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Squats and Farmers Walks

Posted Sep 01 2011 12:00am

I love going to the gym because I can lift big weights, joke around with the guys, and despite my best efforts seem to have more intense training sessions than at home. But sometimes life gets in the way and you don't have time to drive to the gym and back. In emergency situations like that I go to my home gym in a closed to fish out some toys to play with. I keep kettlebells , a foam roller, jump stretch flex bands, and some plates at the ready.

With that in mind, here is a quick workout you can do at home with a kettlebell and a flex band.
  • Mobility Work
  • A1 Push-ups
    • 4 x max reps using a flex band to increase resistance
  • A2 1 Arm Kettlebell Rows
    • you can use any method of resistance the key is just to do rows to balance the push-ups
    • 4 x 8-15
  • B1 Swings
    • 4 x max reps
  • B2 Goblet Squats
    • 4 x max reps
      • try to go really deep and push the knees out with your elbows
      • push your butt back and keep your chest high
  • C1 Curls
    • flex band, kettlebell or whatever you have for resistance
    • 3 x max reps
  • C2 Reverse Flys
    • using a band or weights
    • 3 x max reps
    • this is a great drill to improve a slouching posture and improve shoulder health
    Push-ups are a great upper body drill because they work so many muscles, can be done anywhere, and do not cause stress in the shoulder joint. Their only limiting factor is load. So adding chains, bands or a small person are methods you can use to increase the resistance.

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