Home workouts are very popular nowadays because a lot of people like the convenience of working out in their living room, bedroom or garage, and enjoy not having to pay for a costly gym membership every month.
The trouble is that some people don’t have a lot of space in their home to do some of these workouts, particularly those people who live in a small apartment, for example.
So today I thought I would share with you a really effective bodyweight workout that will strengthen both your upper and lower body, and can be done in a small space of just 2 feet x 6 feet (or a little more if you are slightly taller than 6 feet):
This workout has been devised by one of the most popular fitness trainers on YouTube – Jeff Cavaliere – and it features a series of intense exercises that are ideal for toning and muscle development.
These exercises will really work your back, chest, shoulders and legs in particular, especially if you do 4-5 sets of each one and perform each exercise to failure, as recommended.
Here is a brief description of all of the exercises that are included in this workout:
Spiderman Plyo Push-Ups
The first exercise is a really challenging one because it is not just a spiderman push-up where you are extending one knee outwards with each rep. You also need to push yourself completely off the floor before each rep, which makes it a lot harder, but a lot more effective.
Torso Twisting Push-Ups
The next follow-up exercise is similar to a conventional push-up, but in this case you are twisting your torso to the side when you come up instead of coming straight up as you would normally. Therefore it will activate and engage your pecs a lot more.
Pistol squats require a lot of practice, but this is a really effective way to work your legs without using any weights. Unlike a normal squat, you are basically squatting on one leg with the other leg stretched out in front of you, and you need to lower yourself right down so that your bottom is no more than a few inches from your floor in order to get a full range of movement.
Split Squat Lateral Jumps
The second part of this leg routine is a lot easier because it simply requires you to do alternating squats from one leg to another, jumping off the ground as you do so. This also requires a little bit of practice, but you should be able to master it fairly quickly.
The first back exercise is one of the best ones you can do for your back. It basically requires you to start in a conventional push-up position and pull your body upwards, similar to a straight arm pushdown. The important thing here is to ensure that you keep your arms fixed in place in order to fully engage your back muscles.
This next move is designed to work the muscles in your upper back, and you simply need to lie down on the floor and drive your elbows into the floor, pushing your chest upwards as you do so. If you watch the video above, you can really see how much you are engaging these muscles with this one simple exercise.
Plyo Mule Kicks
The first shoulder exercise is a really tough one, but once again it is one that will get results if you are able to master the technique. With this one you will be throwing your hands to the floor from a standing position, as if you were attempting to do a handstand, and then push yourself back to your feet with your arms and shoulders.
This final move is similar to a conventional push-up except that you are sliding your body forwards and backwards in order to engage the shoulders more. Thankfully this is not too demanding. but you should try to keep going until you can’t do any more, just like all the other moves.
If you still have some strength to do more, you can continue doing 4 or 5 more sets for a seriously intense workout.