At-Home Workout Road Warrior #3 Exercise Leave a comment

Note: This Page ” At-Home Workout Road Warrior #3 Exercise ” is a part of a 100 full collection At-Home Workout Exercise Please visit The Main Page: At-Home Workout No More Gym To access all Exercises.

Road Warrior #3 Exercise Equipment: kettlebell, pullup bar

Warmup: 10 walking lunges, 3 Hindu pushups, 4 rounds

Workout:

• Pushups:50% of max reps, +2 reps, +2 reps, +2 reps, reps to failure
  • Pullups: 50% of max reps, +1 rep, +1 rep, +1 rep, set to failure
  • Single Leg Squats: 5 sets of 5-15 reps
  • Rear Plank With Leg Lift: 5-10 reps right leg, then left leg, 5 rounds total

Notes: Do this workout as rounds (do one set of pushups, then pullups, then squats, and then planks, and repeat 5 times). You can rest a little between exercises but try to move quickly. The quicker you move, the greater the conditioning effect. Optimal pace is a deliberate pace that keeps your heart rate elevated but not racing. This is a good workout to stick to for a few weeks if you want to improve your pushup and pullup numbers. You might have to experiment with the reps a bit but starting with 50% max reps should be good for most people. For the pushups and pullups, your first set is 50% of your max reps, then your second set is two more (for pushups) or one more (for pullups) than the first set etc. If you can’t add that many, just do what you can. A rear plank is like a normal plank except you are face up. This is a reverse pushup position with your body facing up. Keep your hips up. Don’t let them sag, and lift your leg at  least two feet. This is a “static hip hinge” because it works the hip hinge muscles. You can use any type of single leg squat (box step up, skater squat, split squat, pistols).  You could use this simple workout as a long term plan all by itself.

Progression: Increase repetitions when able.

Emphasis: This workout can emphasize strength and muscular endurance, depending on how many repetitions you can perform. Repetitions in the 3-12 repetition range are strength focused, while 13+ repetitions are primarily focused on muscular endurance. However, there is much crossover with both ranges contributing to strength and muscular endurance. Both the pushups and the reverse planks build core stability. This is my go to workout while traveling, especially while camping. I can bring a set of rings for the pushups and get in a workout just about anywhere. At-Home Workout Road Warrior #3 Exercise.

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Table of Contents Click on link for each specific one.

1. At-Home Workout One Kettlebell Hell Exercise
2. At-Home Workout Push-Pull-Carry Exercise
3. At-Home Workout Gripper Exercise
4. At-Home Workout Tool Kit Exercise
5. At-Home Workout Road Warrior Exercise
6. At-Home Workout Ladders Exercise
7. At-Home Workout Track Special Exercise
8. At-Home Workout High Tension Complex Exercise
9. At-Home Workout Road Warrior #2 Exercise
10. At-Home Workout Poor Man’s Prowler Exercise
11. At-Home Workout Buns and Guns Exercise
12. At-Home Workout The Park Bench Exercise
13. At-Home Workout Hill Hell Exercise
14. At-Home Workout The Kettlebell Mile Exercise
15. At-Home Workout Painful Pause Exercise
16. At-Home Workout Pushdown-Pullup Exercise
17. At-Home Workout Pushup-Pulldown Exercise
18. At-Home Workout Tool Kit #2 Exercise
19. At-Home Workout Kitchen Sink Exercise
20. At-Home Workout The Foundation Exercise
21. At-Home Workout Road Warrior #3 Exercise
22. At-Home Workout E-MOM Exercise
23. At-Home Workout IGO YUGO Exercise
24. At-Home Workout Hangout Exercise
25. At-Home Workout Wait…Wait…Go Exercise
26. At-Home Workout The Swinger Exercise
27. At-Home Workout Pump and Run Exercise
28. At-Home Workout Might as well Jump Exercise
29. At-Home Workout Bad Waiter Exercise
30. At-Home Workout Negativity Exercise
31. At-Home Workout Glute 50s Exercise
32. At-Home Workout A Good Mix Exercise
33. At-Home Workout Body Snatcher Exercise
34. At-Home Workout E-MOM 2 Exercise
35. At-Home Workout Ladder Up Exercise
36. At-Home Workout Track Special #2 Exercise
37. At-Home Workout Cattle Ball #1 Exercise
38. At-Home Workout Posture Fixer Exercise
39. At-Home Workout Roundabout Exercise
40. At-Home Workout Squatty Exercise
41. At-Home Workout One Kettlebell Hell #2 Exercise
42. At-Home Workout Gassed Exercise
43. At-Home Workout Double Hitch Exercise
44. At-Home Workout Wheel Barrel Exercise
45. At-Home Workout Up Downs Exercise
46. At-Home Workout Triathlete Sprints Exercise
47. At-Home Workout Rack-em Exercise
48. At-Home Workout Carry All Exercise
49. At-Home Workout Kettlebell Mile #2 Exercise
50. At-Home Workout Glute Blaster 200 Exercise
51. At-Home Workout No Gear Exercise
52. At-Home Workout Round Robin #2 Exercise
53. At-Home Workout Kitchen Sink #2 Exercise
54. At-Home Workout Sprint 25s Exercise
55. At-Home Workout Failure is an option Exercise
56. At-Home Workout Slow Motion Exercise
57. At-Home Workout Putting in Work Exercise
58. At-Home Workout Ladder Up Exercise
59. At-Home Workout Getting Up Exercise
60. At-Home Workout Winded Exercise
61. At-Home Workout Hit the Deck Exercise
62. At-Home Workout Clock Puncher Exercise
63. At-Home Workout Lactic Acidator Exercise
64. At-Home Workout Solid Work Exercise
65. At-Home Workout Round Robin Exercise
66. At-Home Workout Simple Exercise
67. At-Home Workout Lunge Torture Exercise
68. At-Home Workout Kettlebell Mile #3 Exercise
69. At-Home Workout Antagonistic Exercise
70. At-Home Workout One Kettlebell Purgatory Exercise
71. At-Home Workout Hang Time Exercise
72. At-Home Workout Walking the Dog Exercise
73. At-Home Workout Grind em Out Exercise
74. At-Home Workout Hotel Hell Exercise
75. At-Home Workout Core Blaster Exercise
76. At-Home Workout Lactic Acidator #2 Exercise
77. At-Home Workout Combos #1 Exercise
78. At-Home Workout Beach Muscles Exercise
79. At-Home Workout Combos #2 Exercise
80. At-Home Workout Combos #3 Exercise
81. At-Home Workout E2 MOM Exercise
82. At-Home Workout Forgot my Stuff Exercise
83. At-Home Workout Strong Finish Exercise
84. At-Home Workout Stability Exercise
85. At-Home Workout Strong Work Exercise
86. At-Home Workout The Big Round Exercise
87. At-Home Workout Buns and Guns 2 Exercise
88. At-Home Workout EMOM 3 Exercise
89. At-Home Workout Painful Pause 2 Exercise
90. At-Home Workout Leg Jello Exercise
91. At-Home Workout Suitcase Exercise
92. At-Home Workout Grease the Groove Exercise
93. At-Home Workout 10X Exercise
94. At-Home Workout Partial Grease the Groove Exercise
95. At-Home Workout Painful Pause #2 Exercise
96. At-Home Workout Forgot my Stuff #2 Exercise
97. At-Home Workout Max Out Day Exercise
98. At-Home Workout Packing Light Exercise
99. At-Home Workout Gitty Up Exercise
100. At-Home Workout Quarters Exercise