At-Home Workout Grease the Groove Exercise

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Equipment: Kettlebell, pullup bar

Never Win

Warmup: None

Workout:

Every hour for 6-8 hours:

Pullups
Pushups
10 kettlebell swings
Goblet squats

At some point during the day go for a walk for an hour (or 20 minute jog)

Notes: This is a type of “grease the groove” workout, where you repeatedly repeat a workout throughout the day. By doing the workout this way, you can accumulate quite a bit of volume with little fatigue. You should be able to complete each hourly round in 5 minutes. This is a great way to get in workout volume during a work day, while you work. It is a good idea to get up and move around at least every hour while you are working anyway, to prevent long periods of sitting. Just move through the exercises quickly, stopping a rep or two short of failure. You could use this simple workout as a long term plan all by itself.

Progression: Progress increasing reps, weight or rounds.

Emphasis: The emphasis is on doing a high volume of quality repetitions. Grease the groove training has proven to be very effective for building strength.

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