At-Home Workout Stability Exercise
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Equipment: Kettlebell, pullup bar
Warmup: 150-200 deep body weight squats
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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