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COMPLETE ROUTINE
A Bodyweight Squats 15-20 Reps
Rest 30-60 secs 3-4 sets
B High Jump 8-12 Reps
Rest 30-60 secs 3-4 sets
C Bulgarian Split Squats 8-10 per side
Rest 30-60 secs 3-4 sets
D Jump Lunges 6-8 per side
Rest 30-60 secs 3-4 sets
E Bench Dips 12-20 Reps
Rest 30-60 secs 3-4 sets
F Push Ups-Knee Push Ups
MAX Reps Each Rest 30-60 secs 3-4 sets
G Leg Raises 15-30 Reps
Rest 30-60 secs 3-4 sets
H Reverse Crunch 15-30 reps
Rest 30-60 secs 3-4 sets
I Burpees10-15 Reps
Rest 30-60 secs 3-4 sets
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28 comments
Did you say Trontonian?
Only just found your channel which is awesome. Not sure if you've covered this but any suggestions for sit-ups? I always rub against my tailbone which really hurts, any ideas? ..Unless I'm just supposed to deal. I don't wanna deal D:
@VickyBorean Torontonian? Yes
@FadedWolfSpirit Don't deal, your tail bone probably sits out, use a mat, make a v shape with your hands and place it underneath your tail bone and focus on lower abdominal work until you build that strength! When it feels comfortable, THEN you can do normal sit ups!
@BlueGreenStuff Thanks brother, I actually have this EXACT video, check it out on my channel 🙂
my knee cracks/pops everytime i go down for squats. is there some way to prevent this or am i doing something wrong? i don't want to injure myself
@OmarIsuf Thanks so much, this is working much better 🙂
Total newcomer to the channel, so I don't know if there is a joke or something about calf training, but all I can say is that while I'm not built like an athlete, I have massive calves because I, believe it or not, trained in ballroom Latin dance. Let's just say when you are dancing jive (which requires bouncing on the balls of your feet to music up to 176 beats a minute IN COMPETITION) every day, you build muscle.
Trust me, Ballroom dance is a KILLER workout.
Are there any bicep work outs that I can do with out equipment because I currently don't do any so as a result my arms are lookin kinda weird.
@bebop417 To be honest to target your abs? It would be hard and incomplete so my answer would be: not really! This is the truth, without equipment for abs. The best bet would be chin ups, or inverted rows
@dns123ish borderline gay bro watch yoself you dont wanna turn into those animals
yo, i just did the complete warmup then this routine, im on friggin fire. no word a lie bro im sweatin like a fat chick at a ricky martin concert. i knew i was out of shape, but holy shit lol. 0_0
hahaha I just read this, I laughed
nice, thought u might like that 😉
Did this and couldn't walk for a few days
Nice! Then you KNOW its good
A little hint of mine: do some stretching before you start this work-out. Make sure you're muscles are warm and ready.
THANK YOU SO MUCH
Been looking to try some more body weight type exercises recently, thanks for sharing this. Great video as always Omarlsuf.
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I hear a sort of popping sound around my lower back during the leg raises. Is it due to incorrect form?
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Of course bo calves exercises typical no calve Omar