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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10 COMMENTS

  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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