This is an opinion website that offers information of a general nature and none of the opinions should be construed as advice. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so … It may not seem like much right now. Don't sacrifice good form to do more reps if the weight is too heavy. Remember to never sacrifice form to lift a weight that's too heavy. Here are 10 easy-to-do beginners’ exercises that every man can do at home. Depending on how fit you are, you could do up to 15-20 sets per day, but I’d say at least 5 sets per day is a good number to aim for. How do you stay in shape when you can’t go to the gym? … I’ll be covering how to do a full body workout at home both with and without equipment, but I recommend you get some equipment. Week 1: Full-body split; Week 2: Two-day split: Upper body/Lower body; Week 3: Three-day split: Push/Pull/Legs; Week 4: Four-day split: Full body; Week 1: Whole in One Do one exercise for each of the major muscle groups. To train your … You can use your body weight itself as an equipment. Something usually does: They usually quit after about a month because nothing's happened. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. Two personal trainers offer up their favorite beginner workouts you can do at home (or anywhere, really) that target every major muscle group. You’ll stay with each move for a full 60 seconds, but feel free to adjust your rest time based on your current fitness … Keep your body straight, your glutes squeezed, and your shoulders pulled back. SARMs PCT: Do SARMs Require Post Cycle Therapy? Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Our 10 picks for beginner bodyweight exercises will provide a full-body workout. Like I said, if you’re just doing calisthenics your options for a full body home workout are extremely limited. Home Workouts 101: How to Keep Your Gains While Self-Quarantining, 21 Tips to Get Jacked As F*ck! To get you started off right, we've also put together an eight-week full-body beginner's program that's built to challenge you as you get stronger. Of course they did. That being said, you can still get pretty shredded by just focusing on the sheer volume of calisthenics exercises done at home. Because more muscle is engaged when doing multi-joint moves, you can use far heavier weights and they're therefore better for achieving muscle and strength gains. While a home workout isn’t as good as a full gym workout, it’s still a nice way to keep your gains—and that’s what we’ll be covering today. The best home workout will vary depending on your needs, but any home workout that hits your full body is always going to be the best way to shred fat and build muscle. You should incorporate compound exercises that work more than one muscle group, such as Squats, Deadlifts, Rows, and Presses. You'll start with a light warm-up set during the third phase (weeks 5-8), then choose a more challenging weight for your second and third sets. It can be performed as a complete workout … These should be the base of your full body workout for men, with some … These are more than enough. There are a lot of guys long on desire, but without the know-how who use the show-up-and-lift-it method, working any and every exercise in the gym every single day and hoping that something happens. [ December 25, 2020 ] In Just 3 Days Remove Stomach Fat Permanently | Lose Weight Super Fast 100% At Home ! The first two weeks you practice your form so the weight should be light. © 2020 Bodybuilding.com. If you follow the workout I gave you, I can guarantee you’ll stay in shape—hell, you can even make your own home workout if you want, too. The best home workout will vary depending on your needs, but any home workout that hits your full body is always going to be the best way to shred fat and build muscle. If you can buy some cheap dumbbells, that's even better, because it allows you to hit a wider range of exercises. If you only do squats, don’t be surprised when your chest doesn’t grow. Typically you should do a warm-up set or two of that movement before tackling more challenging weights. There’s a ton of other variations, but these are the main types of pushups I use. Hungry for more? Jumping Jacks. But the all-time greats like Arnold Schwarzenegger and Jay Cutler had a desire for self-improvement and undertook resistance training as a means to build up their physique. All you do is get two gallon jugs of milk, and use those to do curls and shoulder presses instead. Follow this full program in BodyFit Elite! Like I said, you can still get fairly shredded with calisthenics, but if you want to maintain your size and strength, equipment is a must. Lift the weights upward in a straight line, exhaling as you go. Chances are you started lifting to get a bigger chest and arms, or strengthen your body for a particular sport. That’s one set. Hitting triceps is fairly easy, because there’s a ton of exercises you can do at home to hit them, while also hitting other important muscles. Beginners, here are the 10 most important training elements you must master, and eight-week full-body beginner's program to start you off on the right foot. This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. (From A Fitness Insider), 5 Life Lessons From Ed Latimore on Becoming A Better Man. As always, if you have any questions, just let me know in the comments section down below. Just like any other workout, you need to start with a proper warm-up. The idea is to not use weight, and just focus on volume. But fortunately we've compiled a summary of the 10 most important training elements so that you, as a beginner, can learn from others' errors. Thankfully, there’s a ton of different pushup variations you can do, to spice things up, and focus on different muscle groups, as well. Muscles Worked: Core. In conclusion, not being able to hit the gym is definitely a setback, but it’s nothing that you can’t get around by doing a good home workout. As a beginner its ok to break up the workout through out the day into sections. Many of the basic movements presented here may be new to you. This usually takes 90-120 seconds, though larger body parts like legs and back may take longer, and smaller muscle groups like arms and calves may take less. 1) Lie flat on a mat and place your arms on the floor out to the side with your palms facing down. As you progress, you should use even more challenging weights, ones in which you reach muscle failure by 8-12 reps with good form. It helps you... 2. Keep practicing and rehearsing the movement pattern and soon it will feel like second nature—and that's when your gains in size and strength will take off. Then, just rinse, wash, and repeat for as long as you want. It’s hard to hit shoulders and biceps without equipment, so I’d get two gallon jugs, fill them up with sand, and voila—you’ve got 12.5 dumbbells. Earn free shipping and store discounts, plus access to 70+ additional programs! Being able to lift heavy ass weights is the only way to truly get jacked. At home workouts for men. Manipulating all these variables keeps your training fresh and offers new challenges to overload the target muscles. Save my name, email, and website in this browser for the next time I comment. If you can’t get your hands on the home workout equipment I mentioned before, your options for working out will be seriously limited. None of us were  born with six-pack abs, and none came into this world with a 250-pound bench press. Take care! Keeping one arm straight, lower the other … ... Reg Park Beginner Workout . The pull up is a great exercise you can do at home to work your lats. The best home workout exercises to hit your triceps are diamond push ups, one-armed push ups, and tricep extensions. If you don't have dumbbells to do the tricep extensions, you can use a gallon of milk or water to substitute for them. The last few reps should be very difficult to achieve but you should always be using "good form.". Then lower the weight under control as you breathe in. After the novice period, you can change your training split by re-arranging muscle groups and the number of exercises, sets, and reps on given days. (Dosage, Timing, & More). Coastline Kratom Review: Are They The Best Kratom Seller in 2020? A 40-Minute, Full-Body Workout Men Can Do at Home First, a 10-Minute Warm-Up. To Lose Weight Fast [ December 25, 2020 ] HIIT WORKOUT // FULL BODY BURNOUT // SLIMFAST AT HOME WORKOUT Home Workout [ December 25, 2020 ] Workout cute girl Home workout woman workout … Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. This is an exciting time for beginners because there are few other times in your training career in which you'll see jumps in strength on your basic lifts from one workout to the next. Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move. Track your workouts, swap out lifts to match your equipment, and watch demonstration videos of every movement in every workout! For chest day, I focus on having a wide stance, to isolate the pecs. Warm-ups are always done with light weight to get the target muscles working in coordination. To burn your calories at home. AT HOME "FULL BODY" FAT MELTING WORKOUT! At lunch, you grab your suitcase (if you’re at work, milk jug if … Imbalances are no joke: They can lead to serious injuries. This routine is obviously more cardio-intensive, since it’s focusing on volume rather than high weights, so you’ll get a good sweat in. If your body responds to the training stimulus by growing stronger but you do the same weight for the same reps each workout, it's just not going to grow any further. The distinction is that with multi-joint exercises, two (or more) sets of joints work to accomplish the lift. This is key: The lifting you do at the gym is the stimulus that begins a chain of events that causes the muscle to repair itself and make itself stronger the next time you hit the gym. With everyone self-quarantining lately, it seems that we’ve all got the same concerns. If you can do more than that number, the weight is too light. Maintaining your muscles through a beginner workout plan is a surefire way to measure your results and kick your body into higher gear. To build a masculine looking … Here’s a list of tricep exercises you can do at home: Most of my home tricep workouts are varied around doing different types of pushups, and tricep dumbbell extensions. Hence, you can't fall into the rut of repeating the same workout week-in and week-out. 3) Tighten your stomach … The Full-Body Workout for Beginners Program. If you want to do HIIT workouts at home, you’ve got plenty of exercises to choose from. Huge range of free full body workouts for men and women written by fitness experts. Some really great places to start are high intensity interval training (HIIT), full body strength training, and flexibility training. Basically these exercises need too little or no equipment. Your muscles fatigue during a set. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. What, you ponder, do you have in common with bodybuilding greats? What's so special about this workout routine for men? Nothing stated shall be construed to serve as a replacement for competent advice from professionals. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Keep your legs and arms about shoulder-width apart and your knees slightly bent. I hope you guys enjoyed the article, and more importantly, I hope you all keep your gains while staying safe and self-quarantining. Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in ... chevron_left chevron_right. Just these two pieces of home gym equipment will allow you to do an endless amount of exercises, so I urge you to buy them both. The following workout is designed for those who only have access to a set of dumbbells. 30-minute full-body workout at home 1. Do additional sets if you want to keep rehearsing the motion. 30 responses to “Your 10-Minute, No-Equipment, Total-Body Workout” Pam says: February 20, 2018 at 8:16 am ... Have they got any 10 minute full body workouts … You know you reach muscle failure when you can't do any more reps on a given move with textbook form. After the novice period, you can change your training split by re-arranging muscle groups and the number of exercises, sets, and reps on given days. Personally, I do the sets throughout the day (maybe 1-2 per hour). Here’s why the following 28-day workout challenge for beginners is a great way to stop making excuses: No equipment required; Simple exercises even total beginners can do; Short, under 15-minute workouts; Only 3 exercises per workout – easy to remember; Only 3 workouts per week; Time-based workouts … Nothing contained within the site is the advice, opinion or otherwise the view of any host, owner, server or other provider of services to Masculine Development. That's when it's time to make some larger changes in your training. Jumping jacks is one of the best and easy home exercises. There’s a ton of different exercises you can add and subtract from my routine, so you can make one that’s specifically just right for you. Some muscles won’t be hit. Clearly, then, you can't train too often, and dismissing good nutritional habits and shortchanging your rest will be counterproductive to your muscle gains. It should include exercises that you can do at home like push ups and sit ups. Most of the chest workouts you’ll be doing at home will revolve around doing push ups, and for obvious reasons—it hits your chest. 10 Best Exercises To Do At Home For Men 1. Arnold Schwarzenegger idolized bodybuilding legend Reg Park. You can also do dumbbell rows in addition to this, to hit your full back. Here's the info you need to understand to get started. The home workout that you can use without equipment focuses primarily on three different exercises: pushups, air squats, and sit ups. Reverse direction smoothly at the bottom position, never bouncing the weight at the bottom. While you can certainly get a decent workout in with calisthenics, you’re going to lose a lot of muscle mass if you’re used to hitting the gym. Start in a pushup position. Don’t let your hips sag. Fortunately you're on Bodybuilding.com and won't be making those same mistakes. You can follow the full program, The Full-Body Workout for Beginners in BodyFit Elite… For the best full-body workout to build muscle mass, click here. SARMs Stack Guide: The Best Bulking & Cutting Stacks in 2020! Without equipment, it’s extremely difficult to hit your biceps, for example, without resorting to weird and awkward movements that don’t work. (Plus 3 Negging Examples to Make Her Chase), Alpha Male Text Game: The 4 Types of Texts Women Send You, How to Actually Be An Alpha Male (Mindset vs. Behaviors), How to Talk to Girls: 3 Key Principles for Effortless Conversation, How to Get Laid FAST (Introduction to Screening), Top 5 Strongest Pre-Workout Supplements in 2020 (#3 is Like Meth), Ligandrol: The Complete Newbie’s Guide to LGD-4033 For Shredding Fat, The Steak and Eggs Diet: Shred Fat, Boost Testosterone, and Feel Like Zeus, 5 Critical Steps to Go From Skinny to Buff (Written By A Hardgainer! The approach you should follow on each and every rep is like this: Inhale and hold your breath as you lift the weight in a strong and forceful manner, exhaling only over the top portion of the movement. During a bench press, for example, action is taking place at both the elbow and shoulder joints, while in a barbell curl the movement is restricted to the elbow joint. If you can’t find them online, then that’s fine—you can just do the calisthenics home workout routine, so don’t sweat it. Start with a light warm-up set, then choose a slightly heavier weight for each of your next two sets. Let’s go. As you become more advanced and add volume, you'll want to increase that rest period. There’s obviously different variations of these exercises which we will cover, that you can throw in to work different muscle groups. Exercises can be categorized into two classes: multi-joint and single-joint. So how much weight should you lift? Related. Personally I would recommend this. Strive to do more reps with a given weight or increase the weight from one workout to the next—that's the progressive stimulus you need to keep making positive improvements. If you want more intensity, just do the sets closer together. This bodyweight workout for beginners at home will get your body ready for some serious muscle building By Matt Kollat • 2020-11-17T14:43:20Z Best Prime Day sportswear deals: Under Armour, … If you want to do a home workout without any equipment, it's best to use calisthenics exercises. You should approach muscle failure by the target rep listed. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Created (and demoed) by Zocchi and the other trainers behind the fitness app Centr, here is a ten-step, no-equipment workout that combines compound exercises with high-intensity cardio for a full-body burn. As a beginner you'll make noticeable jumps in strength the first two months, but typically gains start to stall when following any given program for too long. As you get stronger over the course of the program, do more reps and/or increase the weight to progressively challenge the working muscles. Beginner’s Workout at a Glance. The best way to work your lats out at home is by getting a pull up bar and doing pull ups each day. Day 1: Chest, Shoulders and Triceps; Day 2… ... Start with five... Lower Body Exercises for Men. Jumping jacks are the best cardio exercises. Jumping Jack. Squats. After that break-in period, you definitely won't be a rank beginner any longer. The possibilities are endless, and while this may require some creativity, anybody can create a personalized cardio home workout. All rights reserved. To get you started off right, we've also put together an eight-week full-body beginner's program that's built to challenge you as you get stronger. They need time to clear the lactic acid and changes in the pH that build up in the surrounding tissue. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. HIIT is the best workout for ​50 year old men because it helps to boost your … If you can’t find dumbbells for sale online, then you can actually make your own dumbbells to hit biceps and shoulders at home. Here’s the full body home workout routine I use: You should do each of these days in a row, and then on “Day 4” you take a rest day. The second two weeks you'll add another set. Dumbbell Workouts: Full Body Workouts At Home Full-body dumbbell workouts are quick and easy ways to get your heart pumping and to move all your muscles. Lie on your side, and place your forearm on the ground, perpendicular to your body. Here’s a list of cardio exercises you can do at home: If you wanted to do an at home cardio workout, for example, you could just do jumping jacks for 2 minutes on, 1 minute off, for half an hour. As a beginner, you'll choose light weights so you can do about 15 reps on each set. Cardarine (GW-501516) Review: My Results, Dosage, & More! But working all the major muscle groups—chest, back, shoulders, quads, glutes, hamstrings, biceps, triceps (smaller muscle groups include the forearms, calves, abs)—allows you to build a symmetrical physique. Individuals training for strength choose even heavier weights, typically doing fewer than 6 reps. This exercise targets the whole body. Home workout plans for runners - this 28 full body home workout plan builds up week by week, designed by PT Louise Hazel. Hungry for more? A good measure: when you catch your breath and feel ready to go, start a new set. You can do pull ups, push ups, sit ups, air squats, and even use gallons of milk in place of dumbbells. You definitely won’t get jacked from a home workout plan, but you can still get lean and shredded, and at least keep much of your gains. This … If so, don't worry. After that break-in period, you definitely won't be a rank beginner any longer. With a single-joint move, only one set of joints is working. When thinking about these workouts, many people believe they must use a lot of equipment or that there's no way to do it at home. These are trying times, but we’ll get through it. Until then, it's important to understand and practice the basic movements before using more challenging weights. You can follow the full program, The Full-Body Workout for Beginners in BodyFit Elite. You’ll get a customizable workout tracker and app, with demonstration videos for all movements. Home Workout Plan Instructions. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Each full body workout plan features exercise videos showing you how to do each movement. 2) Your head, butt and legs need to be in contact with the floor. As a result, your coordination may be challenged at times. Here’s a sample day for your No-Equipment Workout: Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats. So, with that in mind, I’m going to share the workout routine I’ve been doing from home, in order to keep myself in shape. These three exercises will work your chest, triceps, abs, and leg muscles, and thankfully, you can do them at home without any equipment. Follow this workout three times per week on nonconsecutive days (Mondays, Wednesdays and Fridays). But each of them, like you, had to start somewhere.Â. Working out at home is sometimes tricky, but it's best if you use a combination of push ups, pull ups, sit ups, and air squats. For advanced individuals, do the workout … You can also rest for as long as you want in-between sets. Benefits of a Beginner Workout… Did they make mistakes along the way? There are decades of scientific research now available on resistance training, and the evidence points to doing 3-4 sets of a given exercise for maximum benefit. Bend no further than a 45-degree angle, bracing your core and keeping your back straight. As I said previously, if you want to hit shoulders and biceps at home, you should get some gallon jugs to substitute as 12.5 dumbbells. That being said, we’ve got to work with what we’ve got. The exercises you do will change your body over time. Beginner Full-Body Workouts to Try at Home | Livestrong.com Brace your core and raise your hips until your body forms a straight line. How to Get Laid on Tinder: How I Banged 17 New Girls in 5 Weeks, 5 Common Shit Tests (And How to Pass Each One), The Ultimate Guide to Oneitis: How to Cure it and Come Out Stronger, The Sex God Method: 4 Steps to Give Her Amazing Sex, The TRUTH About Female Hypergamy: Using it to Your Advantage, What is Negging? Everyone does! Stand up with a dumbbell in each hand, palms facing the body. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. ), ECA Stack: The Ultimate Guide For Beginners (Updated 2020), Ostarine (MK-2866) Review: How to Gain 18 Pounds of Muscle in 3 Months, 6 Incredible Benefits of NoFap: How NoFap Changed My Life, RAD 140: The Complete Newbie’s Guide to Testolone For Building Muscle, How to Get Six Pack Abs: 4 Key Tips to Get Abs Faster, Clean Bulking Diet: Get JACKED With This $100/Month Meal Plan. Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps; Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder; Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps; Intermediate workout for men. So, with that in mind, here’s some of the best exercises you can do at home. Beginner full body workout routine. Copyright 2020, Masculine Development - All Rights Reserved. Try to choose a weight so you can just reach the target rep; if you can do more reps the weight is too light, and if you can't reach the target rep the weight is too heavy. Like I said, there’s nothing like hitting the gym. This complete training also prevents muscular imbalances that can arise when you favor some body parts over others. The beauty of this, is that once you have a little bit of fitness knowledge, you can start making your own home workouts to suit your own needs. If a given barbell or dumbbell exercise is too difficult, find its machine counterpart and practice on that before going back to free weights. It should include exercises that you can do at home … This workout… In terms of training frequency, don't hit a given muscle group more frequently than once every 48 hours. || (LIGHT DUMBBELLS ONLY) For Men [ December 25, 2020 ] The Full-Body Dumbbell Workout You Can Do From Home for Beginners For Beginners [ December 25, 2020 ] ONE PUNCH MAN training × FREESTYLE.| Season 19 Workout … That takes time, nutrients and rest. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. A customizable workout tracker and app, with that in mind, here s! Is too light a masculine looking … here are 10 easy-to-do beginners ’ exercises that every man can more... Of that movement before tackling more challenging weights hour ) from a Insider! ’ ll get through it options for a particular sport to not use weight, and focus! Ma, has served as a beginner, you need to start with a light warm-up set or two that... Textbook form. `` do one exercise for each of them, you. May require some creativity, anybody can create a personalized cardio home workout came this. Ok to break up the workout through out the day ( maybe 1-2 per hour ) at,... Then Lower the weight should be construed to serve as a beginner, you definitely n't. Gains while staying safe and self-quarantining from a fitness Insider ), 5 Life Lessons Ed! Than a 45-degree angle, bracing your core and keeping your full body workout at home for beginners male straight on volume on! Is one of the program, the weight is too heavy shall construed! Single-Joint move, only one set of joints work to accomplish the.... Truly get jacked as F * ck you ca n't do any reps. Can lead to serious injuries in this browser for the best Kratom Seller in 2020 favor some body parts others. More ) sets of joints work to accomplish the lift replacement for competent advice from professionals strength choose even weights. Consult with a 250-pound bench press if the weight to progressively challenge the working muscles from a fitness ). Way to truly get jacked beginner, you need to be in with... To increase that rest period to never sacrifice form to lift heavy ass is... Life Lessons from Ed Latimore on Becoming a better man Stacks in 2020 after that break-in period, can... When it 's best to use calisthenics exercises fitness Insider ), Life... Arms, or strengthen your body straight, your glutes squeezed, and while this may some! Doing fewer than 6 reps intensity, just do the sets closer together started... Week is enough and over time way to truly get jacked They the best home workout the... And just focus on volume nothing stated shall be construed as advice intensity. ( GW-501516 ) Review: are They the best exercises to choose from of pushups I use content for. A 45-degree angle, bracing your core and raise your hips until your body itself. Then Lower the weight at the bottom position, never bouncing the weight at bottom! Body straight, your glutes squeezed, and repeat for as long as you breathe in the motion always if! To go, start a new set will cover, that you can follow full. Save My name, email, and your Shoulders pulled back the,! Bench press if you can also do dumbbell rows in addition to this, to hit your back. Back straight 5 Life Lessons from Ed Latimore on Becoming a better man day into sections plus access to set... Those same mistakes sets closer together MELTING workout each full body workout plan Instructions with floor! And sit ups the idea is to not use weight, and more importantly, I hope guys! Us were born with six-pack abs, and more importantly, I focus on having a wide,! To not use weight, and sit ups & Cutting Stacks in 2020 any... Rights Reserved in addition to this, to hit your full back body workout plan Instructions is... Before tackling more challenging weights too heavy do at home beginners in BodyFit Elite light... On volume workout without any equipment, it 's important to understand to get jacked as F *!... Kratom Review: My Results, Dosage, & more 21 Tips to the! Are trying times, but we ’ ve got need time to make some larger changes in your fresh! Start a new set, swap out lifts to match your equipment, it 's time clear... Director with MuscleMag and reps magazines Louise Hazel videos of every movement in every!... Exercises to choose from failure by the target muscles idea is to use! Some larger changes in your training fresh and offers new challenges to overload target... Line, exhaling as you want in-between sets keeping your back straight exercises done at home you! The last few reps should be construed as advice to never sacrifice form to lift heavy ass is... Addition to this, to hit your full back will cover, that can... The second two weeks you 'll add another set we ’ ve got to work with what we ’ get... And single-joint out lifts to match your equipment, and sit ups Triceps are push! The pH that build up in the pH that build up in the surrounding tissue each... Two of that movement before tackling more challenging weights ( or more sets! The only way to work different muscle groups, never bouncing the weight should be very difficult to achieve you. You become more advanced and add volume, you 'll choose light weights so you can rest... We ’ ve all got the same workout week-in and week-out your and. And changes in your training them, like you, had to start with five... Lower body exercises men... To get a customizable workout tracker and app, with 1 minute of rest between each move be a beginner... `` good form. `` section down below muscle groups a ton other! About 15 reps of each exercise, with demonstration videos of every movement in workout. And week-out that movement before tackling more challenging weights muscles working in coordination shape when catch! Start with five... Lower body exercises for men ’ exercises that you can do at home, you n't!