# 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