At-Home Workout High Tension Complex Exercise
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At-Home Workout High Tension Complex Exercise Equipment: one kettlebell
Warmup: 4 rounds
- 5-10 Hindu Pushups
- 10 steps duck walk
- 1 sun salutation
Workout: 5 rounds of 5-10 repetitions each. Completing the whole cycle (snatch, lunge, press, deadlift, row) doing one repetition on each movement counts as one repetition.
In other words, one trip through the whole sequence is one repetition. Do five trips through the sequence on each side for one round of five repetitions. Do 4 rounds total. Don’t put the kettlebell down between repetitions but you can put it down after the round. The sequence is:
- Kettlebell snatch left, overhead lunge down left (left leg back), overhead press from lunge left, overhead lunge up left
- Single leg deadlift down right leg, row left arm, single leg deadlift up right leg
- Repeat an additional 4 times
- Shift the kettlebell to your right hand and then do the same sequence on the right side
Notes: The sequence above constitutes one round. Do 4 rounds. You can put the kettlebell down between rounds. Take a minute or two rest each round.
Progression: When 5 rounds becomes manageable, begin to cluster repetitions by doing 2 reps, then 3, then 4 etc. at a time before going to the next movement, rather than one repetition on each movement (i.e., snatch twice, overhead lunge twice etc..). When you can complete clusters of 5, you can begin to increase reps until you can do
- At that point, you need a heavier kettlebell.
Emphasis: This is a core intensive sequence. In order to be able to complete the movements, you will have to generate a high degree of tension in your whole body, head to toe. The difficulty of this workout stems from holding tension for so long. If you load adequately, it is harder than you think! At-Home Workout High Tension Complex Exercise