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Home Based Workout

A Simple Home Based Workout

Tonight, Rachel and I trained at home. Our schedules meant that going to the gym was going to be difficult but we really needed to get a workout in – we’d had a pretty indulgent weekend and I hadn’t trained for 3 days which I don’t really like doing.

This home based workout needs some training kit, but the kind of kit that when it’s bought can be used for thousands of different workout combinations. It also comes in at less than £100 ($160) for the lot, so for a relatively small investment you can have all kinds of workouts at your disposal in your own home!

What you need…

Iron Total Gym Upper Body Workout Bar
IRON GYM Speed Abs Abdominal Trainer/Ab Wheel

The Home Based Workout

The workout itself was pretty simple but really tough. The idea was to keep rest periods as short as we could, keeping the intensity up but not sacrificing form or movement quality.

Kettlebell Swing and Push Up Superset (12, 11, 10, 9 all the way down to 1). I’ve actually done a video of this combo before…..

From the Kettlebell Swing and Pushup superset we went straight into Kettlebell Front Squats (5 x 10).

After the squats we were into a 3 minute AMRAP (as many reps as possible) pull ups on the Iron Gym Pull Up Bar. This was tough – I started going in sets of 6, varying the grip on the various different handles to offer variety. Fatigue sets in really quickly though, so I was dropping to sets of 3 after a couple of minutes!

After the pulls ups we did 3 x 10 ab wheel roll outs using the Iron Gym Speed Abs Wheel. By this point fatigue was really kicking in so technique wasn’t amazing, but we corrected that by shortening our range of movement and making sure the movement was controlled by our abs and not by our lats, which is a common mistake many people make.

home based workout

We finished with a bit of a killer….5 minutes of burpees, AMRAP. This went surprisingly quickly because we didn’t focus on the clock – we just kept going! The first time I checked the clock it was nearly 3 minutes in. After that it was 3 minutes 42 seconds, which feels like you’re almost there! Once 5 minutes was up, we were elated. Exhausted, but elated!

The Home Based Workout Sequence…

  • 12 down to 1 Kettlebell and Push Up superset.
  • 5 x 10 Kettlebell Front Squat
  • 3 minutes pull ups AMRAP (as many reps as possible)
  • 3 x 10 Ab Wheel Roll Outs
  • 5 minutes burpees AMRAP

I didn’t time the whole thing, but including rests I think it took us about 25-30 minutes and certainly raised a sweat! If you have the kit, go ahead and do it. If you don’t but are interested in buying it, those three items come in at less than £100 ($160) and can give you countless workout variety.

Rachel and I have decided to do a home based workout at least twice per week, so keep checking back for more home based workouts for inspiration!

P.S. I’m giving away a FREE eBook ‘101 Health and Fitness Tips’ to everyone who subscribes to my VIP email list. By joining the list you’ll have access to exclusive content, discounts, offers and products from both me and selected partners. Click here to download!

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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