You don’t need any special gear to build muscle fast, a good diet, the right supplements and some simple solid effort will take you far.

with that in mind, we’ve put our heads together to come up with these simple excercises to do at home

Perform all of the “A” exercises and then all excercises from set “B”. For example, you’d do 1 set of A1 then 1 set of A2 and then start with the next 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) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups
Sets: 6
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

C1) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

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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