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If you're not quite ready to master that move, you can switch it out for a minute of power pushaways: both exercises work the shoulders, but the pushaway doesn't require you to lift your full bodyweight. You then go right into your upper body push circuit, starting with one minute of handstand pushups. Rotational Pushups or Knee Rotational Pushups.
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You might struggle to complete a full minute of this move at first, after the box squats and bottomed out squats, but as Cavaliere explains, "that cumulative fatigue becomes something that is able to be progressive and overloaded, and that's where the real benefit comes from." This is followed by a minute of 1-and-a-half bottomed out squats, which exploit the range of movement at the lower (and often weaker) end of the squat, and a minute of jump squats. Cavaliere advises using a higher surface if you're a beginner, and a lower one for a more advanced workout. That 'box' can be anything around the house-a bed or a couch, for instance. The first circuit is a series of squats to target the anterior chain, starting with a minute of single-leg box squats. They're staggered and structured in such a way that it should allow you to continue to perform even if you're fatigued from the exercises before then."Ĭavaliere says that doing one of these circuit workouts twice will take around 35 minutes, and that 3 rounds will take just under an hour-perfect for fitting into your undoubtedly packed working from home agenda. "There's no rest occurring at any stage in this workout, and that's why we're staggering upper and lower. "We're not focused necessarily on a single muscle group, we're covering all the major functions," Cavaliere says.