Exercise no. 1
Lying pullover
Lying on back, take single weight in two hands and reach from overhead towards the knees and back.
workout type:
advanced level
Kettlebells are King
A great holistic free-weight workout. Targets the whole body in a short, sharp hit. Taking only about 30 mins, this is great to do on alternate days, mixed up with some cardio, endurance exercise or other strength, power work.
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Week 1, Day 1
Exercise no. 2
Reverse Kettlebell Woodchop
Legs wide, reach arms towards one foot, allowing knee to bend (if hamstrings tight), keeping arm straight reach arm out in arc and up and overhead on opposite side.
Exercise no. 3
Lunges with weight
Once bodyweight lunges are mastered then add weight, one held at the middle on one hanging in each hand. A further/alternative progression is walking lunges, with or without weight.
Exercise no. 4
Kettlebell swings
Standing tall holding kettlebell, swing it up to head height and as it swings down go into a slight squat. This exercise works the whole posterior chain – back, glutes and all of the legs.
Exercise no. 5
Squat and Press Weight
Squat position, weights at shoulder. As rise from squat, push weights overhead.
Exercise no. 6
Single Leg Deadlift with Weights
On one leg, neutral spine and knees soft. Fold at hips, lowering torso as other leg elevates and reach weights to floor, rise to start and repeat before switching sides.
bodyparts worked
All
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workout goals
at home
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strength
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full body
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