28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleWorking out at home can seem like a daunting task. It’s not because of the difficulty of any given workout, but the fact that motivating yourself to get going isn’t always easy. And let’s face it: Some home workouts just look too easy for someone who typically spends a significant amount of time in the gym throughout the week—again, not super motivating.
Trainer, actor, and writer Andy McDermott is no stranger to a home workout, and he’s provided one that’s guaranteed to leave you sore. All you need is a bit of space and your own body, but trust us, this won’t be easy.
McDermott takes you through a warmup to get your blood flowing, two training blocks, and an extra-credit pushup challenge that we dare you to try.
Follow along with the full video below to check your form and for tips from McDermott as you work your way through the reps, or follow the workout from the charts below the video.
The Warmup | |
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Exercise | Reps |
Jumping Jacks | 30 |
Knee Drives | 10 |
Front Kicks | 10 |
Back Kicks | 10 |
Hip Openers | 10 |
Back Patters | 10 |
Horizontal Twists | 10 |
Vertical Twists | 10 |
Andy McDermott’s Total-Body Pump-Up | |
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Block One: 3 Rounds | |
Exercise | Reps |
1 Multi-Planar “Athletic” Lunges | |
Front Lunge (Sagittal Plane) | 6 |
Side Lunge (Frontal Plane) | 6 |
Rear 45-Degree Lunge (Transverse Plane) | 6 |
Hand Walkout Pushups to Mountain Climber | |
Hand Walkout Pushup | 1 |
Mountain Climbers | 4 |
Active Recovery | |
Jumping Jacks | 10 |
Andy McDermott’s Total-Body Pump-Up | |
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Block Two: 3 Rounds | |
Exercise | Reps |
Single-Leg RDL | 3 per leg |
Single-Leg Glute Ham Bridge | 3 per leg |
T or X Push-Ups | 3 each way |
Active Recovery | |
Cross Country Skiers | 10 |
Extra-Credit Push-Up Challenge | |
Exercise | Reps |
Clapping Pushup | 3 |
Behind-The-Back Pushup-Ups | 3 |
Toe-Touch Push-Ups | 3 |
Follow McDermott on Instagram at @andywhatsnext, and check out his YouTube channel, McDermottFamilyFitness.