Bodyweight Workout Routine: Build Muscle at Home
Summary
Jeff Cavaliere of ATHLEAN-X presents a creative Super Bowl-themed bodyweight workout where the exercises performed are determined by the final score digits of the game. The workout totals 400 reps across 10 different bodyweight exercises, each assigned to a digit (0–9). The program is designed to challenge all fitness levels while requiring minimal to no equipment.
Key Points
- 400 total reps are performed across all exercises, with 50 reps assigned to each exercise that appears in the score.
- The workout is structured around the last digit of each team’s score at the end of every quarter, similar to a Super Bowl pool format.
- Each exercise is performed for 50 reps, making the workout deliberately demanding regardless of which digits appear.
- Most exercises require zero equipment, though a pull-up bar (available for around $10) is recommended for Pull Ups.
- The workout can be scaled for beginners — for example, substituting Hanging Knee Raises for Hanging Leg Raises, or jumping onto a single stair step instead of two.
- Jeff emphasizes that most bodyweight programs are simply “glorified cardio” and fail to build muscle — this workout is designed with muscle hypertrophy as a goal.
- The average person consumes 2,400 extra calories on Super Bowl Sunday, framing this workout as a meaningful physical counterbalance.
Exercise Details
0 — Archers
- Target muscles: Chest, shoulders, triceps
- Reps: 25 per side (50 total)
- Notes: Unilateral pressing movement requiring balance and control
1 — Hannibal Push Ups
- Target muscles: Chest, shoulders, triceps, core
- Reps: 50 total
- Notes: Described as a tough, advanced push-up variation
2 — Scissor Jack Burpees
- Target muscles: Full body, cardiovascular demand
- Reps: 50 total
- Form cues: Alternate right leg and left leg scissor, drop into a burpee, return explosively
- Notes: High-intensity, explosive movement
3 — Stair Jumps
- Target muscles: Quads, glutes, calves
- Reps: 50 total
- Modifications: Use 2 steps for standard difficulty; use just the bottom step for beginners
- Notes: Can substitute a bench if available
4 — Pull Ups
- Target muscles: Back (lats), biceps
- Reps: 50 total
- Equipment: Doorway pull-up bar (~$10) recommended; countertop or overhead overhang can substitute
- Notes: One of the best bodyweight exercises according to Jeff
5 — Single Leg Landmines
- Target muscles: Lower body (explosive focus)
- Reps: 50 per leg (100 total)
- Notes: Explosive unilateral lower body movement
6 — Hanging Leg Raises
- Target muscles: Core, hip flexors, abs
- Reps: 50 total
- Modifications: Hanging Knee Raises for beginners
- Notes: Requires a pull-up bar or overhead hang point
7 — Side Kickthroughs
- Target muscles: Core, hip mobility, full body coordination
- Reps: 50 per side (100 total)
- Form cues: Quick foot transitions, stay athletic and low to the ground
8 — Dragon Thrusts
- Target muscles: Lower abs, core
- Reps: 50 total
- Form cues: Kick up and out; avoid sagging in the lower back; control the return
- Common mistakes: Losing lumbar position (lower back sagging)
9 — Bodyweight Tricep Extensions
- Target muscles: Triceps
- Reps: 50 total (or to failure in sets)
- Notes: Performed to failure across multiple sets until 50 reps are accumulated