Team C4 is here to help with 4 different full-body workouts that can be done at home. Whether your looking to build strength or stay shredded, These are the at-home workouts for you.
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Yes, you can build serious muscle and strength while training at home! The best at-home workouts manipulate workout variables like tension, volume, and exercise pairings to hammer muscles while sparing the joints. Work hard with the equipment you have and build muscle without a gym or barbell in sight!

| Full-Body Workout w/ Bands |
1. Copenhagen Planks: 3 sets, 10 reps
2. Banded Body Squats: 4 sets, 20 reps
3. Banded Overhead Press: 4 sets ,15 reps
4. Banded RDL: 4 sets, 10 reps
5. Banded Upright Row: 3 sets, 10 reps
6. Ab Sliders: 3 sets, failure

| Core + Legs Circuit w/ Demi Bagby |
1. High Knee Pauses: 30s
2. Push-Ups (Diamond, Close, Wide): 30s
3. Half-Burpee Squats: 30s
4. Extended Arm Plank Jacks: 30s
5. Side Lunges: 30s
6. Flutter Kick Tucks: 30x

30s Rest between Each. Repeat 2-4 times

| At-Home Shoulder Routine w/ Scott Mathison |
1. Lateral Raises: 4 sets, 15 reps
2. Chest Press: 4 sets, 15 reps
3. Front Raises: 4 sets, 15 reps
4. Rear Delt Shrugs: 4 sets, 15 reps

| No Equipment Leg Day |
1. RDL w/ Full Cooler: 3 sets, 12 reps
2. Squat Thrusters: 3 sets, 18 reps
3. Weight Lunges: 3 sets, 12 reps (each leg)
4. Stairs: 4 sets, 1 min
5. Single Leg Ski Jumps: 3 sets, 15 reps (each leg)


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We are Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


  1. i was thinking of incorporating deadlifts by gathering all of my textbooks and shoving them in a storage bin (weighing it of course). The cooler idea works too. I'd like to get something that's thinner so it more closely resembles a bar. Any suggestions?


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