At-home workouts

workout_at_home.md

Work out at home

Kettlebell

1. Kettlebell circuit

3 rounds:

• goblet squat x 10
• 1 arm row x 8 (each side)
• 1 arm press x 8 (each)
• shoulder halo x 8 (each direction)
• hip halo x 8 (each direction)
• figure-8 leg pass x 5 each direction
• single-arm squat to press x 8 ea

2. Take 5

Reps of 20, 15, 10, then 5 each round; 4 rounds total

• goblet squat
• reverse lunge
• pushups
• 2 hand swings

Dumbbells

1. DB Circuit

10-15 reps each movement, 2-3 sets

• db lunge
• chest press
• single arm rows
• romanian DL
• shoulder press
• plie squat
• biceps curl
• skullcrusher on floor
• crunches (or plank)

Mixed

1. Wod 1

3 rounds for time, slowest round only

• 30 DB squats
• run 400 meters (or 2mins some other cardio: jump rope, etc)
• rest 2 mins