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:
- TRX Suspension Trainer
- Iron Gym Pull Up Bar
- Four Kettlebells (8kg, 16 kg, 20kg, 28kg) and a KB buddy (extra 2kg)
- Two pairs of Dumbbells (50’s and 60’s)
- Ab Wheel
- Three super bands (1/2″, 1″, 1 1/2″).
All things considered, this is not a bad setup. There are two things I need to order.
- a chain to attach weights to my waist for pull ups
- 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)
- Thoracic Extensions
Dynamic Warm Up (6 reps/side):
- Sumo Squat to Stand
- Butt Kick Pull Backs
- Knee Hugs
- Spiderman Lunges (stationary)
- 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)
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.