home training

exercises

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB biceps curls (biceps)
8. DB squat & press
9. DB rows

• pull ups (no bar)
• DB clean & press (full body, explosive) (doesn't work well)

EMOM plan

• every minute, on the minute, Sets*Reps
• last set of every exercise is AMRAP (as many reps as possible)
• 30 seconds pause between every exercise
• 7x3+6x.5 minutes = 24 minutes

1. DB side raises: 3x10 (shoulders)
2. kettlebell swings 3x10 (explosive legs)
3. DB rows 3x10 (back)
4. push ups: 3x8 (triceps)
5. DB squat and press: 3x6 (full body)
6. DB curls: 3x6 (biceps)
7. DB RDL: 3x15 (posterior chain)

home training

exercises

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB biceps curls (biceps)
8. DB squat & press
9. DB rows

• pull ups (no bar)
• DB clean & press (full body, explosive) (doesn't work well)

EMOM plan

• every minute, on the minute, Sets*Reps
• last set of every exercise is AMRAP (as many reps as possible)
• 30 seconds pause between every exercise
• 7x3+6x.5 minutes = 24 minutes

1. DB side raises: 3*10 (shoulders)
2. kettlebell swings 3*10 (explosive legs)
3. DB rows 3*10 (back)
4. push ups: 3*8 (triceps)
5. DB squat and press: 3*6 (full body)
6. DB curls: 3*6 (biceps)
7. DB RDL: 3*15 (posterior chain)

home training

exercises

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB biceps curls (biceps)
8. DB squat & press
9. DB rows

• pull ups (no bar)
• DB clean & press (full body, explosive) (doesn't work well)

EMOM plan

• every minute, on the minute, Sets*Reps
• last set of every exercise is AMRAP (as many reps as possible)
• 30 seconds pause between every exercise
• 73+6.5 minutes = 24 minutes

1. DB side raises: 3*10 (shoulders)
2. kettlebell swings 3*10 (explosive legs)
3. DB rows 3*10 (back)
4. push ups: 3*8 (triceps)
5. DB squat and press: 3*6 (full body)
6. DB curls: 3*6 (biceps)
7. DB RDL: 3*15 (posterior chain)

home training

exercises

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB biceps curls (biceps)
8. DB squat & press
9. DB rows

• pull ups (no bar)
• DB clean & press (full body, explosive) (doesn't work well)

EMOM plan

• every minute, on the minute, Sets*Reps
• 6 * 3 minutes = 18 minutes

1. DB side raises: 3*10 (shoulders)
2. kettlebell swings 3*10 (explosive legs)
3. push ups: 3*8 (triceps)
4. DB squat and press: 3*6 (full body)
5. DB curls: 3*6 (biceps)
6. DB RDL: 3*10 (posterior chain)

home training

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB biceps curls (biceps)
8. DB squat & press
9. DB rows

• pull ups (no bar)
• DB clean & press (full body, explosive) (doesn't work well)

home training

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB biceps curls (biceps)
8. DB squat & press

• pull ups (no bar)
• DB clean & press (full body, explosive) (doesn't work well)

home training

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB clean & press (full body, explosive)
8. DB biceps curls (biceps)

• pull ups (no bar)

home training

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB clean & press (full body, explosive)
8. DB biceps curls (biceps)

• pull ups (?)

home training

kettlebell, dumbbells

1. push ups (triceps)
2. KB front squat (quads, core)
3. DB split squat (quads)
4. DB RDL (posteriour chain)
5. DB overhead presses (shoulders, triceps)
6. DB lu raises (shoulders)
7. DB clean & press (full body, explosive)
8. DB biceps curls

• pull ups (?)

home training

kettlebell, dumbbells

• push ups (triceps)

• kettlebell front squat (quads, core)

• dumbbell split squat (quads)

• dumbbell RDL (posteriour chain)

• overhead presses (shoulders, triceps)

• lu raises (shoulders)

• dumbbell clean & press (full body, explosive)

• pull ups (?)