19 Body Weight Exercises for Fast Fitness Anywhere

Written by Kenneth Lee 2020-10-27

Table of Contents:

50 Best Bodyweight Exercises (All Muscles Hit, Perform Anywhere!)

50 Best Bodyweight Exercises (All Muscles Hit, Perform Anywhere!).
No gym? Need some exercise ideas for a home workout? Try out our 50 favorite bodyweight exercises, ones which we’ve performed indoors, outdoors, in the backyard, in parking lots, on semi trucks…ok, you get the picture. You can perform them anywhere!
And the best part? They work everything from chest, back, shoulders, biceps, triceps, abs, calves and hell, probably some muscles you didn’t even know existed..
So if you’ve got a busy lifestyle or simply don’t have enough time to get into the gym and workout, try out some of these exercises. There’s no excuse!

19 Body Weight Exercises for Fast Fitness Anywhere

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Most EFFECTIVE Bodyweight Home Workout

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Follow along with Chris Heria as he shows you the Most EFFECTIVE Bodyweight exercises that you can do at Home to Workout. This is the first workout of the FREE 30 Day Quarantine home workout program on the Heria Pro App. To get access to the program all you need to do is download the Heria Pro App in the app store or google play store:
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19 Bodyweight HIIT Exercises

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19 Bodyweight HIIT Exercises.
Get your cardio burner cards here: http://bit.ly/2Y7SN3Q.
1. Double Lunge Burpee (0:45).
2. Double Hop Burpee (1:04).
3. Curtsy To Skip (1:21).
4. Rotational Skiers Hops (1:33).
5. Lateral Hops (1:48).
6. In and Out Squats (2:05).
7. Squat Cross Jacks (2:17).
8. Sumo Squat Jumps (2:30).
9. Low Side To Side Lunges (2:44).
10. Two-Way March (2:57).
11. Fighter Practice (3:19).
12. Lateral Crawl Shoulder Tap (3:37).
13. Criss Cross Push Up Hop (3:55).
14. Downward Dog To Knee Tuck Push Up (4:10).
15. Push Up Scorpions (4:27).
16. Climber Push Up Rolls (4:43).
17. Rotational Row Sit Up (5:02).
18. Elbow Bicycles (5:21).
19. C-Sit Rotational Knees (5:37).
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99 Of The Best Bodyweight Cardio Exercises You Can Do Anywhere

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http://www.VigorGroundFitness.com.
Last year the most watched and shared video was 99 exercises with little to no equipment and this year we’re bringing it back to give you some the best bodyweight cardio exercises you can do anywhere. This will give you ideas and an endless stream of workouts even when you have nothing but a little space and your body..
Yes, you can get in great shape with just your bodyweight (and improving nutrition and lifestyle)..
Remember, if you’re doing more than you were last week you’re on the right track..
Success comes from the “succession” as in the next step. It means progress..
No matter how little you’re improving, as long as you are working on the process and inching away towards your best self; you’re moving in the right direction..
Don’t worry about perfection, just focus on consistency and you’ll see progress..
Too many times people drop off because they did too much too fast and then fall off. Maybe this time around you start slower and add on as you progress and become stronger and fitter..
You can pick anywhere from 5-10 exercises (one’s you feel comfortable doing with good form) and go through a circuit in an interval fashion, setting a time (you can start as low as 6 minutes, if you’re fitter you can start with 10 mins or more) and do any one of these intervals (rotating them and changing intensities would be good in this situation)..
40 seconds on/20 seconds off.
30 seconds on/30 seconds off.
20 seconds on/40 seconds off.
60 seconds on/15 seconds off.
…..
…..
So an example would be 30 seconds on/30 seconds off for each exercise 3 x through (15 minutes). You can also break it up into 3 x 5 minute circuits if you are a beginner:
1. 1 and 1/2 Rep Squat Jumps.
2. Mountain Climbers.
3. Curtsy Lunge to Side Lunge.
4. Sit Outs.
5. Step-Over Lunge.
There are plenty of different intervals you can go for. If the interval is shorter and the rest is longer, you will usually do the exercise with more intensity..
You can also go the density option where you set a time and work on doing as much work in that time frame as possible with a circuit of exercises (you can do as little as two exercises)..
For instance:
Density Set #1:
Squat Jumps x 10.
Crawls x 5 Steps Forward/Backward.
Do this for 6 minutes and get as many sets and reps as possible with good/quality form. If you get tired you can drop the reps to keep the form good..
Density Set #2:
Reverse Lunge into Step Up Skip x 8 reps/side.
Grappler Push Up x 8 reps.
Do the same with this density set..
These to 6 minute density sets together, as well as a 5-8 minute warm up ends up being a great workout and you can adjust it to your fitness level..
Every week you can work on improving the amount of reps you do and once you get 20% more reps, you can up the weight (this is a great way to continue challenging the body and progressing)..
I wanted to give you some examples of workouts and some strategies on how you can progress so you can get started because the first step is….
Getting started..
Then it’s about being consistent..
A little more and a little better every day.

Read: Best Agility Exercises for Athletes

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20 MINUTE FULL BODY WORKOUT(NO EQUIPMENT)

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19 Bodyweight Exercises You Can Do Literally Anywhere

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Video taken from the channel: Gym & Fitness

19 Bodyweight Exercises You Can Do Anywhere

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Next time you want to crush a workout—sans weights—get your sweat-spiration from the 19 moves demo’d in the video above (and marvel at ACE-certified personal trainer Alex Silver-Fagan’s on-point form!). You can do ‘em in the park, while you’re holed up in a hotel room, or even when you just don’t feel like lifting a damn thing at the gym.

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Next time you want to crush a workout—sans weights—get your sweat-spiration from the 19 moves demo’d in the video above (and marvel at ACE-certified personal trainer Alex Silver-Fagan’s.The hip/thigh extension helps to build strength in your all-important glutes. The move: Lie on your back in a bridge position and bend one knee so that it makes a 90-degree angle to the floor.If you wonder what are the best bodyweight exercises for fast weight loss, this is a perfect guide for you. With these bodyweight exercises, you will burn a lot of calories in a short time, and lose fat easily anywhere.

“Bodyweight exercises are suitable for any fitness level and any age. All you need to do to increase or decrease intensity is to modify the rep scheme or timeframe,” says Emory.Here are the top 7 to include: #1) INVERTED BODYWEIGHT ROW (HIGH): An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up #2) INVERTED BODYWEIGHT ROW (LOW): Once you get comfortable doing an inverted bodyweight row.

These 70 bodyweight cardio exercises are some of the fastest ways to destroy fat. Add them to your workout to get lean.The Best Bodyweight Exercises You Can Do Anywhere. You can perform this move with body weight or holding two dumbbells or kettlebells for an added challenge.

Do 10 to 15 reps per side.11 hours ago · A full-body bodyweight workout you can do literally anywhere? Yeah, we’ve got you sorted there thanks to Olympian Michelle Griffith Robinson and her challenging but doable workout.3. Bodyweight Exercises are Brilliant for Developing Technique and Injury Prevention “Bodyweight training is a great way to really hone your technique and form,” says Windebank. “Weightlifting can.

This is the Beginner Bodyweight Workout (3 Circuits): 20 Bodyweight squats. 10 Push-ups. 10 Walking lunges (each leg). 10 Dumbbell rows (use a milk jug or other weight).

15 Second Plank. 30 Jumping jacks. See our section below on best bodyweight exercises to see how to do each of these exercises!

Brutal Bodyweight Workouts To Get You In Shape FAST. Fitness. 10 Fitness Purchases That Are Worth The Investment. Lifestyle. 10 Early Morning Tips To Energize Your Day.

Fitness. 10 Home Workout Videos to Keep Yourself in Shape During Quarantine. Fitness.

10 Must-Have Home Workout.Bodyweight exercises can help you stay fit at home, or on the road with little or no equipment. Here are a few of the best bodyweight exercises for maintaining muscle strength and endurance, or creating a great interval training routine at home. Mix and match the exercises to create the perfect workout for traveling, home fitness.

Get creative with your bodyweight workouts and you can lose fat, get fitter and bulk up without ever having to touch a weight plate or dumbbell. Below you’ll find three bodyweight workouts.Trainers shared their favorite bodyweight exercises to help you build strength. Skip Nav. Fitness.

Love It. Save Your Favorites Now. 10 Trainer-Favorite Bodyweight Exercises to Get Stronger, No.Bodyweight exercises are just that, exercises that use your own body weight as resistance.

You do not need weights or bands or any additional equipment and they can be performed anywhere. If you are overweight or are looking for exercises.

List of related literature:

You can do bodyweight exercises anytime, anywhere, with no special equipment or facilities.
from Hypoglycemia For Dummies by Cheryl Chow, James Chow Wiley, 2011
Most clubs have stations for triceps, chest exercises, leg press, leg ﬂexion and extension, abdomen and trunk, military press and curls, lat pull— down, leg ﬂexion and extension, biceps curl, bench press, and much more.
from Fitness cycling by Brian J. Sharkey, Steven E. Gaskill Human Kinetics, 2013
Strength Training: You can do this by using free weights at home; for instance, by lifting buckets of water or by using select machines at the gym.
from The Lazy Girl’s Guide to Being Fit by Namrata Purohit Random House Publishers India Pvt. Limited, 2015
Examples of this exercise type include push-ups, squats, and chin-ups.
from Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity by Ivor Cummins, Jeffry Gerber Victory Belt Publishing, 2018
Current resistance exercise training programs have replaced the bull with barbells and dumbbells, prescribing three sets of 8À12 repetitions for each exercise, performed on alternating days, three times a week [4].
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen Elsevier Science, 2013
These are exercises that can be done for very high reps and that are just as easy to do in a hotel when you are traveling as when you are home or at the gym.
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis by Arnold Schwarzenegger, Bill Dobbins Simon & Schuster, 2012
Using an Olympic bar or two dumbbells, begin the exercise with your hands just above chest level and palms facing your feet.
from Training for Climbing: The Definitive Guide to Improving Your Performance by Eric Horst Falcon Guides, 2008
Most free weight and machine exercises involve some sort of handgrip on a bar, dumbbell, or handle, and absolutely all exercises require an optimal body or limb position, movement range and speed, and method of breathing.
from Essentials of Strength Training and Conditioning by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.) Human Kinetics, 2008
You can do these workouts anywhere—on the road, in your living room, or in a park.
from Escape Your Shape: How to Work Out Smarter, Not Harder by Edward Jackowski Atria Books, 2001
Lastly, exercises can be performed with alternative equipment, such as sandbags, kegs, kettle bells, bands and chains (which provide variable resistance to full exercise range of motion), and thick bars.
from NSCA’s Guide to Program Design by NSCA -National Strength & Conditioning Association, Jay Hoffman Human Kinetics, Incorporated, 2011

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

The Reason Why You May Live Longer After Bypass Surgery to lose weight

216 comments

Taugore 2020-10-27 - 22:58

Maybe i missed it but what are the rest times between exercises and between each round?

Thanks

Dagelv 2020-10-28 - 04:29

I’m sure this guy much gets tired when he talks to us compared to working out.

Androsida 2020-10-29 - 01:36

Did my first one today, so hard, so good! Anyone know how many calories this burns?

Molore 2020-10-29 - 06:20

I’m 6’1 and about 178 180 pounds will I see muscle gain from doing this as well as eating the right foods I’ve been doing this work out for about a month in a half now I’ve seen progress however I want my biceps and triceps to be bigger as well chest too can I achieve that by just doing this everyday or should do this along with his bicep tricep video as well. Help would be appreciated. Thanks bullyjuice.

Morari 2020-10-29 - 16:06

What time do people eat and what do they eat. Because I’m trying to loose wait

Mazugrel 2020-10-30 - 01:16

Hi Chris. I have been following your channel and really like it. Can you please makena video on which is better for fat loss full body workouts or split routines. Thank You.

Megul 2020-10-30 - 14:44

I just wanna share how amazing this workout is. Been doing this as my everyday routine for a month now. before I weigh 165 pounds and I was quite fat. Now I lost 13 pounds weighing 152 lbs. and my body is starting to take a good shape.
My first time doing this workout was really a struggle for me I felt like I was dying, seriously I had to pause several times just to catch my breath and now I’m able to finish it without pausing for extra rest. I’m going to continue with this routine for many months. Never felt this good and stronger in my 26 years of existence. I hope I can muster a strong will to build a body like yours someday. Thank you soo much BullyJuice. More power and success to you Sir! Godbless!

Felodar 2020-10-30 - 22:46

Do you guys think my neighbor would complain if I did this in my apartment?

Faem 2020-10-31 - 06:23

Damn, that last one with a 50lb kettlebell. I did x7 and almost fainted lol.

Yggdor 2020-10-31 - 22:04

I’m a beginner at working out. I’m 13 years old and am starting to really focus on my health and getting stronger and leaner for sports. Is there any advice you could give me for my fitness journey?

Dagore 2020-11-01 - 02:03

Bro I downloaded the Heria pro app but i cant be like pro member just downloading it:(, what should I do?

Kazinris 2020-11-01 - 19:02

Nice I just started this. I’m currently underweight and my nutritionist gave me a meal plan to gain weight. I want to build more muscle as I do. Will this workout help me get a little bigger or should I watch another vid?

Iandi 2020-11-01 - 20:57

You should do the classic leonidas work out routine from 300

Dazil 2020-11-02 - 02:14

The way you executed the jumping jacks, bro i can’t take out of my sight on that little thing hanging

Jozius 2020-11-02 - 13:49

Hey everyone! Been wanting to put together a compilation video from our “bodyweight series” for a while now and finally got the chance. Hope you enjoy, these are some of our favorite exercises you can perform anywhere. The last one is a particular favorite. 😉 STAY BUFF. -Hudson

Kigazil 2020-11-03 - 06:17

Can someone help me with how many rounds of this circuit should I be doing? And how many reps or seconds to perform each one of the exercises?

Dushura 2020-11-03 - 22:00

Wow that was the hardest thing for me especially the core workouts my legs feel like Jell-O ��

Malokus 2020-11-04 - 04:11

Day 1:I’m incapable of doing a push up
Day2: still can not do a push up but I didn’t stop at all today instead of push-ups I did sit ups

Samukora 2020-11-04 - 14:50

Because of coronavirus I’ve tried hundreds of different workouts all over YouTube and I loved this one, loved the music, no talking and constant exercises, no time to think about it, just do it ��

Shazshura 2020-11-04 - 21:40

Hello there, I want to know if Episoketren System, will really work for me? I notice lots of people keep on speaking about this popular training program.

Thomand 2020-11-05 - 11:43

i cant find my comment anymore but day 1 was the hardest omg i was so sore after day 1 and then day 2 i kinda wasn’t having a hard time but then i pulled thru it even tho i was cramping so bad omg day 3 which was today i had a more easier workout then the past 2 days i felt more energetic when i woke up and i wasnt as cramped as i was before the past 2 days neither sore only in my shoulders but other than that it was a good workout!!!!!

Karis 2020-11-05 - 17:58

Great exercises, but many of them are too intensive to be cardio.

Voodoogrel 2020-11-05 - 23:53

How does he do that 2nd exercise? It’s so hard to do a push up while getting ur feet off the ground really some Superman type of shit

Gardabar 2020-11-06 - 13:09

If you have water only take a couple of sips at a time, almost threw up

Mokinos 2020-11-06 - 22:02

What if we can’t do some of the exercises you did for the given amount of time?

Sazuru 2020-11-07 - 13:31

Starting Monday Australian times I’m gonna be doing this everyday for a month and leaving my results here

Buzandis 2020-11-08 - 00:35

Will I gain muscles from doing this? I’m a skinny guy 6ft tall 70kg

Bagas 2020-11-08 - 11:40

I’m only 12 but I could do 17 min of the workout then took a 2 min break I have very strong motivation

Dakus 2020-11-08 - 22:37

When someone asks me “How to get a six pack?”, I always recommend website NextLevelDiet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It’s everything you need to get six pack in one month!

Malari 2020-11-09 - 05:04

Me: A comple noob
Chris: “Ok now our first exercise is going to be handstand push-ups”

Grithris 2020-11-09 - 14:28

Bully bro should I do this or the fat burning cardio for better weight lose????

Tara 2020-11-09 - 19:39

Wow �� first day and struggled… aiming to do a week every morning….

Rockcrusher 2020-11-10 - 12:04

Approx how much calorie burnt in 20 mins?? Can any one omment please

Taujas 2020-11-10 - 22:34

anybody knows how to put together a workout with this exercises? looks very intense!

JoJosho 2020-11-11 - 02:34

1st day was the hardest but i completed it now is my second day and my muscles hurt but it’s normal i haven’t moved them like this in a while cause of corona and lazyness i will update in a month and share the results! if u are strugling with an exercise just push yourself and think of the result you are going to get if u keep pushing. sorry for my bad english be back in a month!

Mosius 2020-11-11 - 15:14

Coach Leo should´ve done predator jacks, so he could look like a real Yautja
It would be great to perform a push up + Jump thru Sit Out.. I know the name of that would be very long but it´s a great exercise
I love this video! this exercises are very underrated but still very useful and challenging… Loved it!!! THANKS AND GREETINGS FROM MEXICO

Voshicage 2020-11-12 - 00:07

Great work dude
Just 4 mins and 50 excercise.Really saved my time

Saijurus 2020-11-12 - 14:07

posting a comment everyday on how i feel today was the hardest 1st day of trying to get in shape really hard workout rountine but im gonna keep pushing myself until i feel satisfied on the way i look if anyone reading this i hope you keep pushing and grinding aswell:) Day 2: was fantastic i was really sore at the beginning and it didint really bother me because i knew i had to keep pushing and i did it felt great at the end even tho its day 2 i can see that my stomach is shaping into a 4 pack form which is really great! cya tmrw

Fekazahn 2020-11-13 - 01:18

i have a question about weight lifting -i read an article and in that article the author wrote that when lifting weights its good to understand proportions and how much each body part should lift
according to your own weight.
so the question here is does anyone know anything else about this topic?
how do we know how to make our body symmetrical using weights?

im not talking about the “1 rep max” -i understand that a little bit the author wrote that leg presses should be maximum 1.5 to 2 times your own body weight
then he wrote that biceps should press 65% your body weight-and then he wrote that the abs should be 35% your body weight.
he had a list and he wrote each body part and what that bodybuilder should be aspiring towards and how symmetrical the body should be.

so does anybody know what kind of weight lifting this is?
does anybody have any information or web address to help people understand how much they should be lifting according to their age and weight?
the article was in a bodybuilding magazine and i just cant find it anymore.

Graron 2020-11-13 - 04:38

Are these all the exercises covered in your bodyweight book or is there more that isn’t being shown?

Maujinn 2020-11-13 - 08:21

I am not skinny nor fat. The reason i started this work out is because I hate my belly, I prefer nice abs instead. Yeah, my damn belly was a pain during this workout but I managed to finish the first day in 30 mins (needed extra breaks because it was the first time). If people want updates I will post if I don’t give up on this but I hope I will keep going.

Magefury 2020-11-14 - 01:06

Dont know if anyone’s gonna see this or not
But I’m gonna do it anyways
So I downloaded his app and have started the workout and thought that I’d keep a record of the workout to see the progress
Day 1: I did it on intermediate difficult, one of the hardest workouts I’ve ever done, ended up resting for longer than 30 seconds and was not able to fully complete most of the exercises, nonetheless I completed the workout. Not really sore atm

Day 2: just as difficult as day one but I ended up getting a great pump and felt pretty good once the workout was complete
No improvement in strength or stamina as of yet

Day 3: i havent worked out legs in months lol, so this was pretty difficult for me
And I ended up not doing the last set as well
Gotta start somewhere tho

Peririm 2020-11-14 - 18:40

so today was my first time trying this. i’m 13 years old a weigh about 170. i’m considered obese for my age and i want to lose weight. but when i tell you this was hard!! i had to pause so many times to take a break. but i know i’ll get better when i do this more often. thank you for doing this video!! Wish me luck!

Ragebourne 2020-11-14 - 23:26

I wanna start this workout but I want to know if this is something that can be repeated everyday. I know that after some time, your body gets used to the workout. Could someone advise me on the best thing to do? Thank you!

Cerentrius 2020-11-15 - 09:42

heyy so i’m really thin, should i still do this workout every other day and eat alot?

Bugra 2020-11-15 - 19:12

Chris: Does 10 handstand push-ups, breathes normally

Me: Do 5 regular pushups, I pass out

Delathis 2020-11-16 - 06:27

Body weight workouts you can do at home. First: handstand push ups. Me: hold on sir, I think there’s been some misunderstanding ��

Morlusida 2020-11-16 - 14:49

I like how he did that extra squat at the end just so we cant beat him
Jk great workout btw.

Docage 2020-11-16 - 21:37

Do this while listening to Talking Heads Born Under Punches

Auri 2020-11-17 - 00:00

Hi thank you so much for wonderful workout. Secondly, I live in India and I want to purchase your cards, can you tell me how?

Basius 2020-11-18 - 02:22

Before I did the workout I was wondering why they hate jumping jacks,but now that I finished the workout I hate it too. Haha

Cordalen 2020-11-18 - 03:28

Loved the vid, had to take 4 extra breaks tho… Sign that I need to do this more often!

Bathris 2020-11-18 - 09:31

You guys are awesome!! Kick-ass and creative stuff gentlemen!!

Agamalmeena 2020-11-18 - 22:29

Great workout Chris I’m gonna try this one later today for 3 rounds. I’m not sure if I’m able to do handstand push-ups I’ve never tried. Mostly afraid of busting my head or losing balance. I don’t have much soft surface at home to practice, so I’ll sub with pike pushups for now!

Munilak 2020-11-19 - 09:09

I am going to finish my 4th week of this training. What is the next level? Thanks a lot

Tek 2020-11-19 - 14:56

If I have a pull-up bar at home (screwed into doorway, it’s been there for 6 years it’s not budging), can I completely ignore russian twists and do windscreen wipers/leg raises? Or is it useful to move your abs from your shoulders as well as your legs? Thanks

Ga 2020-11-20 - 10:10

My sis recommended this to me and I’m glad this is straight 20 Min workout without talking and all. Excited to start this, I have a good shape just a lot of fat due to lazyness so I hope it’ll have good effect. ��

Vudorg 2020-11-20 - 18:38

Love your channel. I mean no disrespect but did you have a neck injury? You seem to not have any ROM with head movement this leads to a kind of unnatural or odd movements with how long it it you would think you would have amazing ROM. Im a big fan

Androlv 2020-11-21 - 07:46

Since Halloween is around the corner you all should do a Friday the 13th Jason or Halloween Michael Myers workout.

Folmeena 2020-11-21 - 20:41

“99 Of The Best Bodyweight Cardio Exercises You Can Do Anywhere”

I tried the first one in a cupboard….You lied to me.

Dalardin 2020-11-21 - 23:43

Thank you for this video.. I can see your hardwork through the video. This is awesome

Starfire 2020-11-22 - 04:02

Thank you very much for all your videos they are always excellent, if somewhat beyond me ��

Arashimuro 2020-11-23 - 02:31

Parabéns mais uma vez, ótimo trabalho. André Santana. Brasil

Yggdor 2020-11-23 - 09:44

The “title text here” i do these evryday on my bottom step in my house… well i have been since quarantine… love them… only left a comment cos theyr so popular ��

Starpick 2020-11-23 - 16:58

Working a labor intensive job could also be a good workout, you get paid to do it too.

Kegis 2020-11-24 - 05:46

Is this workout for gain body weight or for loose body weight?? Plzz tell me…..

Cordalas 2020-11-24 - 15:08

This is the best workout video I’ve ever seen… and I’m pretty sure I’ve seen thousands! Lol

Thoghma 2020-11-24 - 20:10

Great workout.
Who needs a gym. Only WiFi and you guys and I’m all set.

Bajurus 2020-11-25 - 11:09

https://youtu.be/yeepAoE3o7g
Brother laterally you and your efforts inspired me a lot.. You doing good job.. I’m also fitness vloger not like you but if you visit and subscribe my channel I’ll be really thankful to you.. Please..
https://youtu.be/yeepAoE3o7g

Gavinrardin 2020-11-25 - 19:58

how often would you do this workout a week? cheers and keep it up! amazing!

Ferisar 2020-11-26 - 01:45

Not gonna lie I did it all, in the correct timing, I was sweating of course, but I still got some fat, If I do for one month I might actually just be packed, cause I can do the workout without struggling

Brazar 2020-11-26 - 20:36

Do you make these up? They are so creative Ive never seen them before.. And they kick my a$#.

Faem 2020-11-27 - 00:42

I personally like “Title Text Here Subtitle Text Here” @ 3:00

Daigrel 2020-11-27 - 12:16

Muy pedorro. Y creativos al ponerle nombres a los ejercicios. Juá..

Keraril 2020-11-28 - 00:22

These are superb. Actually something I can use to effectively start up with again at home. Thanks for making this video. ❤️

Saithifyn 2020-11-28 - 09:16

I didn’t see the link to the cards? ��. Pls comment with the link ��

Nalmedor 2020-11-28 - 17:16

Spectacular Cori!!!!
I’ve just gone through that given link you shared and believe me, your arms are toned as hell��
You are a real life ”wonder woman”

Balladori 2020-11-29 - 03:44

Did the whole 20 minute workout be suse watching you influenced me to keep going and in the beginning i was farting a lot��

Goltigul 2020-11-29 - 16:25

Thanks for the great video. I am definitely adding many of these moves to my arsenal!

Kakazahn 2020-11-29 - 19:34

Great Vid guys. All the muscle groups are sollicitated.Very inspiring with all the variations. Thanks for taking the time to make things awesome.

Kegal 2020-11-30 - 05:20

Thank you Guys for taking the time to share with us! Love ♥ these exercises. I will use a few to add to my strength training and that of my clients. It helps to push up the HR.

Thordred 2020-11-30 - 11:01

I love your channel and your way.. You seem just filming yourself and doing all on your own. I am trying to make my channel on my own too. You encourage me very much thanks alot ♥️

Dozan 2020-12-01 - 00:16

I never knew there was so many variations off just one exercise, thanks for the video, that’ hella impressive.

Vinos 2020-12-01 - 13:36

What 96 haters disliked this video? That’s ridiculous! This video and this entire channel is full of gold. Thanks coach Luka and team for all that you do ��

Hukelv 2020-12-02 - 05:47

Great hiit program and great music. Kiwi forgot to mention the name of the exercise she was doing.��

Where did you get this music from? And also the one in one of your intros from old videos.

Beafym 2020-12-02 - 09:11

These are just suggestions or a whole workout? And if it’s a whole workout how often I’ve to repeat and for how long I do every exercise?

Zolozilkree 2020-12-02 - 17:02

I am a beginner I wish the exercises were showed in a regural motion. Not helpful at all

Tojarn 2020-12-03 - 01:41

I lost count @ 3:00
Nice trick you did there! Or was it a monkey ��??

Jurr 2020-12-03 - 20:13

Completed in first attempt. This is worth 2 hrs of workout. Thanks sir!

Darkeye 2020-12-03 - 23:47

Is it just me, or is everyone just missing what he’s saying because they are staring at his neck…..

Flamedweller 2020-12-04 - 07:35

use resistance band set its fcking awesome i love it so much and gain some muscle. I love it so much trust me you will love it to get one for urself at trainhome.shop its great

Rexwarden 2020-12-05 - 01:13

First time being in a heavy workout routine in years, shed a few tears for how out of shape I am, but tomorrow is another day, gotta keep pushing

Kulardana 2020-12-05 - 14:00

1:27 Is it ok if I use the small truck for Hamstring Curls…

Brightcliff 2020-12-05 - 19:40

Hola…me encantan tus ejercicios y tu técnica, ademas d tu perrito tan simpatico, hoy te escribo xq quiero saber dónde compraste tu remera…quiero una!! Saludos.

Murana 2020-12-06 - 01:17

Because of the virus I can only hang out with Mary Palmer and her five friends, when this thing is over my wrist muscles are gonna be jacked!

Dianarin 2020-12-06 - 04:16

I have a question, well actually a few, 1. When you are doing the exercise what do you say to yourself, whats the voice in your mind saying to you? 2. Do you get tired and if so what would you do when you are about to give up the rep? Thanks.

Sternforge 2020-12-06 - 17:21

You motivate me to start do some workout �� thank you Chris,. Greetings from London

Gavirius 2020-12-07 - 07:18

Hey chris, I noticed that when you do biceps curls, you move your elbows forward in the up motion. Is that correct? Are doing it on purpose?

Arilmeena 2020-12-07 - 19:08

Thanks Chris for this fantastic workout. Have a good day.��

Manargas 2020-12-08 - 04:30

Your channel is awesome i use it for my training.keep up the good work^^

Sajinn 2020-12-08 - 06:40

Is it normal that you will only get some exercises from quarantine plan in one workout? So in the upper body workout I got 3 times wall walk in a row but never for example the archer pushups

Kathribor 2020-12-09 - 03:15

Super excited homie just got my weight vest in and I’m going to download that app for sure!! lets get it!! Thanks

Starbreaker 2020-12-09 - 14:29

Your exercises are quite unique and useful! Without talking a lot you are teaching a lot! Thank you!

Whitefont 2020-12-09 - 22:08

Cori I’m so excited to use some of these in my TRX hybrid class! Also where can I get your Wonder Woman tank??? ❤️

Bloodfury 2020-12-10 - 05:39

Amazing video guys! Lots of work went into this one and its a topic that i think about a lot when im away with no access to a gym.

Thanks guys and keep it up

Rageskin 2020-12-10 - 18:59

Cori, Your exercises sequences are always on point, and your music selections are always the smoothest!

Gavi 2020-12-11 - 04:58

After a month of doing this, I can positively say the changes are biiig

Anaranius 2020-12-11 - 11:02

Décidément tu me surprendras toujours! Merci Cori, sportivement Xavier

Ferdin 2020-12-11 - 23:47

Would you recommend doing all these at one go? If so, how many sets would it be enough for each exercise?

Datus 2020-12-12 - 07:47

Very good congrats. Btw what’s the name of the video music? Thank u

Dazel 2020-12-13 - 02:01

This was great info. Thanks for all the ideas! I have been teaching all types of Group Fitness since 1984 and I love getting new ideas from talented fellow professionals.

Arisida 2020-12-13 - 11:58

Can you split them by day and which body part it hits? I’m new….

Malabar 2020-12-13 - 19:03

Also a lot of your routine’s because of body weight only reduce the risk of injury and can be done absolutely anywhere. Live long live well and please please continue the great work. people will be inspired by your videos thus getting them of their butts thus prolonging life. Feel good sister.peace..

Shalinius 2020-12-14 - 02:30

When he says warm up, at the beginning, DON’T FORGET YOUR WRISTS!

Dourn 2020-12-14 - 15:21

I thoroughly enjoy your videos. I’m a dance fitness instructor here in Vegas and I’m constantly taking exercises from you. Thank you sooo much, plus I love your pup he’s so cute❤️

Modilas 2020-12-14 - 23:37

Your videos are amazing! The only thing is below your high standard is the music. Thanks heaps!!!��

Flamemane 2020-12-15 - 01:38

Just left the gym couple hours ago. I should have watched this vid tomorrow. I’m hyped and tired at the same time‼️��

Dorisida 2020-12-15 - 15:26

These moves take things to a whole new level! �� I will definitely be stealing a lot of these moves. Ha! Ha! ��

Tygorr 2020-12-16 - 02:53

Amazing moves as always. I am big fan of yours. Keep it up:)

Kulantrius 2020-12-16 - 10:52

I can do hiit in this music 😉 Questionwhy the front of my shoulders seem to be the weak points during push ups?

Nezahn 2020-12-16 - 20:14

If ur a beginner and not that advanced u should go check out Alex costas quarentine workout video

Thordinadar 2020-12-17 - 06:04

Corona:HA now they can’t get healthy cause I shut done the gyms. Haha. Me:heard of home workouts

Bogamand 2020-12-17 - 17:02

Hey Chris! Thanks for the Workout, super complete as always!
I was wondering, what exercice can I do if i do have a bar to hang on?
Thanks for for the reply!

Truthmane 2020-12-17 - 20:14

Just downloaded your App. Looks Amazing! It’s true most people posting workout videos don’t actually do those workouts (myself included lol).

Gramand 2020-12-18 - 09:46

hey man this is a great workout. just started it today but i had some pain in my wrists from the pushups. are there any alternative ways to use my hands during pushups to alleviate wrist pain?

Tajar 2020-12-18 - 19:22

Can you do this workout every day without not adding no other workouts

Anaradar 2020-12-19 - 15:56

Is it ok if I do this workout everyday instead of following the 4 weeks program?

Muran 2020-12-20 - 00:36

Hello, should I do this everyday or do I need to rest at least a day? I’m trying to incorporate this in my daily routine. Thanks!

Androgamand 2020-12-20 - 11:29

12 year old trying to stay in shape because i am definitely fat.

Wrathbrew 2020-12-20 - 17:33

thank you, it’s done well I’ll study them and introduce them into my program…

Drelahelm 2020-12-20 - 21:27

Finished the 30 day, 30 day 2 and now I’m back for the Day 9 on the 2 week

Aradal 2020-12-21 - 20:29

If you can do the reps you have to use wheights? Or keep the number sets

Adriedar 2020-12-21 - 20:52

love this vid…straight to the point.. You earned my sub BullyJuice

Kabar 2020-12-22 - 07:02

Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

Snowmane 2020-12-22 - 19:45

I like your patience and your determining to do the exercises to the fullest <3

Doomdweller 2020-12-23 - 08:41

I am just a 14 year old with a very overprotective mother who never lets me even try handstand.

Tojamuro 2020-12-23 - 16:50

This dude is a demon here to destroy my fat self in order to bring back my better self

Arasar 2020-12-24 - 08:30

Just half way through the video….. I wanted to take a moment to say how awesome these exercises are.

Moge 2020-12-24 - 10:25

incredible exercises! and also thanks for the explanations in words, very helpful.

Adrienis 2020-12-25 - 02:11

Chris is very articulate on explaining how you do each workout and how it benefits your health��. This guy is a gifted teacher��. Oh yeah, and he has a great physic too! ��

Kedwyn 2020-12-25 - 08:06

Let’s start with the first exercise *stands on his hands*, wtf I guess I suck.

Samur 2020-12-25 - 13:09

I’m following the quarantine home workout on Heria pro app. Love it. What’s a better next step stay on the Heria app or the ThenX app?

Alsath 2020-12-26 - 02:25

I call out each exercise every rep, for an even better workout. Jumping Spider!

Adrielbine 2020-12-26 - 20:48

1:36 thank you for preventing thousands of doors and chairs from breaking in order to use them as pull up bars…unlike everyone else on youtube

Yggnara 2020-12-27 - 05:37

I tried to make my own diet, but it didn’t work. I went to Next Level Diet and let them create diet plan for me. I am delighted with the result

Cerelas 2020-12-27 - 15:55

This video is a real help these quarantine days. Thanks for the great routine.

Morr 2020-12-28 - 02:32

Could someone tell me what that table is called at 3:00 please?

Tegore 2020-12-28 - 12:21

https://youtu.be/Dw2HjvsaI3c
COMPOUND WORKOUT Using body weight(push up based)
To improve
1.Muscle mass
2.fat burning
3.cardio vascular endurance
4.Muscular endurance
Youtube channel name
‘Bfit calicut’
Muammil.K
Assistant professor of physical education
Government Arts&Science College,koduvally

Burighma 2020-12-28 - 15:07

This whole time I’ve been doing biceps curls wrong �� my arms will definitely be sore tomorrow

Raincrusher 2020-12-29 - 06:34

This work out is enough to get lean shape….. No need of any other weights

Tuk 2020-12-29 - 09:54

Hi Cori! You are shredded!! Love the fighter practice part, my favorite. Thanks, Coach! ��

Marisida 2020-12-29 - 17:26

This is awesome! I love how you got to the point and demonstrated all the exercises. Thank you!!!!!!

Mokinos 2020-12-30 - 04:24

Exactly what I need today something simple and short but gets you sweating!

Zari 2020-12-30 - 11:48

Brain training, love the coordination aspect of a lot of your exercises!

Stonesmasher 2020-12-31 - 01:41

Appreciate this need to work these thick man titties of mine lmao

Rainflame 2020-12-31 - 17:55

You guys are so funny. Really help kill the stereotypes that only stuck up douchebags love fitness and being in shape, you stay humble when most would be show offs and put others down, but you do the opposite. I lost 50lbs, built guns and lessened the symptoms of a heart disease and reversed a dangerously high blood pressure because of you guys. You really help change lives for the better

Mothris 2021-01-01 - 06:37

Will this make me gain weight/muscle or burn fat? cuz i want gains

Mazahn 2021-01-01 - 16:19

Who all wants to keep your body fit just by watching the video instead of workout? I ��

Kajimi 2021-01-02 - 01:02

Can i built up muscles doing this?�� 3 round every two days?

Malage 2021-01-02 - 02:59

Please never stop making videos i have been subscribed for years and never failed to learn something new with you Chirs, love from UK <3

Kagar 2021-01-02 - 12:02

After watching your videos for along time I’ve noticed your abs have been getting a lot better aesthetically. Don’t get me wrong your core strength is second to none but back in the day we all new those abs were a little crooked. But know… They lookin hella fine bro!

Conjughma 2021-01-03 - 00:38

This 20 minits are enough to stay fit.. I hav been doing it for last two months

Co 2021-01-03 - 15:05

bends way too down with her squats 😉 knees can’t come over toes.

Kagore 2021-01-03 - 23:51

Just walked down to the beach and did this in sand. Great workout!

Fedred 2021-01-04 - 06:55

What if I cant touch my toes on the toe touch? I’m not flexible to do that

Keleath 2021-01-04 - 17:23

I couldn’t go to the gym for a month, today I tried this routine, I almost died afterwards….

Moralore 2021-01-05 - 08:05

Hi Cris, one question: how many times you recommend us doing this routine? Every other day? Thanks!

Galune 2021-01-05 - 20:28

The workout program that made cavemen become spartans. Thats a bad ass montage dudes

Thorgantrius 2021-01-05 - 23:21

Awesome! You should take a few boxing pt sessions and incorporate that into your training. It ‘ll add so many different and fun options.

Magehammer 2021-01-06 - 12:47

Going to be starting the 12 week plan in a few weeks and I can’t wait! Keep up with the good vids!

Nuadador 2021-01-07 - 01:50

Suggestion for jump rope replacement? I ain’t got one handy but I want to get started right away.

Tekus 2021-01-07 - 04:34

Just finished 30 days today. Took a total of four days off in between. Results are truly remarkable. I’ve been a skinny dude for awhile, and I see the muscle mass now. I’m going to move on to the 30 minute workout for the next 30 days. You can do it and I hope my story helps

Nilarn 2021-01-07 - 19:46

all cool but not those dolphinkicks… I mean, lower back hyperextension?? Not very healthy, bro

Shalinrad 2021-01-08 - 05:06

Never let the size fool you peoples �� do this guy not actually [email protected] Heria.. where….the…fuck are you located ALL BUSSiNESS! link up.

Centrijurus 2021-01-08 - 13:25

Wow! Thank you very much! So much of inspiration for my workouts!

Darkeye 2021-01-09 - 01:01

I love youuuuu!! You’re amazing my dude, keep up the great work ��

Dalamath 2021-01-09 - 08:10

A lot of these moves were stolen from bj gadour mens health he has simmiliar video.

Akijind 2021-01-09 - 14:56

I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #nextleveldiet

Kekree 2021-01-09 - 21:54

Dude you’re a beast! Thanks for the video, since they closed the base gym due to COVID19 I needed an alternative workout. This one is effective and simple.

Thordilbine 2021-01-10 - 15:53

I’m trying to get various opinions. I’m 18 and 5’7 and 107 pounds. I’ve been skinny and small my whole life and I have been off and on workouts but they never stick. This time i’m focusing on what i’m eating and when along with workouts. I know I should be consuming around 100-110 grans of protein a day given my weight. But because i’m wanting to put on a little extra weight and still get lean muscle overall, how much carbs should I be shooting for on a daily basis? If I even need too be shooting high, I have a little stomach fat i’m trying to burn off but literally every other place on my body is twig. All reply’s are welcome! Thanks!

Malariel 2021-01-10 - 22:10

Do this every day, or every other day? help, working out is the only thing avoiding me from loosing my shit.

Darkwalker 2021-01-11 - 05:38

Discovered your channel yesterday and i regret to not know it before cause bro im addictive. I’m french young guy and you made me fall in love with calisthenics, bro you look like god on earth!!

Faerg 2021-01-11 - 19:35

I watch a lot of videos and I will tell you this. One thing I like about this video is you cut straight to it the title is exactly what you put out not a bunch of bullchit talking. My only complaint is this probably actually too many exercises lol. I wish you could narrow it down to a top 10 so I know exactly what I’ve got to do when I start working out instead of picking… like in other words put together a full body plan maybe even 10 is too many I don’t know. I mean I’m sure I could figure it out but I’m lazy LOL

Balmaran 2021-01-12 - 07:27

Day one in the books. Haven’t been to a gym in well over a year been doing OMAD for the last month hit a plateau and decided to incorporate excercose to the routine.

Finished day one slightly out of break but it was pretty good got a decent sweat going. Will update everyday until 30 days has completed with results!!

Dagdardred 2021-01-12 - 07:58

Hey im a 15 year old who is 5’8” and weighs 110pounds (yeahh im underweight) anybody got any idea about the diet i shld take?

Jonn 2021-01-12 - 15:22

For myself
1. 0:53
2. 1:07
3. 2:10
4. 1:53
5. 4:31
6. 5:07
7. 3:40
8. 3:27
9. 5:45
10. 3:51

Goldcliff 2021-01-13 - 03:29

Awesome workouts and sceneries! What did you guys did in Poland?:D

Vudozragore 2021-01-13 - 19:24

This is amazing, great video/demonstrations! Love it! Thank you!

Buriwield 2021-01-14 - 12:20

Wall slides look easy but they’re pretty hard. Great for your posture

Shadal 2021-01-14 - 22:13

I always masturbated to Sailor Moon when I was… �� Uuuhh… ��

Drela 2021-01-15 - 04:15

Если человек может все это повторить, то зачем ему жиросжигание? Ведь откуда будет жир?

Lightfury 2021-01-15 - 12:41

#LukaHocevar this is an excellent self-paced workout video. Do you suggest doing all these exercises at the same time/day? I liked and shared with my friends!

Malaris 2021-01-16 - 03:25

You guys should do a Cable workout from the deadpool 2 movie, Josh Brolin really got into shape fast for that

Oghmalen 2021-01-16 - 10:17

The 2nd workout is a new to me but tried it; is a killer ��

Mazragore 2021-01-16 - 17:15

I keep stumbling upon something new on your channel every single day! Will look forward to amazing videos like this!
Thank you:)

Ianzel 2021-01-16 - 21:26

How much calories should i consume if I am doing this everyday.

Umntrius 2021-01-17 - 19:53

Brilliant!!! Loved the music, loved the settings, especially the truck!

Taudal 2021-01-18 - 02:07

That is SO FREAKIN GOOD! I feel more masculine just for watching it! XD
On a side note, i am really happy for this compilation. You made SO MANY exercises, it was difficult to keep record of them, even having the videos. You guys can be as good as calisthenic specific channels when you do bodyweight videos, that’s impressive!

Yogor 2021-01-18 - 07:03

I hate burpees Cori. They hoort!
My favorite is your cross pushups.

Mazugrel 2021-01-18 - 20:26

Y’all have the biggest balls to be doing these workouts in public ��

Vudozragore 2021-01-19 - 07:16

Seeing this video and actually doing it on the same day. Here are the results Ive seen so far (I will update this every day)

Day 1: I started to extremely sweat on the first exercises but i got through all. I extended to a minute long the 30-seconds break just because i needed more rest. My legs felt sore. My mood became lighter. Definitely continue tomorrow and to the other days.

Day 2: It was less harder than yesterday. I didnt have to extend a 30-second break. My lower body sores.

Day 3. Drinking coke and eating pizza hours before working out is horrible. I could have done it easily if not for this. It gets easier mah friend.

Mojurus 2021-01-19 - 11:39

hahahha polish “żabka” grocery hell yeah. What city is this? Wroclaw?

Molmeena 2021-01-20 - 06:51

The effort you guys put in your videos is really great to see! Why do it all in a boring looking room when you can do it in the middle of the street with people staring with a “wtf?!” look on their face!

Nuadamath 2021-01-20 - 14:13

Son: “Daddy! mum just got me this new toy truck!”
Dad: looks at boy
Dad: snatches toy truck and laughs maniacally
Son: dad….
Dad: Slaps his abs and starts doing push ups with knee tucks

Voodoorisar 2021-01-21 - 01:34

We have to do a circle of the exercises or we complete one and then go to the next when we finish the sets and rest with whwigted to faulure?

Drelari 2021-01-21 - 16:42

I just had a surgery 2 months ago, and was thinking to start my workouts again. But my gym membership was over and i was hesitant to renew it. There comes this video, filling me up with enthusiasm to start with bodyweight first. Thanks guys for always motivating me and bringing some humour in fitness… Thanks!

Oghma 2021-01-21 - 21:21

I woke up this morning thinking I need some bodyweight exercises before I get ready for work [I started home gym-ing doing HIIT spinning bike Tuesday, Thursday] this is perfect! many thanks from a Buff grrrl in training:-)

Gravelbreaker 2021-01-22 - 11:48

I WILL UPDATE AFTER EVERY THREE DAYS
three days in no noticable change jumping jacks are most difficult for me

Kigalmaran 2021-01-22 - 19:23

rolling around on a chew toy is definitely my favorite exercise:)

Kelabar 2021-01-23 - 01:22

How much days i have to rest after do this workout? What tipe of workout can i do after this or i should have a rest day?

Morlubandis 2021-01-23 - 12:31

Hey Buff Dudes I always get a bit nautious when I’m working out. Any experiencie with that or a fellow buff dude? It’s demotivating and it’s hard to focus as wel.

Thetawyn 2021-01-24 - 03:27

so far i am nearly done with phase 1 from your bodyweight program! i am really enjoying it, but maan its hard to get 15 reps in each circuit. your reps are getting decreased by the time your doing your third circuit:-) but i love the challenge.

Dagdalas 2021-01-24 - 11:58

Awesome video! Always get stuck for ideas for bodyweight exercises so looking forward to smashing these out:-D

Alsanin 2021-01-24 - 21:02

I hate cardio but I am always looking for hiit workouts to do because it’s a necessary evil. These were awesome!!

Misho 2021-01-25 - 09:46

Bro Science Life would not be happy there was no bicep exercise til 3/4 through this video

Drela 2021-01-25 - 19:45

what should i do,, I’m 13 weight 180 have a big belly hangs down to my private / should i do CUT OR BULK / OR LEAN BULK??/should i cut down my 2000cal to 1800?or pump it up to 2200?/ I’m 5:3 i want to be more fit. please respond.//
and should i do weights or cardio or both.

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