At-Home Workout Stability Exercise

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Equipment: Kettlebell, pullup bar

Never Win

Warmup: 150-200 deep body weight squats

Workout:

2 – 4 rounds of:

Turkish getup, followed immediately by
2-5 presses, followed immediately by
2-4 overhead lunges (forward or backward step)
Repeat on other side

Every minute on the minute for 10 minutes:

Pullups (one to two reps short of failure)
Pushups (one to two reps short of failure)

Notes: For the body weight squats, just get them done in as few sets as possible. You can rest for 5 minutes after the warmup. The rounds are done as a continuous set, flowing from one exercise to the next. For the EMOM portion stop 1-2 reps shy of failure for each set.

Progression: Progress by resting less, increasing reps or increasing rounds.

Emphasis: The first portion of the workout will be a significant core strength/endurance challenge. It will also really test your shoulder stability. Holding the kettlebell in the overhead position for so long, and during dynamic movement requires a tremendous amount of stability from the shoulders, through the spine and hips. This type of stability is the key to powerful movement.

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