Uploaded August 2026 | Updated September 2026, 2 weeks ago
π― Get your FREE at-home training plan for your level in the app: calisthenics-family.com/findmyplan
π° New to calisthenics? Start with the free 7-Day Challenge: calisthenics-family.com/challenge
πͺ Want 1-on-1 coaching with weekly feedback and accountability? Apply here: calisthenics-family.com/coaching
This is Part 2 of the Home workout series that builds real muscle.
π Missed Part 1? Watch it here: youtu.be/whe9fE0sIqY
No gym. No weights. Just your body and one couch.
Most people think you need equipment to build muscle at home.
They skip the workout because "I don't have a bar" or "I don't have dumbbells."
This is how you fix that.
In this video, you'll get:
βοΈ 7 exercises to build real muscle using ONLY a couch and floor
βοΈ Tempo work + isometrics for serious muscle stimulation
βοΈ Bulgarian split squats for full leg strength
βοΈ Easier variations for every level
βοΈ A 7-minute routine you can do 3-4Γ per week
The 7 exercises hit every major muscle group:
β’ Elevated Pike Shoulder Taps β shoulders
β’ Straight Arm Pull Down β back
β’ Tempo Incline Push-Ups β chest
β’ Planche Leans β biceps
β’ Kneeling Tricep Extensions β triceps
β’ Bulgarian Split Squats β legs
β’ Elevated Sit-Ups β core
β± TIMESTAMPS (jump to any exercise):
0:00 Intro + What You'll Get
0:52 Ex 1: Shoulders (Pike Shoulder Taps)
1:57 Ex 2: Back (Straight Arm Pull Down)
3:36 Ex 3: Chest (Tempo Incline Push-Ups)
5:03 Ex 4: Biceps (Planche Leans)
6:19 Ex 5: Triceps (Kneeling Extensions)
7:32 Ex 6: Legs (Bulgarian Split Squats)
8:47 Ex 7: Core (Elevated Sit-Ups)
10:24 Outro + Giveaway Winner
π‘ The key:
No equipment doesn't mean no muscle. Tempo + isometrics build real strength at home.
π² Download the Calisthenics Family App (free to start)
Start your journey & unlock your personal plan: calisthenics-family.com/app-download
π Shop premium calisthenics gear
Get equipment like rings, bands or parallettes: calisthenics-family.com/shop
Follow us on socials:
Instagram β instagram.com/calisthenics_family
TikTok β tiktok.com/@calisthenicsfamily
π GIVEAWAY WINNER (from Part 1):
Congrats to @JaccoEggebeen-u8k, you won the Calisthenics Family Liquid Chalck π
Send an email to youtube@calisthenics_family.com to claim your prize.
Start your journey and join the Calisthenics Family.
βΊ calisthenics-family.com
βββ¦βββ¦ββββ¦ββ¦β¦β¦β¦ββββ
βββ£βββββ£ββ£ββ£ββ£βββ£ββ£
β βββββββ ββββ£βββββββ£
βββ©βββ©ββ©ββ©ββ©βββ©ββ©ββ
π If you're reading thisβ¦ Subscribe & Join the Family π
#calisthenics #calisthenicsfamily #buildmuscleathome #homeworkout #7minuteworkout #noequipmentworkout #couchworkout #buildmuscle
π― Get your FREE at-home training plan for your level in the app: calisthenics-family.com/findmyplan
π° New to calisthenics? Start with the free 7-Day Challenge: calisthenics-family.com/challenge
πͺ Want 1-on-1 coaching with weekly feedback and accountability? Apply here: calisthenics-family.com/coaching
This is Part 2 of the Home workout series that builds real muscle.
π Missed Part 1? Watch it here: youtu.be/whe9fE0sIqY
No gym. No weights. Just your body and one couch.
Most people think you need equipment to build muscle at home.
They skip the workout because "I don't have a bar" or "I don't have dumbbells."
This is how you fix that.
In this video, you'll get:
βοΈ 7 exercises to build real muscle using ONLY a couch and floor
βοΈ Tempo work + isometrics for serious muscle stimulation
βοΈ Bulgarian split squats for full leg strength
βοΈ Easier variations for every level
βοΈ A 7-minute routine you can do 3-4Γ per week
The 7 exercises hit every major muscle group:
β’ Elevated Pike Shoulder Taps β shoulders
β’ Straight Arm Pull Down β back
β’ Tempo Incline Push-Ups β chest
β’ Planche Leans β biceps
β’ Kneeling Tricep Extensions β triceps
β’ Bulgarian Split Squats β legs
β’ Elevated Sit-Ups β core
β± TIMESTAMPS (jump to any exercise):
0:00 Intro + What You'll Get
0:52 Ex 1: Shoulders (Pike Shoulder Taps)
1:57 Ex 2: Back (Straight Arm Pull Down)
3:36 Ex 3: Chest (Tempo Incline Push-Ups)
5:03 Ex 4: Biceps (Planche Leans)
6:19 Ex 5: Triceps (Kneeling Extensions)
7:32 Ex 6: Legs (Bulgarian Split Squats)
8:47 Ex 7: Core (Elevated Sit-Ups)
10:24 Outro + Giveaway Winner
π‘ The key:
No equipment doesn't mean no muscle. Tempo + isometrics build real strength at home.
π² Download the Calisthenics Family App (free to start)
Start your journey & unlock your personal plan: calisthenics-family.com/app-download
π Shop premium calisthenics gear
Get equipment like rings, bands or parallettes: calisthenics-family.com/shop
Follow us on socials:
Instagram β instagram.com/calisthenics_family
TikTok β tiktok.com/@calisthenicsfamily
π GIVEAWAY WINNER (from Part 1):
Congrats to @JaccoEggebeen-u8k, you won the Calisthenics Family Liquid Chalck π
Send an email to youtube@calisthenics_family.com to claim your prize.
Start your journey and join the Calisthenics Family.
βΊ calisthenics-family.com
βββ¦βββ¦ββββ¦ββ¦β¦β¦β¦ββββ
βββ£βββββ£ββ£ββ£ββ£βββ£ββ£
β βββββββ ββββ£βββββββ£
βββ©βββ©ββ©ββ©ββ©βββ©ββ©ββ
π If you're reading thisβ¦ Subscribe & Join the Family π
#calisthenics #calisthenicsfamily #buildmuscleathome #homeworkout #7minuteworkout #noequipmentworkout #couchworkout #buildmuscle
