FULL BODY HOME WORKOUT | BUILD MUSCLE NO EQUIPMENT | Rowan Row

FULL BODY HOME WORKOUT | BUILD MUSCLE NO EQUIPMENT | Rowan Row

Pleased to share with you few of my favourite exercises that you can perform them at home or anywhere you go without any gym equipment at all.
Make sure you execute the movement correctly and stick to the whole circuit for the best results. Please comment below if you have any questions at all.
Thanks again for the constant support. Much love to you all and good luck with the workout. xo

Exercises:

1. Push up (weighted bag pack) - 15rp
2. Jump squat (weighted bag pack) - 15rp
3. Back extension (towel) - 15rp
4. Pistol squats - 10rp each leg
5. Elevated pike push ups - 15rp
6. Bicep curl (weighted bag pack) - 15rp
7. Deep push ups - 15rp
8. Bicycle crunches 45sec

Break time 60sec between each exercise
Repeat 3-4 sets

My social media links:

[Ferd_R]

1:00 Regular push ups 15reps
1:25 Jump squat 15reps
1:48 Back extension 15 reps
2:19 Pistol squats 15reps
3:09 Elevated pike push ups 15reps
3:36 Biceps curl 15 reps
4:00 Deep push ups 15reps
4:40 Bicyclete crunches 45sec

[andrewcastroj]

I’ve been doing this for a couple of weeks now and I’m seeing great results so far!

[miguelrf]

- When you perform pistol or assisted pistol squat keep your heels on floor.
- When you do pike push ups move your head forward, imagine a triangle between your hands and head when you get down, align your shoulders and head when you get up.
- Take care with deep push ups and shoulders do not hyperextended articulations is bad for you.

Prevent an injury.

[oxygen]

Did 3 sets of those push-ups and jump squats, and now I need to rest for hours just to recover my strength.

[leoyn]

SAVE SOME TIME
1:00 Regular push ups 15reps
1:25 Jump squat 15reps
1:48 Back extension 15 reps
2:19 Pistol squats 15reps
3:09 Elevated pike push ups 15reps
3:36 Biceps curl 15 reps
4:00 Deep push ups 15reps
4:40 Bicyclete crunches 45sec

[eqxotiC]

I feel so stupid that I have never thought of stuffing a backpack with heavy things and using it as extra weight for the exercises
Awesome idea, thank you

[ThanhMaiOFFICIAL]

I really like using the backpack with the pushups and jumping squats. Terrific home workout inspiration here! I’m sure many viewers will be motivated to exercise along with you 💪💯

[kr.piyush]

It feels awesome when you already have muscles and make more

[pp_b]

Best thing about him is that in his most of the videos exercise with no equipment which is pretty much appreciate able 👍

[programmingpython]

The best thing i achieved from my books was use them for exercise

Edit: Thanks for the likes. BTW i got some weights now👍👍

[migueldiax]

Just started, i didn’t have enough strength to maintain my form in any of the exercises, but I’m going to keep doing this routine so that i can do it successfully!

[a.dshortslover]

I was doing exercises for last month's but I never get this much results so much fast results of this workouts tank you so much Rowan row

[Viad_Jow]

Just my toned down version, since I'm not built like this mans right here,

Everything is 2 sets, which is what I was feeling confident that I could do

Weighted Knee Pushups | 2 x 15

Weighted Jump Squat | 2 x 15

Back extensions | 2 x 15

Pistol Squat | 2 x 4(each leg)

Elevated Pike Pushups | 2 x 10

Bicep Curls | 2 x 15(each arm)

Deep Knee pushups | 2 x 15

Bicycle crunches | 2 x 45 sec

Of course all the pushups are now Knee variation cause it's easier and you can still do all the things that you can in this workout

Pistol squat I'm capable but only doing 4 decent ones, I wouldn't want to do 10 half assed ones

Reason keeping the elevated pike pushups was because I found a few things for me to elevated myself and I could only do 10 good ones

Bicep curls I changed to single arm cause my backpack is quite light to use both arms

For deep pushups(knee) I just grabbed 2 thick-ish books and did knee pushups

Everything that's is mentioned here is only things I changed for my fitness level

Otherwise this is my version and idk if you want me to change anything just let me know

[pogra]

There's something about these youtube gym trainers.... They're just always so cheerful and wholesome and ready to help anyone..

[gabrielcarmn]

I been doing this workout ( with some variation ) around 5 months and it works ... Although some weeks i do nothing

📍My variation :

💢Push up - 15 reps
💢Jump squat ( with no backpack) - 15 reps
💢Back extension - 15 reps
💢Insted of pistol squad, Squads - 20 reps ( with backpack on hands)
💢Elevate pick push ( i dont do this exercice)
💢Bices curl - 15 reps
💢 Insted deep push ups, Diamond push ups - 10 reps
💢 Byclicle Chrunches - 45 Sec

[MarkWillmore]

This workout is so useful these times, thank you man! 😁

[frankduffy]

Rowan where ever you came from you are a Godsend - love these workout man and they're a bit hard ! Thank you so much !

[Zee.]

Tried this yesterday. I gave myself a 60 sec rest between each circuit instead of each workout and it kicked my ass! Thanks for the help!

[ILOVEYOU-rnug]

He makes it look so easy, man i am out of breath, full of sweat, also e'm feeling great, my trousers wet, . It's working well till now let's see what improvement i will see after a month. See ya

[salmanmalik]

The Agoge diet is probably the best diet for increasing muscle. I struggled for so long until I started following it.