Home exercises
Beginner exercises with minimal home gym equipment.
Starting with 30 sec. / 1 minute stretches on the floor.
Knee raises, leg movement to get warmed up. - 10 reps.
Pushup plank for 30 sec. / 1 minute.
Reverse plank for 30 sec. / 1 minute.
Combination progression of kettle-bell squat and overhead press L+R - 2x12, 3x12, 4x12.
Dumbbell holds for 30 sec. / 1 minute.
EZ bar overhead raises progression 1x12, 2x12, 3x12, 4x12.
Optional progression: Snatches with light weights - 1x12, 2x12, 3x12, 4x12.
Optional progression: Sit-ups.
Cardio: Stationary bike spin for 30 minutes. / 20 minute sessions.
Strength Training: Chest press, barbell rows, OH press, dead lifts, snatches.
I want to thank Vincent for teaching proper RDL form. Start slowly and take proper form seriously.
You can use an app called iron path.
Equipment:
Barbell 24.2 lbs
EZ Bar 12.6 lbs.
Kettlebell 5 lbs., 17.1 lbs.
Medicine ball 10 lbs.
Stationary bike.
Bench, gym padding and flooring.
2.5 lbs., 5 lbs. and 10 lbs. home CAP plates.
Outdoor exercises: Basic routine info graphic poster.
