Ultimate Total Body Workout At Home Or The Gym

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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.

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

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.

Team Live Lean

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.

What Is Team Live Lean?

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.

Take the Free Live Lean Body Quiz

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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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