At-Home Workout Buns and Guns 2 Exercise
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Equipment: Kettlebell, pullup bar, figure 8 resistance tubing
Warmup: 3 rounds of waiter walks followed by 10 one handed swings
- One handed kettlebell thruster (with slow negative)
- 10 second hold pullups
2-3 rounds of
- figure 8 band curls
- figure 8 band tricep extensions
2-5 rounds of
- 10-15 kettlebell swings
- 25 yard sprints
50-100 glute bridges
Notes: For the waiter walks, just go until you feel it. Do a normal thruster, then slowly (about 4 seconds) lower the weight to the rack position, then do another thruster etc. Hang 10 seconds between each pullup. Go until one rep short of failure (but you can go to failure on the last set). For tricep extensions, you can loop the end of the tubing around a door knob and do one handed extensions. Do the glute bridges in as few sets as possible. Try to keep moving through the whole workout to keep your heart rate >70% max.
Progression: Progress increasing rounds, load or reps or by decreasing rest.
Emphasis: This workout provides a greater emphasis on arms and glutes. It also really emphasizes shoulder stability (with the waiter’s walks, slow negative and pullup holds).
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