SkiMaskDuets: At-Home Bodyweight Beast Program
Intro:
After releasing my first program, a lot of people mentioned that they don’t have
access to a gym, or don’t have any sort of weight-training equipment at home. I took that
into consideration and created this guide on how to become a bodyweight beast right
from your own living room!
Who is this for? Anyone with an empty space who wants to get in shape.
What do you need? Literally just yourself and an empty room.
When should I do this routine? Any time of the day.
Where will this routine take me? It will take you to a strong level of physical
fitness.
Why should I do this routine? Because you owe it to yourself to stop making
excuses. No gym? No problem! Let’s do this!
This routine will NOT have anything related to nutrition in it. If you want to see
what I eat pretty consistently, download my simplified training and nutrition program
(also free).
This routine will also be very beginner friendly so even if you’ve never worked out
before you can keep up with it. If you’re more advanced physically, you can make the
exercises harder on yourself as well.
Grab some headphones or a speaker and get pumped up. Let’s get right into
turning you into a bodyweight beast in your own living room!
Routine:
Day 1: This will be an upper body day.
Jumping jacks: 1 set of 50 jumping jacks (can rest if needed, just hit 50)
Mountain climbers: 25 each leg (can rest if needed)
Burpees: 10 burpees with a jump
Pushups: 10 pushups (if 10 is too easy do 20, if 10 is too hard do them on your
knees)
Plank: 30 second hold (if too easy, go for 1 minute. If too hard, take short breaks
and resume until you hit 30 total seconds)
High knees: 10 reps each leg
Shoulder taps: 10 reps each arm
Side planks: 15 seconds each side (if too easy do 30 seconds, if too hard, take
breaks as needed until 15 seconds is reached)
Reverse crunches: 10 reps
Oblique crunches: 10 reps
The goal is to be able to do this entire circuit 5 times. You can rest in between
each round for 90 seconds. Don’t feel discouraged if you are unable to finish. Do your
best and try to make it through at least 1 round the first time you do it. Build up to doing
it 3 rounds, then 4, and eventually 5 rounds for the workout. If you get to a point where
you’re doing 5 rounds easily, either increase the reps or try to go for 10 on the circuit.
Day 2: This will be a lower body day
Bodyweight squats: 20 reps (rest if needed until you hit 20 total)
Jump Squats: 20 reps (rest if needed until 20 you hit 20 total)
Lunges: 10 reps each leg
High knees: 10 reps each leg
Reverse lunges: 10 reps each leg
Side Lunges: 10 reps each leg
Hip thrusts: 20 reps
Again, the goal is to be able to do this circuit 5 times with a 90 second rest in
between each round. If you are unable to do 5 rounds on your first lower body day that
is completely fine! You have something to work up to now. If you ARE able to do it 5
rounds fairly easily your first few times trying this, you can make it harder by either
increasing the reps you do per exercise or by trying to do the circuit 10 rounds instead of
5.
Day 3: Active Rest Day/Optional Workout
You’re probably really sore today so we will count this as an “active rest day.” This
means you aren’t completely resting. Pick a fun activity you enjoy doing, and go do it for
30-60 minutes today. This could be walking, running, riding your bike, playing
basketball or futbol, swimming, etc. Anything that requires you to move that you enjoy
doing (so no, you don’t get to play fortnite LOL).
-If you aren’t sore at all and you’re just dying to work out again, then here is a fun
workout to do:
These are called 10/9/8’s. You have 4 exercises: pushups, squats, burpees,
and crunches. You do each one for 10 reps, then you do each one for 9 reps, then
each one for 8 reps, all the way until you get down to 1 rep each. The goal is to be
able to go from 10, down to 1, and then back up to 10 again, but you don’t need to
try to go back up to 10 your first time doing it. If you need it written out for you,
here is the workout:
1
2
3
4
5
6
7
8
9
10
pushups
10
9
8
7
6
5
4
3
2
1
squats
10
9
8
7
6
5
4
3
2
1
burpees
10
9
8
7
6
5
4
3
2
1
crunches
10
9
8
7
6
5
4
3
2
1
10 reps of each, then 9 of each, and so on. Try not to rest at all and just keep going
back to back to back. If you need to rest, that’s okay but the goal is to work up to
going from 10 all the way down to 1, and back to 10 again nonstop. You got this!
Now you just repeat days 1-3 again! Do the upper body workout, then the next
day the lower body workout, and the 3rd day is your choice to take an active rest day or
do the 10/9/8’s if you are feeling hyped up. That brings us to 6 total days. What comes
for the 7th day?
DONUTS! You get to eat donuts today for all your hard work!!! :)
*just kidding, please do not go eat donuts for the love of God, you will regret it after
lmao.
Day 7: Light Full Body Workout
For day 7, you will have a light workout with a mix of upper and lower body
movements. This will be shorter than the other days and is meant to increase blood flow
in your body and prepare you for the upper body workout the next day. You will only do
1 round of this circuit. Here is the workout:
Jumping jacks: 50 reps
Burpees: 20 reps
Squats: 20 reps
Russian twists: 25 reps each side
Flutter kicks: 20 total reps
Bicycle crunches: 20 reps each side (can rest if needed)
Shoulder taps: 10 each arm
Pushups: 20 reps
Finish with a 15 minute walk.
Conclusion:
I got a lot of good feedback from the first program I dropped which was literally
just my personal routine. I didn’t expect so many of you to respond so positively . I
hope this helps anyone who wants to avoid going to the gym/doesn’t have access to one.
🖤
This program should be taken seriously as well. Just because it can be done at
home does not mean it will be easy. If you already go to the gym and workout, throw
these exercises into your workouts because I’m sure it will benefit you. If you currently
don’t work out at all, then this program is a perfect place to start! Keep working on the
circuits until you can complete each one at least 5 times in a row and you will have a
very solid foundation to build off of. Also, you will definitely make some physical muscle
gains.
I appreciate all of the positive DM’s I have been getting on Instagram lately. You
guys are the reason I wake up and grind every day now. What started as a meme became
a movement. Hearing your guys’ stories about how you’re starting to work out and want
to change for the better is really inspiring to me. I hope all of you find that which you
seek. The answers are out there, and you will find them if you never stop searching.
Don’t ever believe you can’t achieve the body you want. You most definitely can, because
If I did it then so can you. A mix of patience, hard work, discipline, and love for yourself
will get you where you need to go.
This is SkiMaskDuets signing out, and let’s continue to get shredded together.