The Breakthrough Home Gym Experiment (Workout #1)

Meet Marty, my new dog that I adopted through Labs4Rescue.com. I can not recommend it enough to adopt rescue dogs and not from a pet store or breeder. Marty just made an epic trip from Texas to Massachusetts on Saturday and is now safe and sound in my apartment.

Adopting Marty was not an easy decision. For one thing it means that I am going to be training at home a lot more since my gym (Mike Boyle Strength and Conditioning) is 30 minutes away. I am only going to be able to get in a lift at a real facility once a week. The other lifting sessions will have to revolve around the following:

All things considered, this is not a bad setup. There are two things I need to order.

  1. a chain to attach weights to my waist for pull ups
  2. Exercise Ball

For the foreseeable future I am going to be programing my training as a four day lift (two full one upper/one lower). The training sessions will start with a 10 minute warm up consisting of 5 minutes of foam rolling and 5 minutes of dynamic warm up exercises. Following that the lifting portion will be a maximum of 45 minutes long with 10 minutes of conditioning at the end.

Here will be the warm up for Month #1

Foam Rolling (8-12 reps):

  • Calves (tennis ball)
  • Glutes (Tennis ball)
  • Pecs (Tennis ball, against wall)
  • Quads
  • Adductors
  • Lats
  • Traps
  • Thoracic Extensions

Dynamic Warm Up (6 reps/side):

  • Sumo Squat to Stand
  • Butt Kick Pull Backs
  • Knee Hugs
  • Spiderman Lunges (stationary)
  • Piriformis
  • Kneeling adductor stretch
  • Quadruped T-Spine Mobs
  • Scap Push Ups
  • Reach Roll and Lift

Lifting (all workouts will have 60 seconds of rest in between supersets)

Day 1:

1A. Goblet Rear Foot Elevated Split Squats (TRX) 4×6/side

1B. Band Anti Rotation Press with Overhead Press 3×6/side

2A. Feet Elevated Band Resisted Push Ups (with feet in TRX) 2×10, 1xAMRAP (as many reps as possible)

2B. 1 Arm TRX Row 4×8/side

3A. 1-Leg Valslide Leg Curls 3×12/side

3B. Kettlebell Pressouts 2×12

3C. Kettlebell 1-arm Overhead Press 2×8/side

Conditioning: Mountain Climbers with Valslides 5×50/side (60 seconds rest in between rounds)

So there you go. That is Day 1. Give it a shot and let me know what you think in the comments! Day #2 will be posted on Wednesday.

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5 Responses

  1. David says:

    Hi Kevin,

    How do you do so much foam rolling in such a short amount of time? I do a similar routine (I do my lower back and IT band and do not roll my traps), but it takes me about 6-7 minutes.

    Do you consider going moving the roller down the muscle and back to be one rep or two (if that makes sense)?

    Cheers,
    Dave.

  2. David-

    Up and down is one rep. I don’t go as slow as most. Personally, foam rolling is just going to help me warm up, not help a ton with tissue quality. If I need to I spend some extra time with “The Stick” or a tennis ball to hit various areas.

  3. Kevin Z says:

    Congrats on adopting Marty! My last 4 dogs all came from shelters. If Marty is anything like my previous lab/shepherd mix, he’ll be very (un)helpful when you are doing things on the floor like foam rolling…as he decides your face needs washing – dog style.

    The home workout can be a challenge but you got a good start while you were still at your folks’ house. It’s all about motivation, which is harder when you’re not at a gym.

  4. Kevin-

    I don’t live with my parents. I am in a loft.

  1. November 30, 2010

    […] The Fitcast.com is going to start having regular articles, guest posts and more. Not to mention, the 200th episode is coming up. On top of all that, Kevin got himself a puppy and wrote a solid article on home training. […]