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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.

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Created by

Pigankle

Workout Breakdown

Version A

Squat/Anterior

Alternating Single Leg Box Squats

1 set × 1min

1 1/2 Bottomed Out Squats To Failure

1 set × 1min

Jump Squats

1 set × 1min

Upper Push

Handstand Push-Up (Wall-Assisted)

1 set × 1min

Rotational Pushup

1 set × 1min

Cobra Pushup

1 set × 1min

Hinge Posterior

Alt. Single Leg Heel Touch Squats (kickstand Opt)

1 set × 1min

Alt Sprinter Lunge

1 set × 1min

Plyometric Sprinter Lunge (jump)

1 set × 1min

Upper Pull

Pullups (seated Opt)

1 set × 1min

Human Pullovers / Sliding Pulldowns

1 set × 1min

Inverted Chin Curls

1 set × 1min

Abs

Reverse Corkscrews

1 set × 1min

Black Widow Knee Slides

1 set × 1min

Levitation Crunches

1 set × 1min

Corrective

Angels/devils

1 set × 1min

Version B

Hinge/ Posterior

Slick Floor Bridge Curl

1 set × 1min

Long Leg March

1 set × 1min

High Hip Bucks

1 set × 1min

Lunge Anterior

Alternating Crossover Step Ups

1 set × 1min

Alternating Reverse Lunges

1 set × 1min

Split Squat Jumps

1 set × 1min

Upper Push

Variable Wall Pushups (knee Decline Pu --> Knee Flat Pushups)

1 set × 1min

Alt Bw Side Lateral Raises

1 set × 1min

Tricep Bw Extensions

1 set × 1min

Upper Pull

Chinups (seated Opt)

1 set × 1min

Inverted Row

1 set × 1min

Back Widows

1 set × 1min

Abs

Abs Halo

1 set × 1min

V-up Tucks

1 set × 1min

Sit Up Elbow Thrust

1 set × 1min

Corrective

Reverse Hyperextension - Bench

1 set × 1min