Ultimate Total Body Workout At Home Or The Gym
Max Density Home And Gym Workout
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.
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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.
Welcome To The Max Density Workout
Here’s how this ultimate total body workout at home or the gym is structured.
Total Time:
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.
Type Of Workout:
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.
Warm Up
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.
WU1. Cross Knee Mountain Climber
Reps: 20/side
Rest: 10 seconds
Sets: 1
Tempo: N/A
WU2. Dynamic Warm Up Flow
Reps: 6/side
Rest: 10 seconds
Sets: 1
Tempo: N/A
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Max Density Exercises
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.
Gym Version: A1. Pull Up
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Beginner Modification: Machine Assisted Pull Up
Home Version: A1. Kneeling Resistance Band Pull Down
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Notes: if you train from home and you have access to a pull up bar, use it.
Gym Version: A2. Box Jump
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: N/A
Home Version: A2. Tuck Jump
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: N/A
Gym And Home Version: A3. Push Up
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Beginner Modification: Push Up On Knees
Gym Version: A4. Barbell Reverse Lunge
Reps: 10/leg
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Home Version: A4. Dumbbell Reverse Lunge
Reps: 10/leg
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Gym Version: B1. Barbell Bent Over Row
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 3010
Home Version: B1. Dumbbell Bent Over Row
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 3010
Gym Version: B2. Barbell Step Up
Reps: 10/leg
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Home Version: B2. Dumbbell Side Step Up
Reps: 10/leg
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Gym Version: B3. Hanging Leg Raise
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Beginner Modification: Lying Leg Raise
Home Version: B3. Lying Leg Raise
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 2010
Gym Version: B4. Standing Barbell Shoulder Press
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 3010
Home Version: B4. Seated Dumbbell Shoulder Press From The Floor
Reps: 10
Sets: 4
Rest:
- First Circuit: 60 seconds
- Second Circuit: 50 seconds
- Third Circuit: 40 seconds
- Fourth Circuit: 30 seconds
Tempo: 3010
Cool Down
Follow these moves for the sets and reps indicated after your workout.
CD1. Pigeon Pose
Reps: 20 seconds/side
Rest: 0 seconds
Sets: 2
Tempo: N/A
CD2. Seated Forward Bend
Reps: 20 seconds
Rest: 0 seconds
Sets: 2
Tempo: N/A
Join Our Major Gains 31 Day Workout Challenge
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:
- weekly nutrition meal plans
- home and gym workouts
- exercise demonstration videos
- and so much more
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.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
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.
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Today’s Question Of The Day:
- Do you currently workout at the gym or home?
Be sure to share your answers in the comment section below.
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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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