At-Home Workout Buns and Guns 2 Exercise

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Equipment: Kettlebell, pullup bar, figure 8 resistance tubing

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Warmup: 3 rounds of waiter walks followed by 10 one handed swings

Workout:

rounds of:

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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