We'll post a free workout every weekday for a month with links to each successive day. Start on Day One and work in order. It's important that you record your results either in the comments section below or at home. You'll get weekends off to rest and recover and if you want to take Wednesdays off as well that's fine. Don't work more than five days in one week though.
We'll use three major timing sequences. The first time we introduce them, we'll explain how they work and how to set them up. They are extremely effective but also very easy to program so no worries if you don't have a programmable wall timer. You can use the timer on your phone easily enough or any clock with a second hand works too.
Here are the timing sequences we'll use at random in our at home strength training series:
- AMRAP - As Many Rounds As Possible. You'll start with a set time to work with - most normally it will be 20 minutes. We'll give you a three to four exercise workout that can easily be completed in a minute or two. The idea here is to keep repeating the workout until time expires. Keep track of your rounds and remember to record your results. [Partial rounds count!]
- LADDER - With a continuously running clock, perform one repetition of the listed movement in minute one, two reps in minute two, three reps in minute three and so on until you either cannot complete the reps in the minute or you complete twenty reps in the twentieth minute.
- EMOM - Every Minute On the Minute. We'll give you a workout with a small number of reps that can be completed in about 20-30 seconds. With a continuously running clock, perform the workout on minute one and rest the remainder of that minute. When minute two comes up, cycle through the workout again and rest the remainder until minute three comes up. At the top of every minute, complete the workout.
We'll also limit the number of pieces of equipment you'll need. That makes everything easy to get out and put away when needed. And outfitted even with these few tools we'll show you how to get incredibly fit.
Here's what you'll need:
- Kettlebells - ideally, up to three sizes is the best but even with one you can do great things. We suggest ladies start with the 26lb kettlebell and guys with the 35lb kettlebell. Here's a guide to selecting the right size kettlebell for you.
- Gymnastics Rings - coming in at one of the most versatile training tools ever invented, rings are on top of our list. No worries if you haven't worked with them before. We promise that even a first time user will be able to go through the exercises we'll list. Here's some advice on how to hang your gymnastics rings if needed.
- A Fitted Jump Rope - note that we said 'fitted'. It's important to size the jump rope to your height and style. Too long and your speed suffers. Too short and the rope will trip up on your feet. No worries though, we'll show you how to fit the rope to your height right here.
Training Day One:
Complete as many rounds as possible [AMRAP] in 20 minutes of:
10 x Goblet Squat [W-26lb M-35lb]
10 x Kettlebell Push Press [W-26lb M-35lb]
10 x Plank Pushup
The Goblet Squat is an amazingly effective way to add weight to the Bodyweight Squat or Air Squat and in many cases, holding that weight in front of your chest can actually improve your form.
The Kettlebell Push Press is a shoulder to overhead movement with the kettlebell in which a slight dip and flexion in the hips and knees is allowed to build momentum to get the kettlebell overhead. It is natural for fatigue to bring about lifting the heels off the ground. If you find your form starting to slip, stop, take three breaths and start again.
As with everything in our strength training series, we are much more focused on quality rather than quantity. Good form, proper depth and controlled movements trump speed every time.
Don't forget to record your results. We will be referring to them in the future.