CRAZY Home Bodyweight Workout – Judgement Day
Summary
Jeff Cavalier of AthLEAN-X presents a fast, intense home bodyweight training circuit designed to deliver maximum results in minimum time. The workout consists of four exercises performed in a single circuit, each done for 30 seconds as many reps as possible. It is framed around the concept of burst training — high-effort, time-efficient sessions that produce rapid visible results.
Key Points
- No equipment needed — the entire workout is performed using only bodyweight, making it accessible anywhere at home.
- The circuit is designed to be completed one time through, with each exercise lasting 30 seconds at maximum effort.
- The workout targets multiple muscle groups simultaneously, including chest, shoulders, core, and obliques.
- AthLEAN Burst Training is the underlying methodology — short, explosive sessions that prioritize efficiency without sacrificing intensity.
- Jeff emphasizes that his training approach is used by top athletes and CEOs who need fast, measurable results.
- The circuit alternates between upper body pushing, footwork/agility, and core stability movements to keep intensity high throughout.
Exercise Details
1. Clock Push-Ups
- Target muscles: Chest, shoulders, triceps, core
- Form cues: Explode out of the bottom position and twist; attempt to stay in one spot while rotating clockwise for one full round, then counterclockwise
- Notes: Performed multiple times throughout the circuit as the anchor movement
2. Brock Shuffles
- Target muscles: Obliques, shoulders (one-arm plank support), footwork/agility
- Form cues: Step up, step — lateral footwork pattern while maintaining a one-arm plank position; actively engage the obliques to support the body at an angle
- Common demands: Significant shoulder stability required to hold the body through the lateral lean
3. Mule Kicks
- Target muscles: Upper body, core, shoulders
- Form cues: Come down into a low position, then kick both legs back and down repeatedly
- Notes: Requires substantial upper body and core strength; previously featured in other AthLEAN-X content
4. Sliding Planks
- Target muscles: Shoulders, core
- Form cues: Start in a plank position, crouch low, then push forward while rolling through the toes; maintain a low, controlled position throughout
- Common mistakes to avoid: Rising too high — the movement should stay low and deliberate
- Notes: Described as one of the best bodyweight shoulder exercises available; when stacked after mule kicks and push-ups, it becomes extremely taxing
Circuit Structure
- Format: 4 exercises, 30 seconds each, performed back-to-back
- Rounds: One full circuit (repeat as many times as possible within the session)
- Rest: Not explicitly prescribed — implied minimal rest to maintain intensity
Mentioned Concepts
- bodyweight training
- burst training
- circuit training
- core stability
- progressive overload (implied through exercise sequencing and fatigue accumulation)
- shoulder stability
- oblique training
- time under tension