The 10 Greatest Home Exercises
what's up guys .so today i have a challenge and the challenge is actually thrown tame and I'm going to actually answer that challenge for you you see somebody said Jeff put up your ten fingers now each of these ten fingers has to represent one thing your ten best home exercises you only get ten because you only gotten fingers what would they be and I know that we're going through a time right now where we need these options so what I want to do is I want to pare them down I'm going to cover your entire body in just ten selections all right so be ready to hear guys I'm going to hit every muscle in your body let's start with the first choice right here I'm so exercise number one I actually care so much about this that I climbed all the way up here to cozy up with it to announce it it's the pull-up guys you know how much I love this exercise when it comes to training your back there's no better exercise than this you can see here that it is obviously one of the most demanding bodyweight exercises and it is a home exercise because all you need to do if you don't have a big elaborate set up like this it's going vest in a simple pull-up bar for about 15 bucks the fact is it can't escape the benefits that this exercise provides is absolutely the number one for your back now hold on second I know some of you out there are saying but Jeff what if I can't do pull-ups I'm not going to be able to take advantage of this video no not true
I'm going to give you guys a step-down variation so that you have an option no matter what level you're at right now for everyone the ten best I'm going to show you here and when it comes to the pull-up if you can't do them guys you can do this this is your inverted row and the inverted row while working your back in a different plane more horizontal instead of vertical it’s still going to provide a great exercise option for you when you're stuck training at home and maybe you don’t have that pull-up bar or you just can’t do them right now alright so exercise number two now is actually another back exercise because you see I don't think we ever train our back enough and this one here something you can do anywhere literally anywhere you could hook your hands under something it could be on a closed door it could be under a coffee table or can even be grabbing the leg of your bed this is called a human pullover and what we’re doing here is we're not necessarily trying to work our ABS although they will obviously be working to stabilize your body what you're doing is you're pulling your body up by pulling your hands into this fixed base here basically doing a lap pull over but except instead of moving the dumbbell you're moving your body this exercise is challenging you could obviously shorten your legs social unweight some of the load that you’re lifting but the better thing is to just continue to try to get stronger at this and if you can't do this at all right now you do have a home option and that is the sliding pull-down
I've showed this to you before it's one of my favorite exercises you can do at home you’re literally once again allowing your arms to drive you into a straight-arm push down by allowing your body to slide in and out on the floor providing the resistance either way guys this pairs up perfectly with the pull-ups for that great one-two punch that you needing the first two spots on my selection of the ten best exercise number three now is going to be for your chest and it’s push up now look you know I have some issues at the push up but you have to do it right in other words that means getting fully extended and also doing something else here and that is trying to get some relative adduction involved because we know that to fully contract the chest you want to try to somehow bring your arm across your body and we know the challenge that the push-up provides because your hands are in affixed spot you really can't get that unless you do this and this is the rotational or twisting pushup and you can see that every time I come up I literally twist my body into my arm which creates that relative adduction which gets a better contraction in the chest which ultimately makes this abettor version of any push-up that you’re going to do now the beauty about this is it has its own step down or step-up variations if I want to make this more difficult I can simply put my feet up on to something like a couch and do decline version or I go the opposite way and I put my hands up on something higher than me which is an incline push-up and it makes it easier but you can see that no matter which version I choose I'm still able to add that rotation and therefore make the exercise more effective exercise choice number four this time we're moving up the arm little bit here to the biceps and if I have one thing to do for the biceps
I’m going right back up to the pull-up bar here to do this and this is a bicep chancel so I've talked about this one before it's all in how you do the exercise this is not just the chin up although that is a good exercise for your biceps as well this will add that additional load that helps to overload the biceps more effectively I'm actually allowing myself to kind of lean back and I’m pulling up until that bar crosses my forehead on every single repetition essentially trying to curl afar straight up to my forehead except I don’t have a bar I've got my body being pulled up to that bar this is a really effective way to train your biceps but I get it once again it's a little bit difficult and if you don't have that pull-up bar then what do you do we do this instead this is just an inverted chin curl the same thing applies here though I'm not just doing an inverted row I'm actually shifting my body forward
so that when I curl I'm really just curling mostly from that elbow joint targeting the biceps more effectively the fact is guys no matter which one you go with their both going to hit you hard and they both deserve spot on a fourth finger of mine I just want to make sure you're still paying attention so exercise number five it’s one that you could actually do sitting down or actually using the damn chairs that you're sitting on you see because this one's going to work your triceps and if the upright triceps dip you see if you take these two chairs and you position them this way now you've got the perfect station here to do your dips and I like doing them across two chairs here because it's going to like force you to remain upright and the action of staying more upright actually keeps your elbows tighter to your side so that you get abettor contraction on the long head of the triceps right we know that the more we lean forward the more our arms are out in front which is good for elbow extension but if we really want to get that long head of the triceps fully contracted it's got to get to our side or back behind our body so let's say you can’t do this exercise though what do you do what your still can sit down but you do this instead it's to see theatrical dip it requires a perfect setup you don't want your hands facing forward you want your hands rotate it back to open up your shoulders and put your shoulders in a healthier position to do the exercise and then from here you go down no lower than 90 degrees you come up once again you see that good heart contraction on the triceps if you’re trying to hit your triceps guys either one of these is going to do the job it remains here on that fifth finger for area son I've showed you move on to our second hand here we actually used this thing right here hanging on my thumb and that is a band you see it's an affordable piece of equipment that’s going to open up a whole bunch of possibilities when it comes to great home exercise options and when we ‘retraining the legs guys added resistance is crucial when you're training in the home environment so my choice here though I'd have to pick between say a pistol squat I'm going to lean little bit more towards this one instead and this is a banded Bulgarian split squat you guys know how much I like the exercise but beyond that we can actually create some pretty good resistance by simply doubling up the band what normally provides about 40 or 50 pounds of resistance in this band we actually now get around 80 to 100 pounds and thesis pretty tough that's like holding pair of 40 or 50 pound dumbbells now that may not be the appropriate load for everybody but at least it's a good starting point and it gives you an option that's much better let's say awhile bunch of air squats and if you don’t have a band but you still want to benefit from this exercise you do have the option to do this instead and that is simply just to slow down the body weight version of the exercise that means to create more tension within the exercise you're performing and this one and a half rep version of the Bulgarian split squat is definitely going to be more challenging and it's going to be an equalizer for those that used to crank out just a whole bunch of repetitions of this unchallenged exercise number seven now turns it around and hits the other side of the legs the posterior chain and my favorite here is right here on as lick floor we call it the slick floor bridge curl this one is one of my favorite posterior chain exercises regardless of whether or not you ‘retraining in a gym or not because what it does is it integrates those hamstrings and gluts together and I don't care how much you RDL this one's going to bring you to your knees or maybe in this case to the floor and if you can't do it guys all
I suggest is that you simply don’t let your legs go out as far start by letting they'll go out just a little bit and then as you get stronger and stronger you're going to be able to get them all the way out exercise number eight now we're sticking with the posterior chain and all you need to does get one of these bad boys here the lute-ham raise guys and you're good Togo okay you know I wouldn't do that to you see you can actually replicate the benefits of this without actually needing this machine and all you have to do is set yourself up like this so you’re going to set something up in front of you to actually catch your weight and the idea is to e centricallylet yourself lower to overload thoseglutes and hamstrings and then when youget down to that surface you allowyourself to push off just to the pointwhere you can actually then catchconcentric Li the exercise and pullyourself back up to the top using thoseglutes and hamstrings once again now ifyou're a little bit more on the advancedside that all I would do is try to takethe box away andthen use a push-up to get yourself outof the bottom position either way you'restill trying to grab hold and cancentrally pull yourself up it's not topush up driving you up it's just to pushup driving you to the point where you can get those hamstrings and glutesworking to pull you upmoving on to exercise number nine we gotto hit those shoulders guys and there'sno better option I don't care whereyou're at then right here against thewall and it's with the handstand push-upthis is a simulation of the overheadpress now there is some limitation interms of how low you can get your bodywould do the exercise but you can evenfix that by placing your hands up on topof a couple books so you get a littlebit more range of motion the fact isthis is a very challenging way to workyour shoulders that does its best tosimulate that overhead press but let'ssay you can't do it because I'm sayingthis is a very difficult exercise what are you going to do try this this is thedive-bomber and all we're doing issimply modifying the angle of our bodyso that we're not totally vertical butmore at this 45-degree angle but theidea is still the same you're pressingyour body out of that bottom positionand a little bit less of a decline herebut still overloading the shouldersprimarily on every single repetition andyou didn't think that this last littlefinger of mine wasn't going to be reservedfor a face pull did you see the thing isthis you got to do it because it'salways going to fit into my top ten best if you're going to give me ten matter factsprobably my five but I don't care howyou do it you see cuz when you're homeyou have a lot of options what I'd liketo see you do is maybe try this one outand this just uses a door and I showedyou a whole video about why this is asuperior version of the face pool andwhy it helps to engage all the musclesof your upper back including that hardto hit rotator cuff but we can just takethe more standard version if you stillhave that banned from the Bulgarian split squat you just do the banditversion of this or you can just do whatI showed you in previous video andthat's just to throw a plate inside of atowel and do these instead guys I don'tcare how you do them the fact is just do them they're always going to belong and the10 best of any list of mine and so withno fingers left here guys I didn'tactually forget about your core what Idid do is I put together an entire videosix-pack abs in 22 days
I want you guysto check it out it's a great ab routine you're going to want to make sure you do itis perfect for the home environment and speaking of perfect if you're looking for a complete workout program you cando at home without any equipment at allit's our athlean Xero program it's available at athleanx.commean time if you found this video helpfulleave your comments and thumbs up below let me know I swear I'm going to cover I'lldo my best to do that for you and also ven have already done so guys click subscribe and turn your notifications soyou never miss a new video when we put one out alright guys I'll see you soon you
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