Workout at Home With These 10 Exercises


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You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or global pandemic has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve all been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There are plenty of at-home workouts to build muscle.

There’s no reason you can’t build mass, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even just bodyweight, is enough to get you in the shape you want.

Los Angeles-based personal trainers Ben Bruno and Anthony Yeung designed 10 at-home workouts to build muscle using just your bodyweight and dumbbells. These exercises will shred you to pieces. The best part of all? You don’t even need to leave your living room. The post-workout smoothie and shower are just steps away.

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if ( 0.25 === progress ) { window.lock_25 = true; } if ( 0.5 === progress ) { window.lock_50 = true; } if ( 0.75 === progress ) { window.lock_75 = true; } if ( 1 === progress ) { window.lock_100 = true; } console.log(“Permutive video play progress ” + progress); } }).on(‘mute’, (e) => { var el = decodeURIComponent( “jwplayer_RzSIaMrv_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “RzSIaMrv” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); window.permutive.track(“VideoEvent”, { play_id: el, //this will stay constant for all of the events emitted during the same video play event: (e.mute) ? “sound off” : “sound on”, video: { duration: jwInfo.duration, // in seconds name: jwInfo.title, video_id: decodeURIComponent( “RzSIaMrv” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video event:”, e); }).on(‘fullscreen’, (e) => { var el = decodeURIComponent( “jwplayer_RzSIaMrv_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “RzSIaMrv” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); window.permutive.track(“VideoEvent”, { play_id: el, //this will stay constant for all of the events emitted during the same video play event: (e.fullscreen) ? “fullscreen on” : “fullscreen off”, video: { duration: jwInfo.duration, // in seconds name: jwInfo.title, video_id: decodeURIComponent( “RzSIaMrv” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video event:”, e); }).on(‘ready’, (e) => { var el = decodeURIComponent( “jwplayer_RzSIaMrv_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “RzSIaMrv” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); console.log(jwInfo); window.lock_25 = false; window.lock_50 = false; window.lock_75 = false; window.lock_100 = false; window.permutive.track(“VideoLoad”, { play_id: el, //this will stay constant for all of the events emitted during the same video play video: { duration: jwInfo.duration, // in seconds name: jwInfo.title, video_id: decodeURIComponent( “RzSIaMrv” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video load event”); }).on(‘adPlay’, (e) => { var el = decodeURIComponent( “jwplayer_RzSIaMrv_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “RzSIaMrv” ); window.adInfo = e; var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); window.adlock_25 = false; window.adlock_50 = false; window.adlock_75 = false; window.adlock_100 = false; window.permutive.track(“VideoAdPlay”, { play_id: el, //this will stay constant for all of the events emitted during the same video play ad: { duration: window.adInfo.duration, creative_name: window.adInfo.adtitle, ad_id: window.adInfo.adId, title: window.adInfo.adtitle, video_type: “instream” //outstream }, video: { duration: jwInfo.duration, // in seconds name: jwInfo.title, video_id: decodeURIComponent( “RzSIaMrv” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video ad play”); }).on(‘adClick’, (e) => { var el = decodeURIComponent( “jwplayer_RzSIaMrv_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “RzSIaMrv” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); window.permutive.track(“VideoAdClick”, { play_id: el, //this will stay constant for all of the events emitted during the same video play ad: { duration: window.adInfo.duration, creative_name: window.adInfo.adtitle, ad_id: window.adInfo.adId, title: window.adInfo.adtitle, video_type: “instream” //outstream }, video: { duration: jwInfo.duration, // in seconds name: jwInfo.title, video_id: decodeURIComponent( “RzSIaMrv” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video ad click”); }).on(‘adTime’, (e) => { var el = decodeURIComponent( “jwplayer_RzSIaMrv_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “RzSIaMrv” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); var progress = (e.position/e.duration).toFixed(2); if ( (0.25 >= progress && false === window.adlock_25) || (0.5 >= progress && false === window.adlock_50) || (0.75 >= progress && false === window.adlock_75) || (0.95 >= progress && false === window.adlock_100) ) { window.permutive.track(“VideoAdProgress”, { play_id: el, //this will stay constant for all of the events emitted during the same video play progress: Number(progress), ad: { duration: window.adInfo.duration, creative_name: window.adInfo.adtitle, ad_id: window.adInfo.adId, title: window.adInfo.adtitle, video_type: “instream” //outstream }, video: { duration: jwInfo.duration, // in seconds name: jwInfo.title, video_id: decodeURIComponent( “RzSIaMrv” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); if ( 0.25 >= progress ) { window.adlock_25 = true; } if ( 0.5 >= progress ) { window.adlock_50 = true; } if ( 0.75 >= progress ) { window.adlock_75 = true; } if ( 0.95 >= progress ) { window.adlock_100 = true; } console.log(“Permutive video ad progress ” + progress); } }).on(‘beforePlay’, (e) => { var el = decodeURIComponent( “jwplayer_RzSIaMrv_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “RzSIaMrv” ); // skip if the video was paused and trying to resume if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) { return; } if ( window.jwpDef[vHash].advertising ) { if ( window.jwpDef[vHash].advertising.schedule ) { var adTag = window.jwVastTag[vHash]; setTimeout( function(){ if ( window.jwpBids[vHash].ix || window.jwpBids[vHash].amazon || window.jwpBids[vHash].iristv ) { if ( window.jwpBids[vHash].amazonBids ) { adTag = adTag + “&scp=” + window.jwpBids[vHash].amazonBids; } if ( window.jwpBids[vHash].ixBids ) { var vastURL = new URL( adTag ); var vastParams = new URLSearchParams( vastURL.search ); if ( vastParams.has( “cust_params” ) ) { var custParams = new URLSearchParams( vastParams.get( “cust_params” ) ); } else { var custParams = new URLSearchParams(); } var keys = Object.keys( window.jwpBids[vHash].ixBids ); for ( var key of keys ) { custParams.set( key, window.jwpBids[vHash].ixBids[key][0]); } vastParams.set( “cust_params”, custParams.toString() ); vastURL.search = vastParams.toString(); adTag = vastURL.toString(); } if ( window.jwpBids[vHash].iristvBids && Object.keys( window.jwpBids[vHash].iristvBids ).length ) { var vastURL = new URL( adTag ); var vastParams = new URLSearchParams( vastURL.search ); if ( vastParams.has( “cust_params” ) ) { var custParams = new URLSearchParams( vastParams.get( “cust_params” ) ); } else { var custParams = new URLSearchParams(); } custParams.set( “iris_context”, window.jwpBids[vHash].iristvBids.join(‘,’)); vastParams.set( “cust_params”, decodeURIComponent( custParams.toString() ) ); vastURL.search = vastParams.toString(); adTag = vastURL.toString(); } if ( localStorage._pdfps ) { var playerSegsPerm = encodeURIComponent(‘&permutive=’ + encodeURIComponent(JSON.parse(localStorage._pdfps || ‘[]’).slice(0,250).join(“,”))); adTag = adTag.replace(/(cust_params[^&]+)/, ‘$1’ + playerSegsPerm); } console.log( “AMI jwp adTag with Bids”, adTag ); } jwplayer(el).playAd( adTag ); }, 1000 ); } } }); clearInterval(checkJWReady); } }, 500); })(); ]]>

The first five workouts are courtesy of Yeung. The last five workouts are courtesy of Bruno.

 

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