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More Training Ideas You Can Do At The House

Last Thursday, we shot several workouts you can do at the house with little to no equipment.  Remember, in times like this, you might have to get a little creative. 

Warm Up With Bands

This is great for your hip, core, glutes, and upper body.

Bridges x 10
Planks x 30 seconds
Pushups x 10
Lateral Band Walks x 10-20e
Squats x 10

Barbell Workout
If you don’t have a landmine, or a device to place your barbell, no problem. If you have a corner in your house, perfect. You can definitely change up the reps depending on your plan but here’s an example.

½ kneeling press x 6
Single Leg Deadlift x 6
Rows x 6
½ kneeling press x 6
Single Leg Deadlift x 6
Rows x 6

Kettlebell Complex
You could use this for an actual training session or a finisher for the end of your workout.

5 single arm swings each
4 single arm swings each
3 single arm swings each
2 single arm swings each
1 single arm swing each

Dumbbell Complex

Here’s a great total body workout with only 2 dumbbells
Deadlifts x 8
Rows x 8
Lunges x 8e
Presses x 8

Bodyweight Workout

You could use three ways. For an actual workout, a finisher, or for a warm up to a training session.
Pullups x 5
Lateral Lunges x 5e
Neutral Grip Pullups x 5
Squat, Crawl, Pushup x 5
Pullups x 5

Programming with minimal equipment can sometimes be hard.  It doesn’t have to be.  Click on the link below to get some help in developing an in home workout plan.

https://www.firstcapitalgym.com/personalized-programs/