Want a bodyweight workout program that won’t cause you to lose muscle?
ATHLEAN XERO –
Most bodyweight workout routines result in a loss of muscle mass based mainly on the fact that they are made up of predominantly conditioning exercises. If you have found that this has happened to you when doing your bodyweight workout, then it’s time to stop the insanity and start training with exercises that will help you to build muscle.
In this video, I show you a workout with bodyweight exercises that will help you to add muscle. The exercises are done in such a way that you get a duel benefit from them. Here, you will alternate muscle building bodyweight exercises with conditioning to improve both your anaerobic strength and cardiac capacity.
This type of double threat training is known as ATHLEAN Burst training.
To perform this “Raising Cane” bodyweight only workout you don’t need any equipment at all. All you need is your own body and a little space to move it around!
Your task is to perform the following 4 exercises to their stated rep or time goal without having to rest or take a break on the way. If you do, then you must face the “grinch”, 5 reps of something we call the Triple Skyfall!
Here’s what your bodyweight work out looks like:
50 Reps Prowler Pushups
2 Minutes of Alternating Side Kickthroughs
50 Reps of Reverse Pushups (sliding to make it more difficult)
2 Minutes of Alpine Climbers
Punishment for failing on your way to any of these rep or time goals consists of a split squat jump into a tuck jump into a burpee! Perform 5 of these and get right back on track to your rep goal.
It’s bodyweight workouts like this that help you to add muscle size and mass. Relying only on conditioning type exercises is pure insanity, especially if you think you are going to build muscle that way!
For a complete no equipment workout that helps you to build muscle fast, be sure to check out the 6 week ATHLEAN XERO program at
For more videos on cool bodyweight exercises and workouts, supplements and nutrition to help you get ripped and build athletic muscle…be sure to subscribe to our channel on youtube at
50 comments
Just started this program! I've been rock climbing for the past year and doing at-home chest workouts last year pretty regularly. But, Day One still totally wrecked me. I literally have not been this exhausted before in my life. Looking forward to Day Two.
Can this be done by a begineer, if not, can someone link me a more friendly work out?
what if u fail doing the grinch??
Thanks to you I have been making connections between mind and muscles, but my reflexes is still of a higher calling 🙂
Should there be rest taken between the exercises?
Can a beginner do this great program? Thanks in advance
Somehow I can't even do 1 rep of the reverse push up I think am doing something wrong either that or it's very very hard
What if i don't have access to floor?
This looks more like strenght and endurance training than hypertrophy
I d rather do the exercises than 2 triple skyfallers
Great Video especially as an introvert that basically hates humans. This home workout is perfect lol.
I love how out of breath you are towards the end of the video.
This workout is easy af
2:55
Bro you should make your own bodybuilding app
Strong training strong mind
Amazing! Inspirational challenges! Thank you!
My heart is beating FAST. I love this workout it is so good and pushed me very far. The Prowlers got me good.
3:16, Reverse push-up
It seems like this is primarily a conditioning workout
The only interesting content on YouTube is this the genius in bodyweight work outs , no workout here in YouTube is as amazing as Jeff's !
2:52
If Jeff is fucked after a demonstration I might actually die trying this
what course should I buy if I wanna address my postue
Hi Jeff, I like your bicepses. Nice ones.
Is there any silicone or oil implanted and which type do you recommend to inject and how often to renew the procedure?
The reverse push up is new to me, looks great, is it allowed to use both legs? Are you sure those exercises are not for shredding only?
This kid is so fabu. My current go to are 2 experts:
*Jeff here
*Alessia Lugobani of Lazy Dancer Tips
Thx!
What if i fail the triple skyfalls?
This seems like a conditioning workout
Where's the women's version? I was going to send it to my sister but I can't find it.
02:52 Prowler push-ups 50 reps
03:03 Side kick-throughs 2 min
03:16 Reverse elbow pushups 50 reps
03:30 Alpine climbers 2 min
Rest as needed but every time you stop
03:38 Triple skyfalls 5 reps
Jeff's channel is like a bible of fitness, if you are looking for an answer he already covered it
IT looks like Jeff doesn't breathe, he doesn't need stamina 😀
Brazzers intro
Would be nice if available on dvd.
Is this also for 16 year skiny guy
Just imagine a blind guy want to workout but cant find a training workout because he cant see. How lucky you are! Its my inspiration
Thanks, Jeff! Still using this in 2020!
The corona virus shit has led me to follow these workout at home lmao
Thank you. Helpful in these times when the gym is closed.
I’ve been in the military for 11 years and have done various workouts. This one was like a big slice of humble pie. Thank you Jeff. I bought your athlete zero program and it’s fantastic!
During this lockdown I was looking for some at home fitness program. I ended up buying Xero and… I'm disappointed.
I love Jeff's contents on youtube but this workout program really disappointed me and I'll explain why:
– the video production is really low, sometime he speaks and some hard rock kicks in, I love hard rock but man, not while I'm listening to you
– the instruction videos are mute (maybe a bug?), no hints no explanation. You have a lot of technical movements that should be explained a lot better
– there is no follow along video (I know, thta's just my taste, it keeps me motivated)
– the user experience is clumsy, you basically have to spend 5/10 per session to memorize the workout and doing a lot of clicks around even during the workout itself
– the "back and bicep" excercise are really a limitation, a swap option with a bar should be needed even because…
– sold as no equipment workout and then the "door frame pullups"! Really? WTF man, which frames do you have at home?
– I hate the six pack shuffle, again a lot of clicking around during the workout, it breaks the rythm of it, adding some core work at the end of the workout would be better in my opinion
– there is no cool-down (if you buy this please do it, your neck/shoulder/hamstring/back will thank you)
The xero program is not at all for beginners . Its extremely hard . Diamond push ups in first week? The exercises are very hard and you should only buy if you are advanced
2:55 Prowler Pushups (Knee to elbow)
3:03 Side Kickthroughs
3:16 Reverse Pushups
3:30 Alpine Climbers
3:39 Triple Skyfall GRINCH
I know that no equipment is needed, but just curious if there are any parallette, dip bar, pull up bar exercises included in this program
Who has a feedback about this home workout program? TIA
NICE VIDEO
Expect a min of 3 grinches lol…coming from a seasoned athlete lol.
2:52 can someone please tell me what the background music is called
I completed xero 2 below and I am nearly finished with 1 below , huge improvements (strength, bigger muscles, weight). Looking forward to starting the complete xero part. Thank you Jeff for the great program and for all the YouTube videos