BEGINNER HOME WORKOUT. NO EQUIPMENT.

Introduction:

Hey guys! This program is a response to the high demand of a lot people who were asking for a
structured program that can be done at home with no equipment (which is why this program is named
Nullus because its Latin for not any)1. I would also have to emphasize that this program is primarily
aimed for people who are absolute beginners and/or people who may have had some background in
fitness but are still unsure if what they have been doing has any sensible direction. Additionally, this
program is perfect for people who have no concrete fitness goals (i.e. Powerlifting, Bodybuilding, etc)
but are rather after being generally fit (lower body fat percentage, general strength and endurance).

Its important to note that your goals and your current fitness level will really dictate how your
program will be structured. Since your goal is general fitness and I would have to assume that you are a
complete beginner, the structure of this program is going to be extremely simple. You have to
understand that at first glance, you might think that this program might even be too simple. But trust
me, its difficulty will catch up to you.

Program:

The program only contains 4 strength exercises, 3 endurance exercises, and 3 postural exercises.

Strength Exercises: Endurance Exercises: Postural Exercises:

1. Push Ups 1. Jumping Jacks 1. W-lift

2. Squats 2. High Knees 2. T-lift
3. Alt. Reverse Lunges 3. Shuffles 3. F-lift
4. Planks
(For short, well call
all of these the
WTF-lifts)

I know what you might be thinking.

WHAT?! I cant even do a single push up! You cant expect me to do this program!

For real? Youre making me do just these movements? And you expect me to progress with this
program? This is lame.

To the first reaction, I say, trust me, youll be doing easier variations of these lifts until you get to the
standard. So no need to worry. To the second reaction, I say, shut the fuck up and just pay attention,
you little shit.

1
You know I gotta be fancy af and use a latin title, right?
Exercise Variations for the Strength Exercises:

So, of course, not everyone has the same strength level, which means that not everyone can do
the same exercise equally. Good thing there are ways to make some exercises easier, even without
equipment. With most of the pictures that you are about to see, I utilized some regular furniture to do
these variations. And, obviously, we dont have the same furniture so these variations will definitely
differ per person.

Push Up:

Level 1

Level 2

Level 3

As you can see, with the furniture that I have present in my own house, I was able to have 3
different variations for the basic push up. Level 1 showcases a kitchen counter, Level 2 uses a bench,
while Level 3 is already on the floor.

Each variation closer to the floor becomes more difficult because the range of motion of the
weight (your body) becomes more parallel to gravity, making your upper body get more weight
distribution which will make it harder to push away. Basically, the lower, the harder. Although I have set
3 levels within my own house, the number of levels you will have will definitely depend on the furnitiure
you have at home. But in my opinion, the more levels (heights) you can set for yourself, the better.

The basic instruction for the push up is as follows:

1. Assume a plank position (relative to the height you are on)

2. While maintaining the straight plank position, lower your body as low as possible.
3. Push the floor (or whatever surface you are on) away from you.
4. Repeat for the specified number of reps.

Some basic cues for the push up:

a. Always maintain the plank position.

a. Never allow your hips to raise/drop.
b. Brace your core before each push.
a. How to brace? Imagine someone is going to punch your stomach. How are you
going to brace for impact? Thats basically how you brace.
c. Your elbows should roughly be 45 away from your torso. *REALLY IMPORTANT*
d. Go as low as possible.
a. If on the floor, the depth of your push up should roughly be an inch or 2 before
your nose/chest touches the floor.
b. If on any other hard surface, try to make the corner of that surface touch right
below your chest or aim for bra line (for women).

Muscle groups involved:

a. Chest
b. Shoulders
c. Triceps
Squat:

Level 1

Level 2

Level 3
 For the squat, I understand that a lot of individuals have a hard time going really low. Thats
because of your limited ankle mobility. How do we fix it then? Well fix it by using any furniture in your
house that you can sit on. But if youre someone who can already do squats all the way down, then you
can skip the first few levels.

In Level 1, you see me using a bench in my house. Then, in Level 2, you see me using a sofa chair
that is a few inches lower than the bench in Level 1. Level 3 has me squatting as low as possible with no
furniture whatsoever. Again, the more chairs/benches you have with varying heights, the better. Do not
feel limited to having only 3 levels.

The point of these Levels is to gradually introduce you into squatting lower each time. The
reason why we want to go as low as possible is because this will allow us to recruit as much muscle
fibers as possible, which will lead into better and fuller results. Additionally, going low will increase your
mobility, which is a pretty good asset especially when you would want to play sports or be able to still
move well once youre older.

The basic instruction for the squat is as follows:

1. Firmly plant your feet into the ground (preferably barefoot).

2. Lower your hips down to the ground.
3. Once you hit proper depth (or once you get to sit on whatever surface you are
on), push the ground with a lot of force.
4. Repeat for the specified number of reps.

Some basic cues for the squat:

a. The width of your stance is based on your own preference and comfortability,
but the standard width would be slightly wider than hip width.
b. Maintain a relatively upright torso during the entire set.
a. Placing your hands on the back of your head will help refrain you from
rounding your upper back.
b. Try to make your chest always face forward, and never make it point to
the ground.
c. Imagine lowering your hips through a vertical line.
a. Avoid sitting your hips back.
b. Instead, sit your ass down.

Muscle groups involved:

a. Quadriceps
b. Glutes
c. Hamstrings
Alternating Reverse Lunges:

For the Alternating Reverse Lunges (ARL), unfortunately, there are no concrete variations that
can be done to help you get better for this movement. So the only way to get better is to actually do it
again and again. Something to immediately note is how challenging this movement could be when it
comes to maintaining your balance, which is why it is important to really understand that constant
repetition of this exercise will definitely enhance your skill in it.

The basic instruction for the ARL is as follows:

1. Stand up straight with your hands behind your head.

2. Bring your right leg backwards, until both legs form a 90 angle.
3. With your left leg, push the ground downwards until you stand up straight.
4. Bring your left leg backwards, until both legs form a 90 angle.
5. With your right leg, push the ground downwards until you stand up straight.
6. Repeat for the specified number of reps.

Some basic cues for the ARL:

a. Maintain a relatively upright torso during the entire set.

a. Placing your hands on the back of your head will help refrain you from
rounding your upper back.
b. Try to make your chest always face forward, and never make it point to the
ground.
c. Refrain from tilting towards any direction.

Muscle groups involved:

a. Quadriceps
b. Glutes
c. Hamstrings
Planks:

The plank is a staple exercise to really strengthen your core, but it has no concrete variations as
well. Instead, well be scaling this exercise by simply limiting how long you will be holding it.

The instruction for the plank is as follows:

1. Plank.
2. Duh.

Some basic cues for the plank:

a. Make sure you are maintaining a relatively straight body from head to toe.
a. Do not allow your hips to be too high or too low.
b. Your hands have to be planted right underneath your shoulders.
c. Continually brace your core during the entire set.
a. How to brace? Imagine someone is going to punch your stomach. How are
you going to brace for impact? Thats basically how you brace.
Endurance Exercises:

Jumping Jacks:

High Knees:

Shuffles:

I assume that everyone would already be

familiar with Jumping Jacks and High Knees.

For the Shuffles, all you have to do is to switch

your arms and legs back and forth. An important
thing to note is that if your right leg is forward,
your right arm should be at the back, and vice
versa. This goes for the High Knees as well.
Postural Exercises:

The reason why I am adding postural exercises to this program is because since you guys wont
be using any equipment, there is no easy way for you to train the muscles in your back. And when it
comes to training, I firmly believe that the back is the most imporant muscle group to develop because
our posture will really dictate our movement patterns. If you got poor movement patterns, you might
just hurt yourself in the future. So, even if this seems kind of pointless at first, please do not skip any of
these postural movements.

W-Lift:

1. Assume the bent-over position, with your arms right beside your hips.
2. Swing your arms forward.
3. Pause for one second one top.
4. Slowly bring it back down.
T-Lift:

1. Assume the bent-over position, with your arms right beside your hips.
2. Swing your arms sidewards. Pretend youre flapping in reverse.
3. Pause for one second one top.
4. Slowly bring it back down.
F-Lift:

1. Assume the bent-over position, with your arms right beside your hips.
2. Swing your arms backwards. Pretend youre running like Naruto.
3. Pause for one second one top.
4. Slowly bring it back down.
How to Actually Do the Program:

Now that all of you have a better idea on how to do all of these movements, its time to actually
prescribe the sets and reps. But this is where it gets difficult, because all of you have different fitness
levels and different furniture. So it makes it absolutely impossible for me to prescribe a fixed number of
sets and reps per person. So, please pay attention and please make sure to contact me for any
clarifications you might need, because I know this wont be easy to absorb and strictly follow (primarily
because there is no easy way to type this out haha).

Push Ups:

So our goal for the push ups is to make you reach the floor one day. There is no real way to
estimate how long it will take you to achieve that because, again, there are so many factors coming into
play. For some of you, it might take a few weeks, and there might be some that will take a year. Do not
feel pressured to reach this goal by any specific duration. Just go at your own pace. The most important
thing to do is to remain consistent, and youll be perfectly fine.

[Please refer to the next page for the flowchart of how the program for the push up will look like]

Repeat the cycle until you finally reach the floor. Once you achieve doing 10x10 of push ups on
the floor, congratulations because now you need a new program because you are no longer a beginner
for the push up! Woohoo!

Squat:

You will be using the same flowchart for your squats. But the biggest difference is that before
you move on to the next level, instead of 10 reps as the maximum, you should be able to do 10 sets of
20 reps. Yes, that seems crazy, but our legs can handle our bodyweight a lot better rather than our arms.

Basically, start with your own Level 1, and repeat until you can squat all the way down without
any furniture needed. Once you can do 10x20 of the regular squats, congrats once again!

Alternating Reverse Lunges:

The same flowchart still applies for the ARL, but the difference is that there are no levels to
progress from. So all you would need to do is to aim to do 10 sets of 10 reps each leg.

Plank:

For the plank, I want you to do 3 sets but at each set, I want you to hold it as long as you can.
Rest for 90 seconds between each set. Make sure to time each set you do with a stopwatch, because
after doing all 3 sets, I want you to get the average. For example, you get the following times - Set 1: 60
secs, Set 2: 40 secs, Set 3: 50 secs. This means that your average time is 50 seconds. Your goal now is to
beat your previous average each time you workout. Yup, that simple.

IMPORTANT TERMS:

AMSAP as many sets as possible

E2 Every 2 minutes. You will start the timer the same time you start your first set, and all succeeding
sets will start every 2 minutes. For ex, your 1st set will start on 00:00, 2nd set on 02:00, 3rd on 04:00, etc.
 Start with Level 1

How many reps can you do before it gets too difficult?

I would recommend stopping the set before you feel like you can only do 2-3 more reps with good form.

1 Do an AMSAP of 1 rep, while maintaining E2.

If you cannot do 10 sets yet, aim to do If you were able to finish 10 total sets
one more set in your next session. from the AMSAP of 1 rep, proceed to
Do this until you reach 10 full sets. doing sets of 2 in your next session.

2 Do an AMSAP of 2 reps, while maintaining E2.

If you cannot do 10 sets yet, aim to do If you were able to finish 10 total sets
one more set in your next session. from the AMSAP of 2 reps, proceed to
Do this until you reach 10 full sets. doing sets of 3 in your next session.

3 Do an AMSAP of 3 reps, while maintaining E2.

If you cannot do 10 sets yet, aim to do If you were able to finish 10 total sets
one more set in your next session. from the AMSAP of 3 reps, proceed to
Do this until you reach 10 full sets. doing sets of 4 in your next session.

This pattern continues until you get to do sets of 10 reps.

10 Do an AMSAP of 10 reps, while maintaining E2.

If you cannot do 10 sets yet, aim to do If you were able to finish 10 total sets
one more set in your next session. from the AMSAP of 10 reps, proceed to
Do this until you reach 10 full sets. the next level. Congrats!
Jumping Jacks (JJ), High Knees (HK), and Shuffles (S):

For these three endurance exercises, well be doing it in HIIT style. HIIT refers to High Intensity
Interval Training. Basically, you will be having a fixed number of seconds for both work and rest, with a
fixed number of rounds.

Well be writing the program in this fashion x : y : z. X is the number of rounds. Y is the
number of seconds you will be doing the movement. Z is the number of seconds you will have for rest.
So for example, 3:10:20 means that you will have 3 rounds of 10 seconds work, with 20 seconds of rest.

One round refers to doing all three movements with the respective intervals. So, using 3:10:20
as the example, Ill be listing how the order would look like.

10s JJ 20s Rest 10s HK 20s Rest 10s S 20s Rest 10s JJ 20s Rest 10s HK
20s Rest 10s S 20s Rest 10s JJ 20s Rest 10s HK 20s Rest 10s S Done

You can see that even though it might seem like it is too long, all of this was accomplished in
about 4 mins. This is a very efficient way to get a lot of cardiovascular work in a short period of time.

Here is a list of how I would want you to progress:

1. 3:10:20 10. 3:15:25 19. 3:20:30

2. 4:10:20 11. 4:15:25 20. 4:20:30
3. 5:10:20 12. 5:15:25 21. 5:20:30
4. 3:15:20 13. 3:20:25 22. 3:25:30
5. 4:15:20 14. 4:20:25 23. 4:25:30
6. 5:15:20 15. 5:20:25 24. 5:25:30
7. 3:20:20 16. 3:25:25 25. 3:30:30
8. 4:20:20 17. 4:25:25 26. 4:30:30
9. 5:20:20 18. 5:25:25 27. 5:30:30

Please do not feel pressured to do the succeeding progression each session, but obviously, if
youre confident with doing the next one already, then please do so. Once you reach 5:30:30, you can
venture out by looking for different movements to restart the entire progression with, or you can
continue with the pattern youve already been doing.

WTF-Lifts:

You will be doing these 3 movements right after the other - starting with W, then T, the finish
with F. Just for these movements, there is no progression to aim for. All you would need to do is to get
all the work done every single session.

So heres the flow:

W: 10 reps
T: 10 reps
F: 10 reps
Rest for 60 secs
Repeat for 5 sets (Youll be surprised with the burn youll be getting from these)
 And then youre done! So, Im pretty sure you guys are wondering how often you should be
doing this workout. Truth be told, since most of you are beginners who want to lose fat, I would
definitely recommend you doing this 5-6 times a week. So for the most of you, the main goal is to
expend a lot of calories, and the entire structure I presented to you is a very simple yet systematic way
to make sure that there is direction in regards to your performance. Basically, better performance would
lead to better fat loss and better muscle gain.

But if you can only allot 2-4 times a week to do this, thats absolutely fine. But again, for this
specific situation, more is definitely better.

Conclusion:

The one thing that I want you guys to remember that above everything else, CONSISTENCY is the
most important thing. To be absolutely blunt, you cannot expect to get the results of the work you did
not do. Without a doubt, this program will definitely work. Your dedication and discipline will dictate
how much progress you will be getting. Nonetheless, I wish all of you luck with this.

If you have any questions, especially once youve outgrown this program, please feel to message
me through my Facebook Page Ali Fucio.