How to Workout at Home

How to Workout at Home

Posted on 27. May, 2009 by in Exercise, My Fitness Updates

Lately, I haven’t felt the need to go to the gym because I’ve been training with my beloved Kettlebells which I let gather dust for quite sometime. I also decided that I’m going to get my Russian Kettlebell (KB) Certification in August so the heat is on in terms of preparing for this gruelling and demanding task. I also haven’t been wanting to go to the gym lately, not because I don’t feel like it, but because:

  • It’s been so nice outside here in Cali lately that I’ve been doing some of my workouts outdoors. My favorite workouts have been doing HIIT at a nearby park and KB swings.
  • My dog has been left by herself all day that I couldn’t bare to leave her alone for another hour and a half (I go to the gym after work).

So, when I chose a Turbulence Training (TT) workout, I chose one that incorporated equipment that I already have and have bodyweight (BW) exercises (which are not as easy as most people think). Another main consideration for me was my Kettlebell training. I needed a workout that had KB exercises in place in order to avoid overtraining.

My criteria lead me to March Madness. I know what you’re thinking…it’s not March…haha. Craig released this workout this year in honor of athletes and it mimic how they train in the real world. I absolutely love this workout for the many reasons I mentioned above and also because I didn’t expect it to be so tough. Once again, my expectations from a TT workout were exceeded – I have yet to find a TT workout that didn’t challenge me.

Without further ado, here is how my workout went. I am now on my second week on this routine and this is workout B.

Warm-up Circuit

• 2 times through the circuit using a 1-0-1 tempo for each exercise.
• Prisoner Squat – 10 reps
• Jumping Jacks – 40 reps
• Pushup – 12 reps
• Split Squat – 10 reps per side
• Stick-up – 10 reps

Workout BKB-BW 10×20 Circuit

I went through this circuit 2 times through.

#1 Kettlebell (KB) Squat – 26.5 lb KB x 20 reps
#2 Extended Pushup – 20 reps
#3 KB Swing – 35 lb KB x 20 reps
#4 Walking Lunge – 20 reps per side
#5 KB High Pull – 26.5 lb KB x 10 reps per side
#6 Mountain Climber – 10 reps per side
#7 KB 1-Arm Swing – 26.5 lb KB x 20 reps per side
#8 Close-grip Pushup – 20 reps
#9 KB 1-Arm Row – 26.5 lb KB x10 reps per side
#10 Stability Ball Leg Curl – 20 reps

I’m sweating buckets after this workout but I feel great! Next week, I plan to go through this circuit 3 times through – wish me luck!

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  • Wow! Look at you go! Some really nice weight/rep combos. Definitely a sweat-maker session. Kudos to CB on another great workout. I may have to pilfer this one and do it on Sunday (along with my “virtual mile race” with Fred.

    It’s strange that the more I workout, the more I find that I can do nearly everything at home.

    later

    mikeZ

  • admin

    Hi Mike, virtual mile race huh?! I wonder who will win. It’s definitely a great workout although you’d probably don’t want to do this on your off day unless you want to torture yourself silly…haha.

    Anna

  • I love the home workouts Anna, especially with my kettlebells! it definitely takes away the lack of time excuse and even a bodyweight workout can provide a great workout for people who say “I don’t have a kettlebell”.

  • admin

    Hi Daniel, that is true – I totally agree. Thanks for stopping by!

  • MM…good pick there Anna. And goodluck with your KB cert in August. I know you’re coming down here as you mentioned. That has to be really cool.

    I just read up on your blog about training at home. I just made a blogpost of my own homegym. Definitely should read up on it. 🙂

    I love home workouts because of the convenience and like MikeZ says – the more understanding you have about training approaches – especially that of metabolic resistance training. You really don’t need much of equipment – you can use a pair of db’s, kb’s and most importantly – your own body weight.

    Anna…keep it going strong as I know you are. Keep in touch.

    Andy

  • admin

    Hey Andy, thanks for the wishes! It’s definitely going to be crazy. Saw your post about your new buys – wow! My equipments are nothing compared to yours…haha.

    Thanks for stoppin by!