10 At-home Workouts to Build Muscle in Under 20 Minutes

4. Pullup to Failure

Directions: Perform all A exercises, then all B exercises, then all C exercises.

A1. Wide-grip Pullups
Sets: 5
Reps: Until failure
Rest: 90 sec.
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together, and pull yourself up until your chin is over the bar.

B1. Single-leg Box Squats
Sets: 4
Reps: 12
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.

B2. Hip/thigh Extension
Sets: 4
Reps: 12
Rest: 60 sec.
Lie on your back and bend one knee so that it makes a 90° angle, and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.

B3. Pushup + Overhead Reach
Sets: 4
Reps: 6 (each side)
Rest: 60 sec.
Place one palm on a slideboard or slider. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.

C1. Forward Crawl
Sets: 5
Duration: 30 sec. crawling
Rest: 30 sec. — Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.

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