Home workout guide. Here’s a great free video version of a home workout guide to strengthen and tone muscle at home while burning off body fat. No need for a gym, these exercises can be done at home.
so today is your strength one workout you’re going to be doing chest legs and back this workout you’re going to start with a dynamic warm-up you’re going to move into your stretch series and then you’re going to do two different circuits each exercise in the circuit is going to be comprised of 30 seconds and the equipment that you’re going to need today is a pull up bar a set of dumbbells or resistance bands and for today’s workout we have clutch body shop athlete professional firefighter and former NFL football player Michael gasps person joining us and remember for today’s workout and every single workout in the clutch live 24 7 fitness trainer you can follow along at home in real-time using your tablet smartphone TV or computer let’s get started with the strength one workout and begin our dynamic warmup starting with jogging in place Michael is going to get us started each one of these exercises in this dynamic warm-up is going to be completed a total of thirty seconds and again every warm up that you do as part of this trainer should be on a scale of seven to ten ten being the highest intensity that you can have you want to you really want to be pushing it during the warm-up we want to get the muscles ready to do work so just about 10 seconds left I feel and say Michael ready to kill it up a ticket what you need to do four three two one good moving on to the next exercise jumping jacks there we go so Michaels taking a nice wide stance don’t half-ass jumping jacks I hate seeing people at the gym kind of going like this come all the way up bring your feet nice and wide oh just about halfway there it’s important that you’re really focusing during your workout getting your mind in the zone for the workout that is about to take place good four three two one go we’re going to get right into butt kicks warm the hamstrings up good Michael you can just turn to the side for the people at home the angle so his knee is staying right underneath his hips and that leg is just coming right back to his butt and kicking it hence the name buckets keeping the upper body nice and relaxed while you’re warming up you don’t want to be holding your breath you want to be breathing you want to be loosening up so just about 10 seconds left good five four three two one switching right into a switch pic with arm circles he’s kicking those legs out getting those shoulders nice and warmed up keep in mind that his arms are just parallel with his shoulders were trying to get the shoulder socket nice and warm get blood moving into all the muscles they are about to work today good five seconds left 4 3 2 1 moving right into walking high knees let’s get our hip flexor is nice and warmed up Michael did a lot of these back in his football days ago so again with all of these warm up exercise you want to make sure that you’re keeping your core nice and tight you don’t want to just kind of be throwing your body around we’re trying to tell the body hey guess what we’re getting ready to work everything nice and engage good at five four three two and one perfect all right so that concludes our dynamic warm-up we’re going to move right into our stretch series but you ran into at our first exercise is a seated hamstring stretch so he is going to sit on his butt his feet are coming straight out in front of him but he’s just reaching out and see if he dropped his head immediately what he did these because he knows is highly conditioned athlete you should feel this at home coming all the way down your back and right into your hamstrings if you can’t get all the way out to your feet again that’s okay you can always hold onto the back of your calf because by the end of this program you should be able to get out to your toes ok good so he’s going to come up he’s gonna shake it out and he’s going to go right back into that stretch and again the reason that we do each one of these stretches twice is because your body’s natural response to being stretched is designed to protect itself so if I was to step out of my car and twist my ankle that stretch my body’s natural inclination is going to be to fight against that so when we go into the first stretch you’re going to find that you feel a little bit tighter on that first stretch by that second stretch your body goes oh hey I’m not injured I’m just stretching and so you’re able to get deeper into that stretch which is exactly what we want good all right come all the way up and we’re going to move right into our next stretch which is a quad stretch of Michael’s going to stand up again you can also do this stretch on the ground if you’re so inclined he’s just going to bring that foot right behind him if you can’t balance on one leg that’s okay you can use something nearby to hold on to sometimes your body’s getting warmed up your balance may feel a little bit off and that’s completely fine again Michaels keeping that knee right below his hip and his foot is straight back again through these stretches you want to make sure that you’re breathing don’t hold your breath don’t hold tension in your face sometimes I see people stretching and they literally look like you should be relaxed during this time period good relax gonna shake that out he’s going to go right back into it one more time the more you breathe through these stretches the more you’re going to oxygenate the muscles that are about to work and that’s exactly what we want also when you pump oxygen into the muscles it’s going to help the muscles to relax you’re going to get more out of these stretches about halfway there on the second stretch seconds left five four three two and one perfect let’s move it over to the other side and again when you’re going through this stretch series you really want to be mentally getting yourself your head should be in the game you shouldn’t be looking around if you’re in a gym you should be looking around seeing what other people are doing here at home you shouldn’t be text messaging this is the time to really set your intention to get your head in the game for what’s about to happen which is you’re going to give a hundred percent this work out just like you are with every single workout in this trainer that’s how you’re going to get the results that five more seconds left on this side feeling warm oh yeah good and relax you’re going to shake that out come right back up perfect just about halfway there on the second round of quad stretch it’s going to be really really important the stretch for today’s workout because we’re doing a lot of legs 5 4 3 2 1 good moving right into a sumo squat stretch he’s going to take a nice wide base and just drop your hands right down to the ground yep just let your butt drop all the way down I going to get a little wider on this stretch that i was able to bring our bodyweight workout 10 seconds left this is again excellent for warming up and opening up the hips hips get really tight because we spend so much time sitting down good and relax just come up shake it out going to move right into the next round thanks again he’s keeping his back nice and straight he’s not bent over everything he’s in a perfect position for the stretch about halfway there after we finish with this trip we’re going to move right into our upper body stretches and seconds left and five four three two one all right on our feet right into our dynamic chest stretch he’s just gonna shake out again he’s not forcing it and ripping through his body we’re just getting the body nice and warmed up perfect it’s like perfect for me tellin it right out of the gate 10 seconds left on this first round part of the stretch you may also fill this in your shoulders and that’s great as well good and relax check it out right into the next round again you know so so often at the gym I see guys working out and they’ll just like pump chest all day and then they never stretch and that’s what really creates that kind of shoulder rotation forward and over time that’s also what leads to injury so with any clutch work out we always have people warm up and stretch all areas of the body because that’s what really is injured his injury prevention but believe it or not you’ll also get better results because the muscles are able to have better mobility and range of motion throughout the evening take good relax and we’re going to move right into are across the chest shoulder stretch so heat Michael just gonna pull this arm straight across if you feel any sort of pinching in your chest when you do this exercise that is an indication that you need to spend more time stretching your chest because you’re bringing that arm across your chest is actually contracting and if you feel that just want to tighten up to spend a couple of extra minutes stretching your chest against the wall or however you know against the machine all we need to do it to make sure you’re keeping those muscles nice and lengthen good five seconds left on this right side good and relax get out oh sorry about that going to be hitting you and moving right into the next round good yeah so again we want to make sure you always want to make sure you’re stretching your upper body appropriately sometimes people spend time stretching your lower body never thinking to stretch their upper body and it’s so so so important by keeping those muscles nice and lengthened out you’re actually going to get better range of motion better mobility and over time that’s going to lead to greater strength gains that four three two one moving over to the other side especially for somebody like Michael who now has to spend his time fighting fires and carrying around tons of gear and caring people out of buildings is so important to have that flexibility to your upper body last thing you want to do is catch cramp in a mo it smells a little like that right so it’s probably super important for you eight seconds left 654321 good time so we’re going to shake it out and move right into the second round if you’re short on time and you’re going through these stretches it is ok to complete each one of these stretches one time but i always recommend to but if you are short on time the most important thing is at least you’re stretching at least you’re getting the body warmed up and prime for the workout appropriately got 10 seconds left and we move right into our triceps stretch but four three two one go to moving right into our overhead tricep stretch so again Michaels pulling that that are right next to his head his head is not doing this he’s his head is in a neutral position and he’s just pressing down on that top elbow top of his elbow rather just perfect so i can see this is also coming down into his lot and that’s exactly what it should be doing for you at home feeling it I see little slut coming down already it’s about to go down today good three two one good relax shake it out moving into the next round perfect and you guys during this time for you really want to just be thinking about your intention for what today’s workout is going to be I think so too so many times people get to the gym and they get there and they’ve got no intensity well that’s because you didn’t spend time on the way to the gym committing to being intense once you get into the game and being focused so take this time and use it to really get your head in the place it needs to be to give a hundred percent for today’s workout but four three two one good relax shake it out let’s move on to the other side we have just about 10 seconds left five four three two and one you know so often I see people at the gym and they go you know how do you stay motivated how do you get yourself in that zone while the truth is is that you have to get yourself in that zone on the way to the gym you can’t just show up to work out and be like oh now I feel intensity you need to get yourself in that head space before you get to your workout so this is your time to do that wall you’re stretching get yourself in that space to give a hundred percent five seconds left three two one relax ok good let’s move right into our early oh so a stretch to Michael’s going to put his foot out and always leading right into it up and over his body perfect so again if you don’t feel this you just need to lean back a little bit more they should feel this right through your abdominal area right through here because that’s where your hip flexor litleo so as kind of lives on each side except that goes right through the center of your body so this hip flexor is essential for pretty much all movement so we want to make sure we spend some time stretching it out about five seconds left four three two one push it out right into the ground to going to get on each one of these exercises mom during the stretch series when you get to that second round you really want to try and go a little bit further than you did the time before so go cautiously into the first one find where you’re comfortable but on the second one you want to push into it a little bit more eight seven six 5 4 3 2 1 been moving right over to the other side preparing to stretch for this workout is really important because we’re working the whole body so from this workout you can really expect we’re going from upper body to lower body back to upper body the whole point of this methodology is to really confuse your body doesn’t know where to pump the blood so you can expect to be winded you can expect to be fatigued but again those are all good problem to have because over time your body’s going to acclimate to it to get stronger you’re going to burn fat and you’re gonna be in the best shape of your life by the end of these four weeks or hopefully you continue on for 365 go ahead and write into the next one and again these workouts are short right so often we are told we have to be in the gym for two hours a day doing body-building workouts in order to build muscle that’s not true if you follow the the building program with the nutrition plan parrot with these workouts you will build muscle as well and not have to be in the gym for two hours because a lot of people myself included I’m sure on time I don’t have two hours so this is actually perfect program is something that I followed something that I have a lot of my clients follow as well go ahead and relax all right great let’s get right into our low back stretch so Michaels going to lay on his back and he’s going to cross one leg over the other yep and to just twist down perfect yep and again he’s keeping his upper body nice and relaxed again you don’t want to have your arms kind of steam see that a lot you really just want to stay in a completely neutral position and it while you’re in this position you really want to be focusing on breathing air right into that low back believe it or not that will help open everything up a lot faster good relax shake it out and move right into round two with any of these workouts it’s so important for us to stretch our back out because all of these movements go right through the center of our body whether it’s a bodyweight squat or we’re doing pull-ups we really want to keep the body nice and flexible so just about 15 seconds left in the second stretch we’re getting so close to getting into this workout good 5 4 3 2 1 go like to a silver the other side and i can see that this side for him is a little bit tighter which is fine a lot of times when you get into these stretches you will see that one side of the body is feeling a little bit tighter than the other and that’s fine that’s why we’re going through the stretch so if you feel that one side hat needs a little bit more attention don’t be afraid to go through the stretch even three times good five seconds left four three two one could relax your body will do really funny things because we spent so much time sitting down now everyone has a side that they favor so if i’m sitting on my side is my right side if I’m sitting in my car i’m always leaning on the right side of my body so sometimes when i get to the gym i’ll find that the right side of my back is a lot tighter than the left and that’s why going through these flexibility exercises so important because we don’t want to have those imbalances because that actually changes the way that our body fires while we’re doing these exercises good and relax perfect moving right into our glute stretch Michael’s going to sit up and just keep one leg straight across the other one over his body and pull that knee right into the chest listen we gotta warm up the glutes we’re doing a lot of lower body stuff last thing we want is a pure formas or glue to get super super tight because you know what happens when the when you don’t have the flexibility through that area of the body is your low back comes in and tries to take over and that is what will create a lot of problems for you so with that when it comes to the glue so when it comes to this flexibility portion of these workouts you really want to make sure that you are staying focused when you’re going through these exercises good relax go one more time on that side you know sometimes I see people at the gym and they’re doing stretching but they’re not really doing anything you should be slightly uncomfortable why are going through these stretches you should feel tension in the muscle that’s a good thing because it’s that tension that’s good thing going to get that muscle to relax and lengthen out at ten seconds left 5 4 3 – and want to let’s switch over the genetic side for people who have body fat that they can’t seem to get rid of you know a lot of that in my opinion is due to cortisol because we’re so stressed all the time our court record assault dumping and our body literally is dumping the hormone that is responsible for body fat so stretching is a great way to relax and the more we can do things that help us to relax and let all our mind to be a peaceful place the more our body earth is going to have the ballots hormonal e to burn fat go ahead and relax it will go ahead and shake it out from moving right into the last round we are almost about to start our workout are you ready to get done we’re gonna get it on today and you’re going to get it on at home I know Michael’s going to kill it we’re here to put in work and that’s really the head space that you need to be in you are here to put in the work because you want to change with your body the way you get that changes by going one hundred percent for the next 25 to 35 minutes through each one of these exercises three two and one great all right so that concludes our stretch series we’re going to get right into our first circuit yeah let’s get started with our first circuit starting with a push up Michaels gonna get into position and go each one of these exercises you’re doing for a total of thirty seconds Michael food the advanced version which is apply a metric push up for all of you advanced athletes out there you can go ahead and do the same thing if you need to do push-ups from your knees that’s fine too just whatever is a hundred percent for you good we’re halfway there you can also do a variation of both like Michaels gonna do good we have five four three two one good right into our pull-ups I was going to go right over to the pull-up bar not taking a lot of rest between these exercises perfect getting his chin all the way over the bar perfect and again if you’re doing pull ups at home you can do pull-ups that are just body weight or you can also use a resistance band using a resistance band will hopefully help build you up to doing just body weight good perfect and five four three two one good right / – squat jumps right over to his mat and let’s go good so he’s coming down just to 90 degrees and exploding up off the ground and again with these exercises along with any exercise in this work out if you need to take a brief pause during the 30 seconds take a deep breath that’s fine the thing that’s most important is that you’re pushing a hundred percent whatever that means for you so we are halfway there Michael’s life I’m sure are already burning 654321 good right down into our push-ups here we go 30 seconds remember guys as many reps as possible in these 30 seconds don’t pace yourself out if you need to go and then rest Goten rats that’s fine good 15 more seconds we’re halfway there triceps should be burning should be feeling this in your chest you should be feeling this in your core perfect good and five four three two one perfect or right back up on her feet over to our pull ups right away he’s taking no rest he’s a beast mode right now let’s go good for I think he’s going to get at least 15 out of the 30 seconds good it good job Michael come on good here we go ten nine eight seven six five four three two and one perfect ok so you guys it’s okay to struggle at the end of each one of these exercises most important thing is you’re pushing a hundred percent for you all right let’s get right into our squat jumps perfect halfway there good and last ten seconds nine eight seven six five four three two and one perfect break alright so Michael to highly conditioned athlete so he’s going to take 15 seconds to get some water for everybody at home if you need more than 15 seconds go ahead and just pause this video now Michael’s going to get into position where to start with a decline push up so you can do this exercise off of anything that has a Ledge a secure ledge at home you can use your bath tub chair whatever you can find all right again each one of these exercises in this circuit you’re going to do for a total of thirty seconds let’s go 30 seconds starts now good guys by this point I’m in your workout you’re going to be tired stay focused stay in the zone and just do the best job that you can good halfway there perfect about 10 seconds left good ten nine eight seven six five four three two and one ok perfect move right on to our dumbbell row Michaels gonna go get his set of dumbbells you guys get yours you can also do this exercise using the resistance family alright so again 30 seconds he’s going to get into position ready here we go perfect so again he’s in a great position he’s got his back totally straight his glutes tight he’s got a nice bend his knee and that’s exactly what you should be doing at home make sure that you are clenching the glutes because otherwise the low back is going to take a lot of heat in this exercise perfect we got 10 seconds left a feeling he’s come on it I think he’s killing it good 25 seconds of five four three two one time let’s move on to our next exercise or Bulgarian split squat so Michaels gonna go right back over to this bench one leg is going to get you up on the bench and the other one is going to be at 90 degrees we’re going to 15 seconds on each leg here we go good he’s coming all the way down to 90 I don’t want you to pass at 90 degrees so if you do have a mirror that you can use while you do this exercise go ahead and use it if not just eyeball it that knee should not be coming out over the toe good switch 15 seconds switching legs there we go perfect and again his upper body is staying nice and straight all of his weight he’s placing in the heel and pushing straight up from the heel good in three two one perfect alright so let’s move on to our next round back into our decline push up Michaels ready hope you guys are ready at home here we go again guys you want to get as many reps as you possibly can in these 30 seconds if you need to take a pause for a couple seconds and then keep going that is fine good so Michael staying nice and straight he’s not letting his his torso drop down to the ground good eating a slight pause here we go we’re over halfway there ten seconds left ten nine eight seven six five four three two one perfect getting right into our dumbbell row get some breath it back into the body and let’s get into position here we go 30 seconds again perfect perfect perfect form he’s not jerking when you’re doing this exercise you shouldn’t be using your momentum to bring the weight up if you’re doing that you’re training out of ego drop the weight down to wait that you can do without swinging your body around that’s how you school beautiful muscles there we go 20 got 10 seconds left I know you guys are fatigued keep pushing through this you are so close to being done with this work out the worst of it is nearly over done time moving right into our split squat again good take a deep breath of air get into position get your balance here we go 15 seconds on this like perfect Michael is in perfect this is exactly where your knees should be it’s not coming out over the toe and all of his weight is right in that he’ll good 10 to 1 switch perfect right onto the other side you feel that your booty yeah we go good five seconds left 5 4 3 2 1 killed it yeah.
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