Building muscle at home is surprisingly straightforward and doesn’t require any fancy gym equipment. All it takes is willingness to put forth the effort.

our resident fitness buffs have decided to let you in on a little secret they use when they can’t get to their gym

DIRECTIONS
Do all exercises from set “a” then all the “B” exercises. For example, you would do 1 set of A1 then 1 set of A2 then start over with the second set from A1 and A2. Do the same for the “B” and “C” exercises.

A1) Siff Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. stay on the balls of your feet for the whole workout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

A2) Prisoner Hold Jump Squats
Sets: 6
Reps: 15
Rest: 60 seconds
Stand shoulder width apart with your feet slightly turned out. Put your hands behind your head and Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

B1) Feet-Elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 seconds
Get into a pike position – arms straight and legs straight with your hips high in the air – with your feet on a bench or small box. Slowly lower yourself and drive back up.

B2) Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

C1) Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds
Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.

C2) Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.

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