At-Home Workout Strong Work Exercise
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Equipment: Kettlebell, pullup bar, figure 8 resistance tubing
Warmup: 10 Turkish getups, 50 flutter kicks
- rounds of:
- Band resisted pullups (5-10 reps)
- sets each of:
- One hand kettlebell swings
- Single leg box step up with kettlebell 10 minute jog
Notes: For the rounds, try to keep moving at a reasonable pace. Keep the rest down to 30 seconds or so, so that you will have about 1-2 minutes between sets of the same exercise. The second series (swings and box steps) are not done as rounds. Do all sets for an exercise before switching to the next exercise. For the jog, go as hard or as easy as you want. Do what your body feels like doing. You could use this simple workout as a long term plan all by itself.
Progression: Progress increasing rounds, load or reps.
Emphasis: This is just basic strength work. By using resistance tubing for the pushups, we can get loading equivalent to a bench press. Using the kettlebell to load the single leg step ups will provide loading similar to squats.
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