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Bodyweight Workout Routine (BUILD MUSCLE AT HOME!)

What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. How about a bodyweight workout that all depends on the outcome of the Super Bowl? Well, that’s what we’ve got here today. Now whether you’re watching this video before the Super Bowl, during the Super Bowl or after the Super Bowl, you’re going to have your work cut out for you because your workout is going to depend upon what the score of the game is. Now, the average person that watches the Super Bowl will consume on Super Bowl Sunday 2,400 extra calories. That’s a lot of calories. So, you can either try to do this during the game as I’ll show you here, or you do it any day after the game, matter of fact, when the game is over, I will post the score right here and you’ll know exactly what you’re going to have to do for the workout based on what I’m going to describe to you now.

So, basically the old Super Bowl pools that you’re familiar with, you have all the numbers across, zero through nine, zero through nine, one for each team. In this case, Super Bowl 49, the New England Patriots and the Seattle Seahawks. In these typical pools, you’ve filled out a box. The numbers get pooled. You have 2 numbers, the last digit in the score, that’s what the number is, that’s whether or not you win the pool. Well, in this case, oh, you’re going to win all right, but you’re going to win some bodyweight exercises that you’re going to have to do, 50 of each one. For zero, we have Archers. You can see me demonstrating here the Archer. You’re going to do 50, ok. That 25 to the right, and 25 to the left. The numeral 1 here, Hannibal Push Ups. Tough exercise, but this is not an easy workout. We’ve got 50 Hannibal Push Ups. Number 2. Scissor Jack Burpees. A right leg, a left leg, switch down to a Burpee.

Come back up explosive, hard exercise. Number 3. Stair Jumps. If you’re working out at home, and you don’t have a bench to jump on, pick 2 steps and jump up on those. If you’re really just starting out, try to pick on just the bottom step and jump up on that. Next one, Number 4, one of the best bodyweight exercises, Pull Ups. Now, if you don’t have somewhere that you can do Pull Ups in a doorway, you should invest in a bar, but if you don’t, you could always Pull Up underneath a countertop or an overhang in your house if you have one. Again, buy a Pull Up Bar, they’re like 10 bucks.

The Next thing, Number 5. Single Leg Landmines. Each leg, 50. Ok, So here, demonstrating what it looks like, an explosive lower body movement, 50 coming up on the right, 50 coming up on the left. Next, Number 6. An ab exercise, Hanging Leg Raises. Again, a tough exercise. If you’re just starting out, you might want to lighten up that weight that you have to lift. Pull the knees in and do hanging Knee Raises instead, but 50 nonetheless. Number 7. Side Kickthroughs. Here, you’ve got 50 on each leg as I demonstrate again this quick-foot, quick-transitional exercise on the ground athletic. Aim for 50 to each side. Next up, Number 8. Dragon Thrusts.

Another tough ab exercise focusing on that lower ab strength. You’re going to kick up and out. Try to make sure that you don’t sag in your low back. Come back in. 50 reps. And finally, 9, Bodyweight Tricep X-Tensions. You’re going to try to get 50 of these again as many times until failure. So, here’s the rules. We know that each one of these digits is the same. So, if at the end of the first quarter, the score is 3-0 New England, well, 3 of you are going to be doing 50 Stair Jumps and nothing will be the Archers here. 50. If at the end of the first half, it’s 19-10, well, again, you’ve 9, you’re doing 50 more Bodyweight Tricep X-Tensions and 0, another 50 Archer Push Ups. What we’ve got here guys, is your entire workout consisting of 400 reps, ok. You determine what it is, quarter by quarter, what the score is at the end of every quarter, Again, I will post every quarter’s score here. First quarter, halftime, third quarter and final score of the game. That will determine what 400 reps of these exercise you’re doing and we’ll see just how super you are at bodyweight training.

Now guys, if you’re looking for a complete zero-equipment, not even requiring a Pull Up bar, workout program that will help you to build muscle because a lot of bodyweight programs do not help you build muscle.They’re simply glorified cardio programs. We know what they are. Athlean Xero is a bodyweight program meant to help you build muscle period. You can get it over at ATHLEANX.COM. We say No bars. No bands. No bench. No bull. We mean it. Again, here, I’m extending it a little bit. We’ve got a bar that we’re using, but other than that, absolutely nothing required for ATHLEAN XERO to build muscle with your own bodyweight. You guys are the machine.

If you guys like this video, make sure you leave your thumb’s up and of course if you’re watching the video before hand, make a prediction. Who do you got? Seattle or New England?? I’m a New England guy, but I’ve got to say, I don’t like to flake gate. I’m pulling for Seattle tomorrow. Alright guys, I’ll see you soon. .

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