*No Equipment* Bodyweight Strength Workout | Day 1 [At Home Program]

Summary by Krater

The video demonstrates a follow-along, at-home bodyweight workout routine focusing on strength and hypertrophy without equipment. It includes a warm-up followed by three groups of exercises targeting push, pull, and core movements.

From the video

Answers: How can I do an effective bodyweight strength and hypertrophy workout at home without equipment?

• bodyweight training at home
• strength training without equipment
• hypertrophy bodyweight exercises
• wrist warmup routine
• pushup progressions
• hamstring curls bodyweight
• reverse plank extensions
• shrimp squat progressions
• bodyweight row variations
• lying lower ab raises

Exercises

• wrist clock walks · mat · 1x
• push-ups · mat · 1x10
• tabletop extensions · mat · 1x5
• bodyweight squats · 1x10
• pseudo planche push-ups · mat · 3-5 x 6-8
• lying sliding hamstring curl · socks and floor · 3-5 x 6-8
• reverse plank extensions · mat · 3-5 x 10-12
• bodyweight row · parallettes · 3-5 x 6-8
• shrimp squat · parallettes · 3-5 x 6-8 per side
• lying lower ab raises · mat · 3-5 x 10-12

What it concludes

• Bodyweight training can be made hard at home with minimal equipment to achieve effective strength and hypertrophy workouts.
• Using a 4-second negative portion on exercises makes bodyweight training significantly harder and more effective.
• Resting 45 seconds for exercises and 90 seconds between rounds ensures proper recovery and maintains high exercise quality in strength routines.