# Athlean X Covid Bodyweight Exercises

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.

This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.

This workout for home is going to allow you to hit your total body in under one hour.

With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.

These patterns are broken down below and the exercises included in each are shown.

Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.

Here is how to construct the perfect home total body workout A:

1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats

2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (long head contracted) OR Knee Cobra Pushups

3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
Alt. Sprinter Lunges 
Plyo Sprinter Lunges (jump from higher position if more beginner)

4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls

5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Reverse Corkscrews
Black Widow Knee Slides
Levitation Crunches

6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Angels and Devils

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

Here is how to construct the perfect home workout B:

HINGE / POSTERIOR x 3 ROUNDS
Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks

LUNGE / ANTERIOR x 3 ROUNDS
Alt. Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps

UPPER PUSH x 3 ROUNDS
Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Side Lateral Raises (from knees for beginners)
Tricep BW Extensions (long head stretch)

UPPER PULL x 3 ROUNDS
Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows

ABS x 2 ROUNDS
Ab Halos
V-Up Tucks
Sit-Up Elbow Thrusts

CORRECTIVE x 2 ROUNDS
Reverse Hypers

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.


## Athlean X Covid Home Workout

This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.

This workout for home is going to allow you to hit your total body in under one hour.

### Version A

- 1 × 1min Alternating Single Leg Box Squats
- 1 × 1min 1 1/2 Bottomed Out Squats To Failure
- 1 × 1min Jump Squats
- 1 × 1min Handstand Push-Up (Wall-Assisted)
- 1 × 1min Rotational Pushup
- 1 × 1min Cobra Pushup
- 1 × 1min Alt. Single Leg Heel Touch Squats (kickstand Opt)
- 1 × 1min Alt Sprinter Lunge
- 1 × 1min Plyometric Sprinter Lunge (jump)
- 1 × 1min Pullups (seated Opt)
- 1 × 1min Human Pullovers / Sliding Pulldowns
- 1 × 1min Inverted Chin Curls
- 1 × 1min Reverse Corkscrews
- 1 × 1min Black Widow Knee Slides
- 1 × 1min Levitation Crunches
- 1 × 1min Angels/devils

### Version B

- 1 × 1min Slick Floor Bridge Curl
- 1 × 1min Long Leg March
- 1 × 1min High Hip Bucks
- 1 × 1min Alternating Crossover Step Ups
- 1 × 1min Reverse Lunge
- 1 × 1min Split Squat Jumps
- 1 × 1min Variable Wall Pushups (knee Decline Pu --> Knee Flat Pushups)
- 1 × 1min Alt Bw Side Lateral Raises
- 1 × 1min Tricep Bw Extensions
- 1 × 1min Chinups (seated Opt)
- 1 × 1min Inverted Row
- 1 × 1min Back Widows
- 1 × 1min Abs Halo
- 1 × 1min V-up Tucks
- 1 × 1min Sit Up Elbow Thrust
- 1 × 1min Reverse Hyperextension - Bench