30 Minute Full Body Strength & Mass Workout | Day 1 - At Home Training V2

A1. Nordic Curl Isometric - 3-4 x 20s
A2. Lying Slider Hamstring Curl - 3-4 x 4-8r (4-0-1-0)
Rest 10 seconds between exercises and 90-120 seconds between rounds.
B1. Planche Lean - 3-4 x 20s
B2. Pseudo Planche Push Up - 3-4 x 6-10r (3-0-1-0)
B3. Sphynx Push Up - 3-4 x 8-12r (2-0-1-0)
Rest 10 seconds between exercises and 90-120 seconds between rounds.
C1. Band Lateral Raise - 2-3 x 10-14r (1-0-1-2)
C2. Arch Body Lift - 2-3 x 10-14r (1-0-1-2)
Rest 10 seconds between exercises and 60 seconds between rounds.

INSTAGRAM: @TheBodyweightWarriors

This video shares a 30-minute no equipment, full body bodyweight strength workout that will help develop strength, hypertrophy and all round gains whilst having no access to a gym.

MUSIC BY:

See you in the next video!

[BodyweightWarrior]

A much-needed refresh of the original At Home program, I hope this helps you out! It is part of a 3-day (Mon/Wed/Fri) full body program that I will continue to publish over the week. There will be no flexibility routines in this one, feel free to do any of the ones on the channel on rest days :)

[MrArthurbanks]

Sometimes a relaxed approach to fitness instructing helps a lot especially to those who feel a lot discouraged and pressured. Thank you Tom!

[MsTrinichic]

Your flexibility for runners helped my runs so much last week 10k 1.12 and this week 13.1 half marathon 2:47 PR.

Will add this to my cross training days.Cheers

[nataliaramirez]

I always come back to your programs when life gets crazy and I risk falling off the train. I love your vibe and your programs. Thank you!

[iw]

I was just looking for a new exercise routine! The explanation behind your moves really makes the difference. I have been streching for some time but with your methods I improved so much quicker.
So I would only imagine the same for your exercises. Many thanks & much love :)

[hopedivya]

I am SO excited for I did the last one for a month and a half and it helped me SO much!!!! I really appreciate the explanations and having something to follow. It was the first time I worked out consistently on my own without injury AND saw big gains!

[sshapiro]

I dig the follow along style videos. Adding this to my mountain bike cross training plan. Thank you!

[KSINregirat]

This content is worthy of a million subscriptions

[rohanmangar]

it will be my comeback program! thank you so much for all the information and genuine advices you give. you are my inspiration!
i wish you shipped in india too.

[makiki]

Hey Tom! I discovered your channel a week ago and I began with your At home training V1. After a first week I feel much better and much flexible. Definitely gonna try this routine as a refreshment. If only I discovered your channel much earlier. Keep up your good work!

[michaelsalter]

Having just been made redundant this workout has been perfect to kickstart my day with a positive mental attitude 👍

[nontaliemorrow]

I was just wondering if you were going to make another one of these. Thanks Tom! As a note, I do like it when the timer starts with your reps. That way I know exactly when you’re starting and not just demo-ing. Makes it a bit easier to follow along. Great work though. Also, loved those Sphinx push ups! I’d never seen those before and they were killer.

[skybin]

I am grateful to you for your videos. I always follow the youtube page with great excitement.
Is it possible to prepare an upper-lower split program? including core zone?
Thank you.

[dabeauty]

I really like this instructor because I'm not huffing and puffing like a maniac, the music isn't like I'm about to storm the Bastille and he's not jumping around like he's on meth. I can actually get through 30 minutes of exercise without realizing it

[StevieyTV]

Morning coach 🤭 i'm gonna start my training now. How was your weekend?

[spinnettdesigns]

Thank you so much for this! 👏 I can’t even do one of the hamstring curls so I’m going to work at that right away

[SixtySecondCider]

Nice workout, Tom. Thanks! Looking forward to the rest of the routine. 🥇

[jorgecardoso]

Wow, thanks Tom! I was still using the mass gain workout from months ago
Its great, but a refresh from it will be very nice

[ericadewitt]

Hey Tom! I love your workouts as they are the only non-HIIT body weight strength workouts and I can find and are really helping me gain strength and learn how my body works. A quick question, I follow a fairly loose mobility program (15-30 5ish x/week), and was curious if you have any recs for how I should thread that into strength work? It is something I should do pre or post strength or on days when I don't do any strength at all? Thanks so much, keep uploading, your content is fabulous.

[fitbylaw]

Q on progressions for lat raise:

If I can’t get my arms up to a full lat raise with the tension band should I try to get a stretchier one? I think this one provides up to 10lbs of tension. In the gym I’d only do one arm lat raises with 8lbs. I could do the same with the tension band until I get stronger?