try doing burpees w skates - it’s intense. I’ve never tried Dive bombers nor slippery floor bridge - but those look incredibly difficult yet neat variations.
Daym B-boy moves Jeff
Hi Jeff,
As a devotee of weight training after watching this video I have decided to experiment with the exercises prescribed.
Combined with your 3 X 5 X 7 X etc. progression protocol.
I will be back in 6 weeks and describe in a sentence the results.
Workout Smarter not Harder is the motto although empirical evidence has shown me, as an example, that high volume weight training and single rep deadlifts works for hypertrophy.
First principles demonstrate that the body/mind pathways are still to be measured and mapped, conclusively.
When the guy started doing burpees I actually got scared..
Then I noticed that playspeed was 2x 😅😅😅😅🤣
*Phew*
Gaming Guru 😂
I watched it at 2× speed, it was cringey😂😂
Just had a full hip replacement, this is a gold mine of exercises.
does anyone know how many of these i should do a day and if i should do them all everyday. i need help lol
Jeff thank you so much.. I'm trying so many months to reduce my weight.. there's a lot of difference after doing your ideas..
Do bodyweight exercises bulk you up good? Or does it target mainly endurance and strength?
+Dominic Cheong Time under tension. The most important factor to build muscle.
So instead of doing many fast pushups, do them slowly.
ProfessorHacks Thanks for the tip
+pit hair also if you work up to more advanced movements such as the muscle up for pull ups and one arm push ups then you will most definitely grow!
+ProfessorHacks facts
this comment is hella old but, Oh shit waddup
I want to have body like that but no steroids pure hardwork. This inspires me to be healthy and disciplined.
Jeff, thanks! Burpees are my fave conditioning exercise, but I never thought of the twist part. I just added that to my workout (I've got to smooth out the rotation move) along with the 1 1/2 reps idea for shoulders.
i do your excercises all the time except pullups, im a over the road truck driver cant find any bars or places to put a bar, aside from that good program thanx. buy the way im 57 years old and can still do all excercises.
front levers? only way i can get to tham position is to lie down on a bed.. and accidentaly fall asleep? :D
Slick Floor Bridge Curls look awesome and very functional. Can't wait to try these! I can feel the burn in my hamstrings already! Thanks for the tips, Jeff!
make a video about fixing anterior pelvic tilt pls
Just try this workout n see improvement in apt
A great variation for the pistol squat is simply holding a weight out in front of you. The added weight in front makes the balance aspect of the move much easier to manage, which is almost always the limiter. Once you get the balance out of the way, you notice you can often pack on a few pounds. After a week practicing this, I was doing pistols with a 90 lb weight.
I have girly wrists, am I the only who get pain in the wrist when I do a lot of push ups?
This exercice puts so much pressure on the wrist, I can do it 1 or 2 times per week, but no more, hell no.
ifeelitbro I had the same condition some months ago and found out that I was doing some of my exercises slightly wrong, in regards to gripping technique for dumbbels; I basically allowed my wrists to tilt when the weight became too much for my underdeveloped arms to handle and so I damaged the joints. I actually watched another of Jeff's videos explaining that you just have to keep your wrists stiff while doing these heavy exercises and the pain will go away eventually (took some weeks for my pain to fully diminish though I kept doing the same exercises).
TLDR; Watch your form and make sure you isolate the targeted muscle group on every exercise = on push-ups you should aim at not using your forearm muscles to help do the exercise but instead, depending on what variation of push-ups you do, make sure you only push with chest/triceps/whatever :)
[so tldr after all, sorry]
ifeelitbro Do you put pressure on the outer edge of your hand when you push up ?
I sort of get pain in my wrists too when i do push ups but the pain doesnt linger afterwards. It hurts a bit when i do push ups but as soon as i roll my wrists a few times, the pain's gone. I know the pain comes because i put all my pressure on the outer edge of my hands. I tried doing pushups with equal pressure distribution on my hands but it didn't feel that good lol
Hm, I put pressure on the inside but having said that I also don't really apply too much pressure at all. I only use the hands to stabilize myself and focus entirely on performing the push up in a way that sort of gets the right kind of "squeeze" in the chest muscles :P
It might take some time to develop a new technique so maybe it doesn't feel right in the beginning - my bicep curls caused my wrist pains and while correcting the grip I felt really weird and unnatural but now it just feels right because my body got used to it :)
Don't you mean a 'pull-up' bar?
MrZapparin Ah, of course, forgot those existed - my bad :)
Dude! Jeff has made some serious gains in 6 years! Let's GOOOOOOO!!! 💪
Next video: 8 best Cable/Tubing exercises ever. Make it happen.
I like how the comments are turned on the muscle up video. No mention of rings at all.
Anyone else here because Corona is closing our gym
For the slick floor bridge curl, if you want to do it outside on grass, sand, asphalt, or concrete, buy some cheapy frisbees--pet stores often have them for $1--and put your feet on them. (Anything similar can also work.) I've also used just one for a straight arm walking plank drag which is also a great body weight exercise.
Peace✌️,
Luis
If I am doing all 8 exercises in one training session, how many reps and attempts of each should be done?
Хабиб Юсупов Till failure. Destroy your life lmao.
Danny Vo you're actually right
Хабиб Юсупов when it comes to bw exercise you do as many as possible
Хабиб Юсупов 1-5 reps for strenght 6-12 reps for muscle and 13+ for endurance...chose ur reps and when you are doing it in my opinion its better to be in failure or close to failure at the end of the reps so try a diffrent version or put on weight to make it harder if you want
Хабиб Юсупов 2-5 sets 5-15Reps it depends
Wish I saw this months ago. I put up the barbell to change things up, and I have a new respect for body weight work. It really makes you consider how the muscles work and what it takes to overload them. I don’t have the brute strength of when I did weight lifting, but I feel a mind muscle connection that was lacking from doing strictly weight lifting. Give it a shot. Give the barbell a break. It’s pretty rewarding.
Has anyone actually tried AX ZERO and had any results???
I don't have the means to get to the gym everyday, but if this actually builds a little man I'd be happy to get it.
+brcage Hey man, I haven't tried the Xero program but I'm currently using a workout program called "The System" which is a 12-week bodyweight training program developed by the Bar Brothers. You will need a pullup bar and potentially some straight bars for dips. I've gotten great results with it so far, I'm on week 8 of 12. The workouts are challenging and people are getting great results. I figured I'd share it with you since you may be interested. It's at barbrothers.com/programs/
Take care brother :)
brcage
Well, I honestly didn't know your level of fitness :) The workouts get pretty difficult by week 8. If the first 8 weeks are too easy, just up the reps and sets. It's the format that matters. A pushup workout can be 10 reps and 5 sets or it can be 35 reps and 10 sets, with short rests, with varying styles of pushups.
I'd say just modify the reps / sets / rest times to your needs. When you do the day 1 "Test" workout, you'll be able to gauge your level of fitness. Here's my Day 1 test:
Pushups in 1 min: 23 (15 + 8)
Pullups in 30sec: 6 (4 + 2)
Squats in 1 min: 39
Situps in 1 min: 26
Dips in 30sec: 13 (8 + 5)
I was mostly sedentary when I started this program, so I've improved a ton already in the first 2 months.
yes i tried it. i grew a nice set of tits. yum.
Recently at the Gym:
Guy1: Yo man, what youre going for today ??
Guy2: Well, im gonna Start with some Breakdance Burpees, and keep going with the Stuka Push-Ups.
Guy1: Ouhkayy o.O
This channel is so awesooooooooome !!! I would like to train at home, do you have nice workout programs for women ?
Yes Ive seen it but.... its not the same
YoDatsNice wuuutt Oh no its not a question of considering myself "weaker then men", its simply because my focus is not so much on chest and arms but having strong legs and butt is more of what I want to better.
Mar Y Sol well i wouldn't put weaker than men in quotations cuz it will be true for the majority of the time, but the simple solution is to choose his workouts and focus more on the leg exercises.
+Mar Y Sol focus more on leg exercises like squats etc
There is no woman program, womans should do this also...
Thanks again Jeff! You're videos are by far the best out there.
you should do one with less difficulty
not all of us can do that
if agree hit thumbs up so he sees it
which he wont
Carlos González Barco quit being a bitch
Jesus Medina I agree with Carlos
Jesus Medina
lol I need that as a motivational poster or something
Jesus Medina But what if you actually aren't able to?
I can't do most of them but fuck it I'm going to try till I pass out
This shit is not easy, that's what makes it better
nice. everything was unique, unusual and altered to be more intense. I wasn't expecting that, I was expecting the norm (push up, pull up, crunches, bodyweight squats, etc) but instead was treated to all new variations that I can't wait to try out. thanks and subbed.
He doesn't have enough body fat. In a life or death situation on, say, a deserted island he would need to get food fast or his body would have to cannibalize all those muscles he tries to show off so well with no shirt on and stuff, so it could get the energy to survive. Muscles aren't every thing, but if you have muscles to help you do stuff to get by on this planet, that's good.
Joking criticism, people. There aren't very many deserted islands to get lost on these days. He'd probably build a castle and make his own country by the time some one found him.
Who tf ends up on a deserted island anyway
Tl;dr
Jealous!
EveryDayIsAGoodDay no idiot fat is long term energy storage did u go to schoil
EveryDayIsAGoodDay No, fat is more caloric dense than muscle.
King of UA-cam does it again!!!! Awesome!!!!
no dips?
He said it in the video that he's trying to limit the equipment involved. :/
Jaberwasp you just need like 2 chairs to do dips, so that's not an excuse
withholdforprivacy I don't think so. If you don't go too low, i think you shoulders will be fine.
At least I haven't felt anything bad in my shoulders during dips, altough I've been doing dips for years, and my shoulder have been shitty for a long time
+revdavid11 (8 best bodyweight exercises to hit every muscle) if he added dips it wouldn't be 8 anymore right? It's his version.
If you think dips work better for you then use that or add it to your workout. I personally use dips too with two sturdy plastic chairs.
I was just surprised that dips didn't make it for the best 8.
jeff it is much appreciated all the videos and "education" you are providing thanks man.
I cant even do half a pull-up
My arms are very weak
Try it with a support
And train your forearms, the main problem is weak forearms
This is my favorite Video. I could improve my Fitness significantly as i did these exercises twice a week and some running....thanks so much!
Front lever is such a good one. litterly no one but me can do it/ hold it in the gym
gratz
Shame I'm not at your gym to show you up poindexter ;)
#3 is awesome.
Give it an honest go. If you're like me and have weak glutes plus tight hip flexors, it will cramp you up... but we need that muscle memory. I feel quite convinced that #3 is extremely helpful for many westerners, most of all desk workers like myself.
Thank you Athlean!
Dive bomber = Hindu ?
It's also a Navy Seal exercise
+archit sharma Almost. In the dive bomber, you go back up the way you came down. In the Hindu, you reset in a straight line fom the upward dog to the downward dog.
+Honey Badger Strength & Conditioning Still two very respectable exercises. I can do 21, doing them every day
and adding one rep every week. Woot woot, gonna crush it! ☺
Navy seals do this exercise in the ocean...
+amazingdany Good job! Twenty-one reps is impressive for either exercise. Keep up the good work. Have a happy New Year!
this guy is very knowlegable and you will learn a lot from him.good stuff
I wish I was 26 again..........I would be able to do these. Not at 46 and 25 lbs overweight. sigh
+Logan S I'm just getting back into training after 15 years of sporadically working out. (Wish I'd never stopped working out regularly!) Also, I'm 55 and overweight (see first sentence). I'll be using resistance/assistance bands to carry some of my bodyweight, so I can do the exercises properly and get the full benefit from them. Then over time as I lose weight and gain muscle, I'll wean myself off of them.
+theR0nin Great idea. Tell ya what, I just lost 12 lbs in two weeks using the Master Cleanse Lemonade Diet. I'm starting off with a colon, kidney then liver cleanse to "change the filters" in my body and purify my blood. Could be something to think about. Look into BCAAs and DAA for supplements as they are perfect for older kids like us, and eating a ton of spinach and mushrooms as they fight off estrogen, Good Luck.
Im in 50+ and can do some of these. Try it. You can master it.
Most important thing is that I could run only 3 KM when I was in 23. But now use to run 10-12 KM.
It is just practice & dedication toward the target.
this guy's in his 40s now
The best of his kind on youtube, by far!
Is that the hindu push up?
Jesus Garcia yes
If not all, vast majority of these videos have been very helpful to me, but for my personal benefit, I'd say this video has been the most helpful out of all. Thank you so much for making this! 💪☝👍👌✋
Is this guy too poor for it or why cant he wear a normal t-shirt? :-(
he also does it so you can see the muscle groups at work more easily
+WurstWut Probably because he doesn't have a big keg like you?
WurstWut he likes to show of
He must look sexy.
Herr Scher if you work hard to get a six pack you would like to show instead of covering.
Thats why
8 best in my opinion (with just a pull up bar): Handstand pushup, pull up, planche, front lever, planche pushup, front lever row, pistol squats (much harder because of almost twice the range of motion), running outside (interval - hill - sprints and long runs as well).