29 Home Exercise Hacks (TOTAL BODY!) – ATHLEAN-X™

by YouTube Team

If you are stuck at home and in need of some new creative home exercise options, this video is for you. Here I show you 29 home exercise hacks that you can use in any home workout to train your entire body without missing a beat. Just because you can’t get to a gym to get your workouts in doesn’t mean that you can’t effectively train your body.

All you have to do is open your eyes to the possibilities in your immediate surrounding. Many people think that they don’t have enough room or money to afford a good home gym. That’s not true. You can do so many exercises that you may never have realized you could just by using some handy pieces of equipment around your house.

The first is your staircase. In the gym, either a bench or a plyometric box is used to perform lower body step up variations, box jumps and even lunge combinations. The stairway in your own house or apartment complex can be just as useful. You even have the option of stepping up one or two stairs at a time to decrease or increase the difficulty as needed. The upper body can be worked too, such as using it to perform decline pushups for your upper chest.

The kitchen is also an amazing place to find new exercise opportunities. For instance, if you have a corner to your kitchen counter you can do all sorts of dips (for the chest or triceps) as well as hanging ab exercises. Instead of having to hang on a bar at the gym to perform hanging leg raises or knee raises for example, you can simply support your body in the corner and do the exact same movements without having to sacrifice the benefits.

Ever thought about using your hardwood or tile floors to your advantage in your workouts? This is one of the best ways to get your posterior chain muscles fired up. Take off your shoes and leave your socks on. Perform exercises like the hamstring bridge and curl to make your glutes and hams work in concert as intended. Turn over and perform upper body pulldowns for your lats, an area that is often hard to work when you don’t have the normal equipment options from the gym.

Don’t underestimate the value of your doorway either. As long as you have a solid door jamb, you can use it to perform either pullups or chinups. The extra benefit of the climbers grip makes it even more demanding than a normal pullup on your forearm and gripping muscles. The door jamb itself can be used to work your shoulders too. Both the deltoids and the rotator cuff can be trained by either an isometric lateral raise or the home face pull variation just covered in a recent video.

If you are looking for replacements for the dumbbells or weights that you would use at a gym there are actually plenty. One of my favorites is a poland spring water jug. When full, these weigh in at 40 pounds. This can be used for biceps curl variations, one arm shoulder cleans and even shoulder pressing over and back. The extra benefit of the sloshing of the water is that it demands more muscle stability and control throughout the explosive movements making them even more challenging.

Broomsticks, tupperware lids and even your own computer are other helpful things laying around your house that can be turned into exercise machines by the time this video is over. Don’t be afraid to explore all of them. If you are looking for a complete home workout program that you can do without any equipment at all, and have a step by step meal plan included as well, be sure to check out the ATHLEAN XERO program at athleanx.com at the link below.

For more home workout videos and home exercises that you can do anywhere, be sure to subscribe to our youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

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28 comments

ATHLEAN-X™ March 22, 2020 - 5:25 pm

NEW “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

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Lithium51 % February 15, 2021 - 3:29 pm

People have kitchen tables with free space? My family’s kitchen is tiny.

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abdullah alqarni February 21, 2021 - 1:26 am

I damaged my house 😂

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Zxsh February 22, 2021 - 2:46 pm

I moved house and now I don’t have a corner in the kitchen to do dips 🤬

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Isaac Taylor February 24, 2021 - 4:08 am

I know Jeff did not put that hamstring curl up there towards the end

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A Limon February 24, 2021 - 10:21 pm

Can you give more hacks on building safe equipment at home pls. I tried some lifts on my kitchen and i broke a piece of wood. Thx!
Great content 👌

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Triston Guidry March 13, 2021 - 11:10 pm

I added my dog’s leash to my pull up bar, then I slid my Pilates stick in it… what???!! That was genius 😂😳

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Keegan Maroney March 27, 2021 - 12:25 am

Thanks for the Tupperware idea

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Indian Monster April 10, 2021 - 9:25 am

so amazing i love it…….
🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳

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Gokith April 21, 2021 - 8:57 am

My god you can do russian twist with that water jug?

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Floxic April 25, 2021 - 11:28 am

damn we still here

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srinitaaigaura May 5, 2021 - 2:32 am

What you see : Houses, offices, parks, streets, playgrounds, stairs, cars…
What Jeff sees : Gyms, Gyms, Gyms…

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Khairah MS May 7, 2021 - 10:42 pm

I'm here coz i cant find my weight

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ARD123 May 17, 2021 - 11:18 am

Got all my home workout equipment from https://elitefitnesstechnology.com/ during lockdown. Your videos helped me massively, thanks!

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Tony Sam May 17, 2021 - 11:25 am

Those Mop stuff was the best

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see you in hell May 22, 2021 - 6:36 am

Why can't we do just calisthenics

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Shayla Google June 16, 2021 - 11:00 pm

Love the way he uses his imagination to workout, Especially during this panademic! Told my friend that its how you see things and what you do that matters! This video is living proof!!! 😁

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Miranda, Charlotte C. June 29, 2021 - 4:42 pm

If anyone needs some motivation, please check the Forwago. I started using it a year ago, and I wish I started using it even earlier.

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Makima Tier 3 Sub July 16, 2021 - 7:45 am

Gf gets hella annoyed when i mess around in the place tho so i can only do some certain workouts

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Ani T July 27, 2021 - 2:38 pm

Searched water jug work outs love it man tryna turn 130kgs in to something better!!

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Mathieu Deneef August 25, 2021 - 11:11 pm

The facts that this is already a year ago…

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MannyR September 2, 2021 - 3:11 am

I don’t have a door in my house

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**** September 14, 2021 - 4:24 am

thanks for the info!

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MrTdawg75 September 21, 2021 - 8:00 pm

One similar idea I used was to fill empty protein canisters with concrete to use as weights.

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Horrendous TEY September 27, 2021 - 3:25 pm

Yo my grandma would kill me bro

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Eternal Productions October 22, 2021 - 7:42 pm

8:23 Nice

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BEZALEL BENNY November 15, 2021 - 7:51 pm

My mop broke lol.my mom asked what did I need it for

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Hrishabh December 2, 2021 - 9:39 am

4:33
What's that delt. hack with that door frame..? Didn't get it, would someone please explain.

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