Top 4 Home Bodyweight Workout Mistakes!!

How to Workout At Home with No Equipment (Bodyweight Only)

If you work out at home and aren’t seeing consistent steady gains from those workouts, then you’re going to want to make sure that you watch this video. We’re going to cover the top four biggest home workout mistakes.

What’s up guys? Jeff Cavalere, athleen. com. Today we’re going to talk about the four biggest mistakes you could be making if you’re training at home. Now, first and foremost, I think one of the things we have to point out right away is working out at home does not mean that you can’t be working out with equipment, right?

Matter of fact, in the Athletex program, I made sure that you could do the workouts entirely at a gym or at home. It was up to you to decide where you wanted to train, where you were going to be most consistent with them. However, most people do associate home workouts with complete bodyweight only workouts. And I’m a big fan of those as well. As you know, our athlete zero program completely 100% body weight.

That being said, the biggest mistake guys will make when they are looking at home workouts as bodyweight workouts is overlooking their surroundings. And what I mean by that is if you look at some of these clips I’m showing you here, you can take ordinary exercises that give you ordinary results and make them extraordinary exercises that give you extraordinary results because we’re able to create overload by actually utilizing our surroundings. Even here, I’m utilizing a staircase to intensify a push-up well beyond what it would normally do and tax me on a regular push-up on the ground. Right? We know we need overload.

And to overload muscles, we need to introduce new stimulus. And to do that, guys, a lot of times we want to utilize the the things around us to do that. So start looking at ways you can intensify your exercises with the things you have around your house to make these ordinary exercises deliver extraordinary results. Number two on our list of the top four biggest mistakes that you could be making working out at home is ignoring your back. Now this is a problem that we see even when we go to the gym and look at the guys that are training there.

Most of the time guys are favoring those show muscles. You know what I’m talking about? chest, abs, arms in favor of developing their back. And that imbalance, my friends, is going to lead to a lot of problems. Not just from an aesthetic standpoint of how imbalanced you’d look if you had a well-developed front side and a poorly developed backside, but as a physical therapist, I can tell you that not paying attention to your back is going to lead to a lot of problems down the line as you get this anterior, posterior, big time uh imbalance set up.

So, what you want to do is realize that even if you’re training at home, that importance is just as high and you don’t need equipment, right? Cuz the first thing I’ll hear is, “Well, I want to work out at home and I don’t have a pull-up bar. ” Guys, first of all, that is an excuse because, you know, that’s a very easy problem to solve. One quick trip to Walmart and you got yourself a pull-up bar for probably less than 20 bucks. But if that’s the case and you don’t have anywhere to anchor it, let’s say, there still are plenty of options.

And I’m showing you some right here. Again, doing what we said in number one, utilizing your surroundings, you’re going to unlock a whole lot of exercise potential and possibility just by opening your eyes. But beyond that, in our athlete zero program that I referenced before, I wanted to make sure that you have body weight only options, too. No excuses, the ability to actually train your entire body, front to back, top to bottom, utilizing nothing but your own body. So, as you see, it’s extremely important, guys.

You don’t want to set up that imbalance, but make sure that no matter what you have at your disposal, equipment or none, you’re never overlooking the back. Number three, picking the wrong room to work out in. We know that one of the biggest things that and challenges we can have when working out at home is finding the right intensity. And I think one of the issues there is guys are choosing the wrong room, right? They think that pushing the coffee table aside and and standing up in your living room is the perfect workout environment.

Now, I’m not saying if that’s all you’ve got, then that’s what you got to do. But if you have the opportunity to head down into a nice dingy basement where you can create your own sort of workout room and in aura, that’s what you should do because you want to make it feel dissociated from where you feel most comfortable. Right? We’re not talking about doing the commercial break workout. All right?

where I’m going to just stand up and do a couple push-ups or a couple sit-ups in between every commercial and and feel like I’m getting a great workout. Guys, that’s not going to generate, I feel, the intensity that’s needed to produce serious results. And I think if you’re watching this video and you’re working out at home, you’re looking for serious results. So, don’t think that in between commercial breaks of Modern Family, you’re going to get this really kick-ass workout in. Most likely, you’re not.

So try if you can to produce a room in your house that feels a little bit uncomfortable in the sense that I don’t want you to feel like it’s just one step away from you sitting on your sofa. All right? Make it feel like it’s time to go to work and you’re going to inh increase the intensity of those workouts immediately. I can almost guarantee it. Number four and the final one on our list here is repeating the same workouts over and over again.

This is what I call the DVD phenomenon. Now, most of the popular home workout options that we have are on DVDs, and that makes guys feel as if it’s the best option. But I can tell you there’s some major flaws with that. As I’ve covered even before in some of our other videos, the problem with DVD workouts are they’re basically serving up the same workouts to you over and over and over again. You quickly accommodate to this, guys.

Your body is pretty damn smart. Your muscles are going to accommodate to the loads in those DVDs. And a lot of times the programming in the DVD does not allow you builtin ways to continually progress. So what you’re left with is a plateau after maybe even the first time through the program. And that’s when guys stop seeing any kind of results.

Certainly not getting muscle building results because that progressive overload is absent. So, what’s most important here, guys, is you want to have your workouts continue to be different, continue to challenge you, continue to increase the intensity, to continue to increase the options for the the exercises that you can be doing. Okay? Because if you think about it, it’s like the guy that says, “Oh, I I do 100 push-ups and 200 sit-ups every day. ” Right?

At some point, that 100 push-ups, 200 sit-ups is he’s accommodated to that. there’s nothing that’s going to challenge him anymore. So, you want to make sure, guys, first and foremost, that when you are working out at home, you are constantly providing your body with something new and different. And that’s not doing the same workouts over and over again. And that’s not following the same DVD over and over again.

You’re going to plateau. You’re going to quickly become unsatisfied with the muscle that you’re building. And I’ll tell you, that’s the exact reason why. So, that being said, guys, those are the top four home workout mistakes that you can be making, I feel, that could be holding you back from building muscle because there’s no reason, absolutely no reason, why you shouldn’t be building muscle at home, either if you’re working out with equipment or not, okay? You can be doing and getting substantial results training in either environment with or without weights.

So, that bein