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Build Muscle At Home Workout | Myprotein
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Feb 6, 2025
20-minute at home muscle builder with Mark Ross & Jessica Layla. This power couple will push you through this intense workout — ideal to do with a training buddy if you’re lucky enough to have one! Mark is a Barry’s Bootcamp fitness trainer & lifestyle coach, and his fiancé Jessica is a fitness trainer and female transformation coach, so between them, they know a thing or two about how to challenge your body to build strength. No equipment needed, just gear up and get ready to sweat! *** Subscribe to our channel: https://www.youtube.com/user/MyproteinUK At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/
View Video Transcript
0:05
hey everyone we're down here today with
0:07
my protein for the workout from home
0:10
series I'm mark I'm Jack we're gonna be
0:14
working out together today and I'm gonna
0:16
be doing a harder version of this full
0:19
body circuit workout and jess is gonna
0:22
be doing I'm gonna be working through
0:27
full body and 45 seconds on 15 seconds
0:31
recovery this is great for if you're in
0:34
a couple if one of you is a little bit
0:36
stronger than the other not in this case
0:40
yeah you can do this with anyone you can
0:43
go through these you want both do the
0:44
harder one
0:45
shortly up to you four and it's good to
0:48
kind of train with the Department so
0:50
ready do that 45 seconds on 15 seconds
0:55
recovery into it ready all right cool so
0:59
first exercise is a walkout just in a
1:04
short like this nice and simple and then
1:08
come back up again nice and simple cool
1:10
we'll both go down this time and all I'm
1:13
gonna do is just add a little Pike in
1:14
there as well I'm gonna go left
1:16
I'm gonna go right and then we're gonna
1:18
walk ourselves all the way back up one
1:19
perfect so we just moving right now
1:22
stretching your hamstrings out there we
1:25
go nothing too intense for the first
1:27
four or five minutes literally just nice
1:30
and movements appear a little more time
1:39
all right cool second ball we're gonna
1:42
get straight into it you wrist down to
1:47
the floor
1:48
lift up with your legs in the air like
1:50
that and then look forward Mama's gonna
1:53
have a little dip in there as well so
1:54
I'm gonna drive down squeeze right off
1:57
keep your shoulders back nice and
2:01
straight
2:02
more than change over good that's the
2:16
one for this one we're doing about 20 25
2:19
seconds each so I'm gonna get about
2:21
eight reps done all the way up squeeze
2:23
through four three two one boom all
2:29
right yes hand release press off sure
2:32
so when it comes out like there see the
2:34
knees off feet put your hand to the
2:37
front you know just come down and then
2:40
lift the puck to throw your hands back
2:42
that's the one these little three
2:46
pretzels all the way down all the way up
2:48
ISIL
2:49
no no chess kind of relax I'll release
2:52
for me all the way down
2:58
I put Jeff to a workout yesterday so she
3:01
did the hard stuff yesterday I'm doing
3:03
the heroin today we take it in turns
3:06
this oh oh right now four more
3:15
with it two more walk out all right so
3:25
on our feet for the next one Jess squash
3:28
come to the front like this put your
3:30
feet out wide see I'm gonna join you and
3:39
I'm just gonna hold the bottom part so
3:40
I'm gonna hold it down the Jess goes
3:42
back up there we go back down again
3:45
perfect perfect so I'm just gonna hold
3:50
this squat until gesture to buoyant
3:53
they're gonna catch you up there just a
3:54
little bit more tension in the quads
3:56
just starting to what my body up stats
3:59
get a legs burning a little bit
4:00
no one really likes a squat hold for a
4:02
bit more tension in your legs you all
4:05
right there I'm going about 10 more
4:08
seconds that's all boom and we're really
4:10
gonna get that heart rate up
4:11
Oh what time or there we go
4:15
I like perfect so last one I'm kind of
4:18
the warm up I will it's get warm half
4:21
burpees go yep just a cool guy like
4:23
there all right I think anyone knows
4:31
what I'm gonna be doing all right cool
4:33
I'll join you in the next one and I'll
4:35
get down all right
4:36
all good be for me just let's try to
4:38
keep up with your head all the way down
4:40
at a full jump up
4:46
get that heart rate up now final ten
4:56
seconds left
5:05
so we've done pretty much open lower
5:08
upper law everything's feeling good
5:10
right now little trick if you want one
5:12
yeah if you want to rest and then we're
5:14
going to get straight into it now the
5:15
way that we're gonna do is workout is
5:17
going to be two exercises and together
5:19
that's going to be a bull put upper
5:21
lower lower
5:22
so superset wanna get straight involve
5:25
that with weights up now you ready stop
5:27
five seconds you're gonna get straight
5:29
into CrossFit press-ups right about
5:39
shoulder width apart and then just come
5:41
down to make those maxes lure them back
5:43
up again I've got my feet for this one
5:47
what same thing same rules apply and was
5:50
come backwards hips go down with what
5:52
people are forms in the air just as soon
5:54
up right now make sure everything comes
5:57
down elbows back and gonna walk out as
5:59
well so really work your triceps because
6:02
you head back your neck back you're sort
6:05
of that looking too much yeah put your
6:25
hands upon you and then you're going to
6:27
just lift up
6:29
then work it back and I can squeal at
6:32
top sit simple for me the same thing
6:36
wrong squeeze that back that rear delt
6:38
try keep your hips facing down try to
6:41
squeeze just control your movement so I
6:44
don't be twisting as your hands are
6:46
moving and keep your hips facing down
6:48
you have squeeze as well good yeah last
6:53
ten seconds on this one squeeze try and
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hold for a second little squeeze up drop
6:57
back down so we've got two open body
6:59
boob it's now running into our lower
7:01
body and five before in three in two and
7:06
one alright so little body abs sit
7:09
yourself down and we've got a control
7:12
jackknife so super slow jog left yeah
7:14
sure yep so just lying down before
7:18
wanting to put your hands down as well
7:20
and you want to just put your feet up
7:22
and your hands up here coupe jackknives
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I'm gonna alternate my right so I'm
7:31
gonna go to hand took water for when it
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comes down I'm just gonna alternate up
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foot you can push the other leg into the
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floor as you come up and you got to
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squeeze let's try and bring your butt
7:42
off the floor just like Jesse's doing
7:45
you've got to breathe out you've got a
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squeeze hard yeah you've got to work
7:48
your abs people do these and actually
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don't even feel the right air you're
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working there's no point doing that nice
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and slow is actually when it's a really
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feed it's the one not the school
7:58
jackknives the hard ones are slow ones
8:00
actually really do work here if you do
8:02
right ready three two and one boom all
8:07
right leg raises go for it put your
8:10
hands down then put your legs up are you
8:12
gonna just lead down to the floor and
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put your lower back into the floor and
8:17
then back up again there you go take
8:19
your weight I'm gonna alternate again
8:21
alright so I'm gonna try them up my neck
8:23
don't look at the cover a lot when the
8:24
time lapse my neck another one from
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there in a slow movement alright so one
8:28
they got one leg down seeing what Jeff
8:30
says though a little bit needs to be on
8:32
the floor breathing squeeze out slower
8:34
the heart alright you get people doing
8:36
you know fast water kicks slow it right
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down
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big ol civilian leg raises my beloved
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neck now last 10 seconds yes you got it
8:49
four three two cool good eye so I'm
8:59
gonna go low boy now we're gonna stand
9:01
up and go okay so makes it lunges Jess
9:04
sure all right yes sir just come in
9:07
probably gives you knees off the floor
9:09
you're doing it nice and controlled we
9:12
do it good temper anything too fast
9:16
there you go I'm just gonna add a little
9:18
pulse in at the bottom all right so I
9:19
want to do
9:20
he's down a pulse on that quad muscle
9:23
change it all from there right so you
9:24
keep going Singles I'm just going to go
9:26
there a little pulse then drive right
9:28
through there we go I'm trying to catch
9:40
pulls good
9:41
all right five more seconds five four
9:45
three two boom all right legs all right
9:51
yeah squat hole Hey so I'm just gonna
9:55
keep your feet nice and wide and also
9:57
your knees wide as well in the neighbors
9:59
come down and then just hold it there
10:01
just staying there all right I want to
10:03
uphold sports I'm gonna I'm gonna finish
10:05
where she does there I'm also doing a
10:07
little jump as well forward jump off
10:08
little top and I'm gonna get my dance my
10:11
position as well song from their little
10:13
wife just attention and your legs
10:15
explode up look interaction we've got
10:23
about 20 seconds no you're gonna stay
10:25
down but remember after the two minutes
10:27
of lower body upper body your legs in
10:31
seven he seeks Jess goodbye before hold
10:35
eight three eight to shake out there
10:38
burn all right so we're gonna get down
10:41
now again always getting heart rate high
10:43
now for our Bloods gonna go to our
10:45
shoulder sole plank shoulder tops all
10:47
right yeah there you go
10:50
guns on the floor and then booty not in
10:53
the air
10:54
grounded and you can just tap each
10:57
shoulder nice I'll tap perfect there we
11:00
go I saw it is gonna be similar but your
11:04
abs I'm gonna work your shoulders but
11:06
this time I'm gonna go footrace so I
11:07
thought my hips twisting I'm just
11:09
raising out right all the way down
11:11
reason I left all the way down again
11:14
abs tight the whole way through hips
11:16
racing down the whole way through all
11:21
right so does the word thing abs are
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working we've got about 10 seconds to go
11:28
control it right through now good there
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we go
11:31
and 483 ain't in one we'll do a quick
11:36
change over because we're on the floor
11:38
already Jesse's just want to get into a
11:40
nice solid wall playground using a hole
11:48
right
11:48
Yvonne you creep there you go exactly
11:50
right so you can make them easier to
11:52
move the music even - easy all right I'm
11:56
gonna go into that low point but again
11:58
I'm gonna progress it so from here I'm
11:59
gonna drive up it's a little walking
12:01
plank hip staying down squeeze back side
12:04
squeeze your abs control right down
12:06
don't really mind which hand you're
12:07
going for up or down only 45 seconds
12:10
okay there
12:17
good squeeze upside test off way no way
12:25
there you go
12:26
nine eight seven six five four three two
12:35
go alright so V sit hold like that was
12:39
mostly upper body of ABS now we're going
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to go directly sit hold yep
12:43
so you could look at V so gonna bring
12:48
your feet up and then just hold it there
12:50
with your arms in front of you like that
12:52
oh good hold it
12:53
alright cool so I'm gonna progress that
12:55
a little bit either hands here and to
12:58
make this one a little bit is your hands
12:59
here to make a little bit harder
13:01
Lisa crunches so you're gonna finish
13:02
where Jesse's but I'm just gonna law all
13:04
the way down fold yourself power and
13:06
then current job needs a chair
13:08
house here if you need to lengthen down
13:10
use your hands you just tricep to push
13:12
up knees to chest but you gotta squeeze
13:14
this part but all the way down breathe
13:17
out I want to get 20 seconds of hard one
13:19
as well move out you go Jess I'm going
13:22
boom squeeze even Jeff though should be
13:24
squeezing there you can feel them
13:29
here we go eight squeeze seven six five
13:35
four three two
13:39
squeeze on that one alright we're
13:41
getting there now it's a reverse
13:42
crunches lying first quenching okay so
13:48
you know I'm gonna put your knees up and
13:51
back lower back to the ground and then
13:54
just come up again got it she'd go get
13:58
the girl alright so keep squeezing lure
14:01
out the bottom with lower abs you don't
14:03
really just work your lower abs with
14:05
these are good for feeling it there and
14:06
I'm gonna do the same I'm just gonna
14:08
have a little hip raise so you work in
14:10
lower and upper so want reverse crunch
14:12
and they're just a little bit of kick
14:14
squeeze through and then control it back
14:16
down the right so the momentum is what
14:18
you don't want
14:18
alright using Benson you don't work in
14:20
your abs slow
14:22
I'm gonna push off I'm gonna cut down
14:24
I'm gonna slow it right back down dick
14:28
and as you're doing this but make sure
14:29
you breathe out at the top as well when
14:31
you really feel it in your heart right
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breathing on abs it's also important you
14:36
can do two or three good exercises we're
14:38
filling in the hump and really feeling
14:40
like you know 10 million up workout and
14:42
not get anywhere even though other bird
14:44
to war good all right so come on fire -
14:53
toy excited now the hard way is gonna
14:55
start getting up now so we're gonna go
14:57
on Blue Ridge alright so and then making
15:09
sure your feet are too far away from
15:11
your bum you're then gonna just lift up
15:13
and then back down your glutes as you
15:17
doing here you got it so home workouts
15:20
people or think about these thinking my
15:21
squats and lunges you need to do some
15:23
kind of hip flexion some hip move move
15:24
some extension work I'm gonna advance it
15:27
I'm gonna go one leg 90 degrees I'm
15:29
gonna go hands my knuckles on the floor
15:31
I'm gonna go so can't really push so I'm
15:33
gonna drive up one I'm gonna drive for
15:35
five on that left hand side the right
15:38
side is not really doing much I'm gonna
15:40
squeeze you pop really go to more fine
15:42
big squeeze up and then what a
15:44
changeover right now right foot goes
15:46
down again what Jeff said heel stays
15:48
down and go drive your hip up try not to
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use your hands as much swing in - all
15:54
the way down squeeze up we drop right
15:57
down for boom and they drive in five
16:02
good to go all right we're gonna go yeah
16:06
pretty much
16:07
what we're gonna do now is just hold at
16:10
the top and then
16:14
she told her eyes--and she's gonna hold
16:16
that tension is already in the glutes
16:18
from that last exercise I'm gonna do the
16:20
same all I'm gonna do is a little March
16:22
at the bottom all right so watch me one
16:23
inch off the floor no higher see him
16:25
grooving with your hand so same position
16:26
with your hands just gonna raise that
16:28
left heel up by keeping your hips up top
16:30
down then just raise that right heel up
16:32
make sure your hips are staying all the
16:35
way through so you glutes your hammies
16:36
want to be on fire off for this one
16:37
people do this but then they collapse
16:39
the hips try and keep your hips really
16:41
stable squeeze your right foot drop
16:43
right down you're doing two minutes on
16:45
your glutes just like we've been doing
16:47
now you're gonna really start doing your
16:49
hamstrings your glutes folding jess is a
16:54
lot stronger than I am on glutes
17:01
recently like like David days yeah more
17:06
each side here we go she's cruising now
17:08
whereas I'm sweating here we got one
17:10
more down there we go and all right here
17:15
we go we're gonna go up and then we're
17:16
gonna go along we're gonna finish strong
17:17
now
17:18
so offset press that's one of my
17:20
favorite you can go oh my knees yeah so
17:24
similar to an old press up but your
17:26
hands are gonna be slightly off of that
17:27
rather than being like this they're
17:28
gonna grab it first coming down like
17:31
they're 100 forward one hand back and
17:34
bring your chest right to the floor like
17:39
three or four one side yep there you go
17:42
OOP I'm gonna join you straightaway I'm
17:44
gonna join you all right so that's it
17:46
all the way down I'm gonna run my feet
17:47
big squeeze in so the handle
17:52
that is wider let me work in your chest
17:54
more women closer there's a lot more
17:57
twice at work
17:58
big Driving's away this is absolutely
18:00
progression of a fresh hop that makes
18:03
you start to learn how to do a single
18:06
arm press up if you all kind of thinking
18:08
how can you pick where to press up which
18:10
is really good fun with doing it putting
18:11
all your weight is that close elbow
18:14
press all the way down it over and what
18:22
time have you got four ribs here yeah
18:35
renegade yeah that's on your knees
18:37
though on the knees when it down like
18:41
this and then just lift the one hand up
18:43
one hand up and then press down boom say
18:48
I'm gonna get straight involved in it
18:49
yeah I'm feeling it from the last
18:51
exercise I'm probably cook we'll eat
18:52
together when you're doing bodyweight
18:54
exercises you might have to do that
18:56
Marcus superset all the exercises
18:58
together muscle group that you want to
19:00
target you can still create tension just
19:02
go to clever with it we're gonna do some
19:04
squeeze is you're gonna hold your muscle
19:06
tight you're gonna do form correctly
19:08
they drive through we're down there we
19:20
go one more go right all right good
19:27
enough cool gonna get straight so we can
19:29
all rest remove induced
19:31
so we selves up there ya go okay you're
19:34
wrestling like before but we're going to
19:35
go back so in back they're not putting
19:40
the weight in the front of you heel
19:42
I'm dreading this one to know what's
19:44
going on so I want to go sweat lodge is
19:46
one of the best things you can do for
19:47
your heart rate fly make it work with
19:49
calorie burning
19:50
that's why about 20 seconds oh here we
19:53
go
19:54
fine change me there a little bit down
19:56
change me there slow it down
19:59
again it's not about how many do you
20:01
just want to control a movement I want
20:03
is you off the floor I'd rather you keep
20:06
going with slow movements trying to burn
20:09
out or do it some energy card and then
20:11
leave you like 10 seconds rest okay
20:18
right here have your last two minutes
20:21
boom
20:22
three more what - sorry
20:27
alright here we go last one guys even
20:30
the easy version is going to get hard
20:32
now we're going to check for bookings
20:34
alright yeah we're gonna go down are you
20:36
ready
20:36
when you all ready yes go for it
20:39
okay so something come up min jump yeah
20:46
I'm gonna let her do all the work here
20:48
we go I'm gonna do the same I'm gonna
20:51
get off the floor though wait for jet
20:52
here we go come on fine oh wow that
20:56
what's what John yeah bye oh wait ten
21:11
seconds three reps move it down food
21:31
built up we build up warm up good upper
21:35
body lower body
21:36
Oh Bob's everything
21:42
and now you know their strategy for
21:45
water hello what's up 15 20 minutes
21:49
yeah work out get it done drag your
21:52
partner in yeah it's gonna be too hot or
21:55
too easy night the time is not for
21:59
watching guys hey guys
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