On today’s episode of Live Lean TV, we’re showing you how to complete the ultimate total body workout at home or the gym.
This is the “Max Density” workout from our 30 day “Major Gains” workout and nutrition program.
Inside the full program, we include gym and home versions for every single workout.
Although it’s nice to have access to gym equipment, it’s not absolutely essential, or necessary for you to get incredible results with your fitness.
This why we always provide home workout options so all people can Live Lean, regardless of whether you have access to a gym or not.
Even if you workout at the gym, you can still use these home exercise substitutions when the gym is too busy and you don’t have access to the specific piece of gym equipment.
As a Team Live Lean member, it’s always nice to have access to both workout plans in your pocket, just in case you need an exercise substitution, when the equipment is being used.
Let’s jump into it.
Here’s how this ultimate total body workout at home or the gym is structured.
45-60 minutes.
If you’re wondering about the total weekly workout volume, we program 4-5 workouts per week.
Each workout takes approximately 45 minutes to an hour, including the warm up and cool down.
This means you’re only spending 4-5 hours of your entire week to get incredible results with fitness.
This is a density style circuit workout.
As the workout progresses, it’s structured to make you complete more work, in less time.
For example, during the first circuit, you will complete all four exercises in circuit format, taking a 60 second rest between each exercise.
During the second circuit, even though the work load stays the same, the rest time between each exercise goes down from 60 seconds, to only a 50 second rest.
As the circuits progress, the rest periods continue to decrease, meaning you’re doing the same amount of work, in less time.
Inside the Major Gains workout program, there is an exercise demonstration tutorial video for every single exercise, including the warm up and cool down moves.
If you don’t know how to do a certain exercise in the any of the workouts, just click on the green exercise thumbnail image inside the program to learn how to do it properly, using our 30-60 second video exercise demonstration videos.
There’s also a line item that shows you the exercise tempo.
This tells you how quickly or slowly to raise and lower the weights, to get the maximum contraction in the muscle.
Before starting the workout, we always start you off with a warm up.
Since this warm up does not use equipment, it is the same for both the gym and home workout versions.
Follow these warm up moves for the sets and reps indicated below, before your workout.
Reps: 20/side
Rest: 10 seconds
Sets: 1
Tempo: N/A
Reps: 6/side
Rest: 10 seconds
Sets: 1
Tempo: N/A
Complete exercises A1-A4 in circuit format, moving from one exercise to the next.
After you finish 4 circuits of A1-A4, complete exercises B1-B4 in the same circuit format.
Click the links below for a step-by-step exercise demonstration of each exercise.
Reps: 10
Sets: 4
Rest:
Tempo: 2010
Beginner Modification: Machine Assisted Pull Up
Reps: 10
Sets: 4
Rest:
Tempo: 2010
Notes: if you train from home and you have access to a pull up bar, use it.
Reps: 10
Sets: 4
Rest:
Tempo: N/A
Reps: 10
Sets: 4
Rest:
Tempo: N/A
Reps: 10
Sets: 4
Rest:
Tempo: 2010
Beginner Modification: Push Up On Knees
Reps: 10/leg
Sets: 4
Rest:
Tempo: 2010
Reps: 10/leg
Sets: 4
Rest:
Tempo: 2010
Reps: 10
Sets: 4
Rest:
Tempo: 3010
Reps: 10
Sets: 4
Rest:
Tempo: 3010
Reps: 10/leg
Sets: 4
Rest:
Tempo: 2010
Reps: 10/leg
Sets: 4
Rest:
Tempo: 2010
Reps: 10
Sets: 4
Rest:
Tempo: 2010
Beginner Modification: Lying Leg Raise
Reps: 10
Sets: 4
Rest:
Tempo: 2010
Reps: 10
Sets: 4
Rest:
Tempo: 3010
Reps: 10
Sets: 4
Rest:
Tempo: 3010
Follow these moves for the sets and reps indicated after your workout.
Reps: 20 seconds/side
Rest: 0 seconds
Sets: 2
Tempo: N/A
Reps: 20 seconds
Rest: 0 seconds
Sets: 2
Tempo: N/A
You just completed the Max Density workout from our Major Gains Workout Program.
There’s nothing more relaxing than knowing you gave your best effort during the workout, without wasting a bunch of time trying to figure out what to do.
All you need to do is follow the provided workout program.
Having a properly structured workout program to follow really simplifies everything and makes your time so much more efficient.
So if you enjoyed this style of workout, the exercises, and having the accessibility of working out from home or working out in the gym, you’re going to love our monthly Team Live Lean programs.
Each Team Live Lean program comes with:
As a member, we have you covered for not just one month, but every single month, for the rest of your life.
That way you can just Live Lean, and never have to be out of shape, ever again.
Team Live Lean is our optimal program to Live Lean.
Every workout is designed to help you achieve, and sustain your optimal fitness level, forever.
Plus, everything is done for you, so you just have to put in the work.
Follow along with the workouts on your phone, do them at home, at the gym, or wherever.
Once you do, you will be Living Lean with us, 365 days a year, while enjoying your fitness, your food, and enjoying your new body.
Damn that’s good.
Let’s go.
Here’s the full 30 day Major Gains workout and nutrition program.
Now I want you to go check out this video post for an insider look at what you get as a Team Live Lean member.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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