At-home workout #2
Program put together by GET GOING PT
This program is designed to test your fitness in all facets, while boosting your metabolism and promoting an all-round toned physique. Increase or decrease the number of reps to tailor toward your fitness level. A tree or pillar can be used as an anchor for the resistance tube set.
1x kettlebell – 8kg for beginners – 16kg for advanced
1x resistance tube set
2x dumbbells – 4kg for beginners – 8kg for advanced
1x gym mat
20 second rests between sets | 1 minute breaks between each round | 3-5 rounds
Kettlebell squat to shoulder press – 20 reps —
Stand with your feet hip-width apart. Hold the kettlebell with both hands by the handle in front of your chest. Squat down with a straight back. Push the kettlebell overhead while extending the knees.
Kettlebell upright row with squat hold – 20 reps —
Hold a squat stance while holding the kettlebell with both hands by the handle in front of your hip. Pull the kettlebell up to the chest height while raising the elbows to shoulder height.
Resistance tube pulls – 30 reps —
Anchor the resistance tube around a tree or pillar. Stand with your feet hip-width apart facing the anchor with knees slightly bent and pull the tubes with both hands while retracting the shoulder blades.
Resistance tube pushes – 30 reps –
Anchor the resistance tube around a tree or pillar. Face away from the anchor, holding onto the resistance tube handles. Stand with one leg in front of the other with knees slightly bent and push the tubes with both hands.
Dumbbell renegade rows – 40 reps —
Get into position as if you were doing a push-up on your knees or toes. Position the two dumbbells on the floor, shoulder-width apart. Hold onto the dumbbells and row one at a time while keeping your chest facing toward the floor by activating your core.
Shop our range of fitness equipment and accessories in store at Moorabbin, Kilsyth or Northcote or online.