Full-Body HOME WORKOUT - No Gym Needed - Follow Along

Full-Body HOME WORKOUT - No Gym Needed - Follow Along

SUBTITLE'S INFO:

Language: English

Type: Robot

Number of phrases: 326

Number of words: 2185

Number of symbols: 9476

DOWNLOAD SUBTITLES:

DOWNLOAD AUDIO AND VIDEO:

SUBTITLES:

Subtitles generated by robot
00:00
hello guys it is your brother apocalypse Hampton brother during the apocalypse and your brother doing regular times and let's be honest right now it's not the apocalypse it's not but I'm here to give you a quick home workout routine you can do because as you may have heard a lot of the gyms are closed which good I think one of the best things people a lot of people can do for the health and fitness is to stay away from the gym anyway now if that's what motivates you when you like going to the gym get you up and going I applaud you I have nothing against that but I'm just very
00:31
wary of people trying to sell you your own health fitness and happiness by saying you need these machines you need these weights because to be very clear you do not need a gym to achieve an elite level of fitness strength and health at all now the exercises will cover will beö let's see push-ups pull-ups squats leg lifts bridges and what the heck we'll go over some handstands today now if you've never seen my other content I am a big believer in making
01:02
all calisthenics exercises progressive which means if I'm doing push-ups I'm always working towards a preset goal of sets and repetitions and when I hit that goal I move on to a harder form of pushup so it's very linear in a sense and this is similar to how people approach the bench press if someone were to bench press say 150 pounds they wouldn't just keep bench pressing that legging in increasing repetitions and say well I can benchpress 150 pounds a
01:33
hundred times which would be very impressive actually hit but no emotion we hit a preset goal they increase the weight this is progressive overload and with weight lifting we increase the weight with calisthenics we increase the difficulty of exercise using leverage unilateral you know unit laterality and by laterality range of motion and so on so forth but for this exercise routine I can't combine all of that into one video so I'm going to give you a quick exercise routine that most people can do
02:04
and I'll give some easier variations and some part of variations perhaps so we're just going to start with the pushup I'm going to move the camera around because I don't have a camera person hello from the ground so we're just gonna hit some push-ups it's regular push-ups if you want an easier variation you can do push-ups on your knees like this I don't like to call them grill for shops just me or kneeling push-ups and there are also incline push-ups that you can do with your hands on a table and there are wall push-ups you can find
02:35
all this on Google I'm just trying to keep a brief video that you can do against the wall but we're just gonna hit some regular push-ups right here I would go for a set of 20 perhaps I get it by you don't in my opinion have to lock out the arms that it looks better that way I don't really believe there's a difference a significant difference I've
03:09
done a lot of push-ups some people say the upper two or three inches is the hardest part I don't really see that at all I would say the bottom part is the most difficult not an important thing I think that was 20 yeah I was counting while I was talking is I go from farms almost fully extended to about where my upper arms are parallel with the ground
03:47
like this now when we hit we approach the bottom and the top ranges of motion you want to approach that with a gentleness of how you would kiss a baby I learned that from an acquaintance Paul weighed in his books but you want to approach that with the speed and the aggressiveness with which you would kiss a baby so right here looked like this if I wouldn't like that's bad babies then you kissed it too hard okay
04:19
and similarly up here okay we're not doing clapping push-ups you want to go like this teaches us control and it makes the exercise harder and you want to do the exercise and slow and control like this okay so I believe that was the set of 20 you can go through the other exercises and do this as a circuit so moving on but the next exercise will do is the leg lift now this is if you don't know that
04:52
it is it's similar to a sit-up but instead of bringing your torso up you are bringing your legs up in my opinion it is slightly more functional because we are usually trying to bring our legs up and not necessarily leaning forward in the sense that we need more strength to lean forward if that makes sense but both are flying exercises now you can use exercise mat like this I brought it but I probably won't use it so let's go this actually you know what fine okay we're
05:24
going to aim for two sets of however many you can do or two sets of 35 but a leg lift is done in my opinion like this slow and control now remember in a previous video I mentioned how when I do this I like to suck in my stomach basically I'm trying to keep my belly button that's close to my spine as possible this way the transverse abdominis is working as well as the rectus abdominus this
05:58
now an easier variation is this these are just flat and knee raises okay a little bit harder than that is bent knee raises you see the difference flat just bring your hands up like this pretty much the worst 90 degrees bend the 90 degrees bent legs are about 45 degrees okay what you gonna do I'll do 32 follow along I'd actually don't touch my heels to the ground I hover them about and into
06:58
weight and again you want to approach the bottom part and the top part with the speed strength and aggressiveness which which just a baby like he but he one drawling a lot of rubbles there maybe I was 25 but I'm not the best at County I actually haven't done this in a while anyway moving on let's do let's do squats
08:00
I know it's suddenly dark but I had to move the camera back up so you can see my full body for the squats we're just gonna do regular full-body squats we can go for a set of 25 and an easier variation we'll be going and halfway down another good one you can also use something to help yourself up like a stable surface like a couch or a sturdy table so we're just gonna do a set of 25 like a I don't like how I be calculating myself better I guess
08:45
now I'll have my hands out like this you don't really need to have your hands out you can have them here we have him here this is generally considered easier for some people I think because it helps them balance especially if you have more more padding right here what do you don't want to do is swing up like this we want to be stable and under control at all times and I believe that was a set of 25 now again if you want to do the easier ones
09:39
like that and I wouldn't use the door handle to the cycle a stable surface to help you up movie on let's do pull-ups okay so pull-ups are generally considered a more difficult bodyweight exercise so we're going to shoot for a set of nine if you want an easier variation I don't have room to show you here but you can do something called a horizontal or an Australian pull-up which is basically just lowering the bar to where it's round sternum height or
10:13
hip height I would start with starting height to make sure you're comfortable with that and if you have a pull bar that's adjustable you can actually move it down or you can buy some gym rings and you can hang them from anything that's one of the best things you can buy in my opinion so we're just gonna do this slow and steady I can all the way down and all the way up what if it hurt your joints you don't have to do the bottle position for now I think that was seven nine I might have done an extra one I don't think I didn't
11:18
want fewer she's gonna move on to bridges okay welcome back to the ground for this one we're gonna do bridges again a lot of people even if they're fairly strong or fit can't do them at first or can't do a lot of them don't worry there are easier variations you can do something called a short bridge or a half bridge which is just this a harder variation would be a straight bridge like this but for my demonstration we're just
11:53
going to do regular bridges I'm going to move the camera back a little bit so you can see more of my body and we're going to do two sets of nine I'm going to demonstrate one set as I've been so far want to push from your hands and your place a lot of guys will want push just from their arms because they're macho and try to push fairly evenly from your legs and your arms you really want to shoot four fully extending your arms and your legs I know
12:42
it's difficult I can't always really I can't usually do that an important note for bridges if you want to do them while you're breathing normally and evenly unless you're flapping your mouth like I was you don't really want to seem like you're straining to breathe being able to do bridges while breathing normally and evenly is a sign that you've begun to master the exercise okay moving on to our final one let's do some hand balancing exercises we can do them
13:24
against a wall especially if you're starting out it's important to build up strength before you build a balance for handstands we want an important note for handstands is that they are optional you do not have to do them if you can't do the rest of the exercises very comfortably and easily you may want to avoid these if you especially if you can't do the push-ups the two sets of 20 push-ups we do 25 push-ups very comfortably easily you may want to avoid handstands for now until you are stronger don't worry it will come and
13:56
you can rest assured that your training your your shoulders and your arms very adequately with all the other exercises so an easier variation of the handstand would just be a headstand which I'll show very very briefly before I move on to the handstand we're gonna do either one or however long you can do I'm just going to demonstrate for about fifteen to thirty seconds I'm going to count in my head good luck to me so just follow along we're gonna do them against the wall again first until we build up the strength of them we could do them freestanding
14:26
[Music] like this pick up your heels should touch the wall very quickly there should not be too much pressure on your head you can be anywhere from like five inches to 15 inches whether it's more helpful for you away from the wall that's a headstand so we're just gonna do a handstand about how long you can do
15:04
probably one part I probably won't lock down in handstand I probably won't edit that out it's too lazy inseam sale okay okay that's my home workout routine again if you were following along you would proceed to do that again maybe twice I'm sorry if I ramble on a little bit too long I was kind of worried about that I'm a very thorough kind of person and I want to make sure to give you the information that you need especially if it'll keep you safe even
16:00
if it does take a little bit longer I will put a time code at the beginning of the video so you know when the exercises starts this is Hampton from hybrid calisthenics I hope you stay safe out there I think you'll be okay if you follow my social media on facebook Instagram tik-tok whatever I'm trying to be everywhere I give some infection prevention tips and you can always reach out to me on social media or by email and you can stalk and you ask me any questions thank you so much for watching talk to you guys soon

DOWNLOAD SUBTITLES: