When I do a workout at home, I want to keep it simple and get the most out of it in the least amount of time. Believe it or not, you don’t need much equipment, if any at all, to achieve this. Here are three different options, depending on what equipment you have access to. 1. Home kettlebell workout
You know we love the kettlebell at SOF! It’s one of the best training tools out there. If you have one at home, your options are endless!
Let’s keep it simple with a full body complex. A complex means you complete all reps of each exercise without putting the bell down. Once you’ve completed all exercises, then you put the kettlebell down. Here’s the workout:
Set a timer for 8-12 minutes. Breaking up each round with a sprint, jumping jacks, or jump rope. Complete this complex as many times as you can in the allotted amount of time:
- Bent over row x5
- Clean x5
- Swing x10
- Squat x5
- Overhead press x5
- Sprint/Jumping Jacks/Jump Rope
If you have a lighter kettlebell, this can all be done one-sided as well. You’d just do the listed number of reps on each side. Complete all on one side before switching to the other side.
2. Home bodyweight workout
Bodyweight workouts are great because you can do them literally anywhere! All you need is a little bit of room. This workout is done in a ladder style, meaning the reps decrease each round. I like doing ladders because mentally the workout gets easier, and physically the workout gets shorter, as you go along.
Complete 10 reps of each exercise, then 9, then 8, etc. until you complete 1 rep of each:
- Air squat
- Squat jump
- Walking lunges (or reverse lunges if you don’t have room to walk) (reps count for each leg – ex: 10 each)
- Push ups
- Mountain climbers (again, reps count for each leg)
Try to limit the amount of rest you take between rounds. A good strategy to help push yourself is to time the workout. Do this workout 2 or 3 times within 7-10 days and try to get a faster time each time you complete it.
3. Home partner workout
Grab your spouse/significant other, your kids, your friends, parents, whoever is around and do this one together! Having a partner helps keep you motivated and pushes you to work harder because someone else is depending on you to get the work done.
This workout is divided into 3 parts. Each part will last 5 minutes. You and your partner will go back and forth between two exercises. One exercise is the “counter”, meaning you don’t switch until the number of reps has been reached. Rest 2-3 minutes between each part.
Part 1: 5 minutes
- Push ups x10
- Air squats (continuous until push ups are done)
Part 2: 5 minutes
- Burpees x10
- Straight leg sit-ups (continuous until all burpees are done)
Part 3: 5 minutes
- Sprint approx. 100 meters (use the road, a trail, path, anything you have access to – it doesn’t need to be exactly 100 meters, just set a specific distance to keep consistent)
- Plank hold (until partner is back from sprint)
Don’t forget to do a quick dynamic warm-up and maybe some foam rolling before getting started. A few spiderman’s, T-spine rotations, bird-dogs, good morning hinges, and toe touch squats should get the job done. Add in some jumping jacks and mountain climbers before you get started with the workout to get your heart rate up and your brain and muscles on the same page – GO TIME!
Not being able to make it to the gym shouldn’t derail your goals and progress. Use these workouts at home to stay on track!
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