The ONLY Workout You Need to Build Muscle at Home

If you want to build real muscle and full body strength without ever stepping into a gym, then this is the perfect seven minute workout to do every day from home. You don't need a gym and you don't need weights, just you and your own body weight. In the next seven minutes, we're hitting every major muscle group. Shoulders, back, chest, arms, legs and core with seven exercises only, each lasting about one minute. And the best part? I will give easy variations so everyone from any level can jump into this workout. And you can simply follow this workout with me and make sure to stay until the end, because I'm going to give away one set of calisthenics family rest reps to one of you. So the only equipment you really need is your standard furniture. Get yourself two chairs and one table so if you're ready, let's get started. So to hit our shoulders first we're going to start with bike which for each exercise I will explain it briefly for about 20s. And then we train the exercise together for 40s. So with the pike push up the goal is to hit our shoulders the front delts. So we're going to start in a pike position, lean a little bit forward, and now you're gonna bring your nose in front of your hands like this. If this one is too hard, you can also do the incline bike push up on an elevation, for example, with your chairs. All right, so let's get started. Make sure you properly warmed up before we start this routine. And without further ado, let's set the timer for 40s. And let's start working together in 3 to 1. Place your hands on the floor and lean forward and push. Try to do this as control as possible. Try to keep your elbows inwards so don't push them out. Don't flat them out. Let's go for eight reps. Come on. We want to put some time and attention to actually build those muscles from home. Come on. All right. That's it. Great work. Now to hit our back muscles we're going to use a table. So make sure to head over to your table. So I got my table set up right here. So what you gonna do. You're gonna bring yourself underneath the table. Make sure you bring yourself at the center of the table around here. Grab the table on the edge on the outside. From here, you bring your glutes up and you're gonna bring your nose towards the table. Like this. Keep your chest up and pull. To make this a little bit harder, we're gonna do force reps. So we're holding the top position for three seconds, and then we go down this make sure we're gonna stimulate muscle growth even more from working at home. If this is too hard for you, you can just do the regular table row. All right, let's get ready. 40s in three, two, one and go grab the table. 123 and down. Chest up. One two, three and down. Make sure you keep your core engaged. Nice and controlled. 123. Don't let your hips sag in. Come on. 123. You can really start feeling your legs. 123. Chest up. Retract the scapula. One. Two three. Oh. All right, that's it. 40s up. All right. Great work. Now let's prepare for the next exercise to hit our chest muscles. And for this we're going to use two chairs. So make sure you're gonna place your chairs in front of your bench or your couch. Because we're going to elevate our legs here. What we're going to do our full range of motion push ups. Because the goal of this video is to build muscle from home. And that's done by fully stretching the muscles and time in the tension. So with this exercise, we're not just going to do the standard push up, but we elevate our legs on the surface. We open up the chest, and from here we're going to initiate the push up and go as deep as you can to fully stretch the muscles, the backs and push up. All right, let's do this together. If this one is too hard, just do the regular push up on the floor. Okay. Let's do this in three, two, one. And let's go for 40s. Let's get ten reps in all the way down and up, all the way down, up. Make sure you keep your elbows alongside your body. Don't flare them out. Okay. That's for come on.

Five. Come on. All the way down. Six straight arms. Keep your body straight. Glutes activated. Seven. Eight. Come on. Mine. Let's get one more. We can't stop at nine. Right, ten. All right. Great work. So upper body is getting pump now. Now let's move on to the next exercise to train our biceps. And for this muscle group we're going to do bicep curls from home. And you've got two options here. The first one you can use your chairs if they are not too heavy. The second one is my preferred way is using resistance bands to do your curls. So let me show you how it's done with the chair. You just grab the chair at a point where the weight is evenly balanced out and you start. Let me turn this way. Actually, you grab the chair here. Of course, you can also use a water bottle, a gallon, whatever, something with resistance and start doing full range of motion, isolated bicep curls. Because honestly, that's just the best way to build your biceps from home. Let's just be clear on that so you can do that if you don't have the resistance bands. But if you do have a pair of resistance bands, you can stand on the band, find your perfect sweet spot of resistance, and start doing your bicep curls. So that's what I'm going to do. You can use your chairs or something else for this one. Actually, let's do each arm for 30s. Are you ready? Let's get started in three, two, one and go fully stretching. Fully up, fully down. Make sure you do the negative control as well. Maintaining the control here, stretching and isolate. Put full focus on the bicep. Come on, keep it up. All right. Now switch to the other arm. Grab the other chair and let's do another few curls. Let's aim for six girls on each arm. So that's three. Four. Five. That one six okay great work. Now for the next exercise to train our triceps, which actually makes the majority of our arms. So this is even more important if you want to build those bigger arms from home. We can use the same setup here because we can do deep dips on a chair. So with this exercise you can start on your chair, grab the edge of the chair, walk yourself a little bit forward just this up. And now you bring your arms in a 90 degree angle. That's your first variation, but even better, go a little bit lower to fully stretch the tricep muscles. Okay, so let's do this for another 40s and let's get started in three two, one and go grab the edge. Walk forward, and let's do this one just a little bit further than 90 degree. Doesn't have to go super deep because otherwise your shoulders get a little bit too stretched. Make sure to contract those triceps at the top position right here. All right let's keep going. So aim for ten reps here. All the way down and up. Come on last one. There we go. Nice work. So our upper body is getting super pumped right now. So now let's take it on a bit lower towards the core and then the legs. So now let's actually first start with your legs because those are bigger muscles. So we're going to do deep bath squats to get more time and attention on the muscles that we're working. You can do this weather resistant band if you have. Otherwise just do it body weight so you can step in the band to make it a little bit harder. Grab it around your neck and now initiate the squad. So go down, hold this position 321 and push back up. Let's do this for 40s and 321. Just this nice and forward. And hold this 123 and push your knees a little bit out while you're squatting up okay. To make sure you don't bring your knees in. Two three. Let's go for six controlled reps here. 123. That's for come on. 1235. One more.

One through three. Okay. Great work 40s. Now let's finish off this routine by my favorite exercise to build your abs from home. And that exercise is the hollow body dynamic. Because then we're combining isometric strength with concentric reps dynamics. While we're both working on our upper APS by doing a crunch and our lower FS by raising our legs. So that looks like this. You start in a hollow body position and you bring your upper abs up and your legs off the floor, and you come down. Do this as controlled as possible. So not like this, but just control. Find the moment here and go down. All right. Actually, let me get a soft blanket here because it's quite hard on the concrete. Let's do this together for the last 40s of this routine. Are you ready? Let's do this. Three. Two. One hollow body. Hold and up. Really? Try to crunch right here. Hold it for a moment and go down. If it's too hard. You can also do this with tucked knees like this. Okay. Come on. 10s. One more last one. All right. And that's it. So you've just hit all your major muscles with this only seven minute workout. You can do absolutely from home with zero equipment. So make sure to do this routine about 3 to 4 times each week and don't do more. Consistency is key and not random workouts. Okay, and like I said in the beginning of this video, let's get into this week's giveaway. I'm going to give away one set of these calisthenics family resistance bands to one of you. So how to win? Make sure to like, subscribe, and comment within the first seven days. The winner will be announced in next week's video. Let me know what kind of follow along workouts you want to see from me in the comments. Maybe a core workout routine, maybe a leg workout, or another upper body or full body? Just let me know and I'll start creating that as well. And last but not least, if you really want to take your training seriously, then make sure to download our Calisthenics Family workout app in the App Store and Google Play in our custom made calisthenics workout app. You can follow multiple programs, for example, for mastering calisthenics, for building muscle and strength, for skilled mysteries, and for losing weight and even flexibility and mobility plans. So everything what you need is inside this app. You can track your progress, stay consistent, and even watch your total skill level in our very unique calisthenics skill board. So make sure to download the app from the Google Play Store or App Store. You can start absolutely for free. Click the first link in the description and I'll see you inside the app. Thanks for watching guys, and I'll see you in one of the next videos. Besides.