training_programs

# home training

## exercises

kettlebell, dumbbells

1. push ups (triceps)
1. KB front squat (quads, core)
1. DB split squat (quads)
1. DB RDL (posteriour chain)
1. DB overhead presses (shoulders, triceps)
1. DB lu raises (shoulders)
1. DB biceps curls (biceps)
1. DB squat & press
1. 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)
1. kettlebell swings 3*10 (explosive legs)
1. push ups: 3*8 (triceps)
1. DB squat and press: 3*6 (full body)
1. DB curls: 3*6 (biceps)
1. DB RDL: 3*10 (posterior chain)