Improving Health Through Strength Training From Home

Simple & Sinister + Reddit Bodyweight Fitness (BWF) Recommended Routine (RR) Version

Warm-up: Dynamic Stretches

5-10 Yuri’s Shoulder Band Warmup 
5-10 Squat Sky Reaches
10+ GMB Wrist Prep
30s  Dead bugs 
10 Arch Hangs
30s  Support Hold
3 Circuits of 5 reps Kettlebell Halo
Prying Goblet
Hip (Glute) Bridge

After Strength work, or preferably shortly before bedtime.

1 set of relaxed stretches 90/90 Stretch
QL Straddle

+ Kettlebell Exercises 

  • 10 sets of 10 Two-Hand Swings
  • 10 Turkish Get-ups (5 on each side)

+ Strength Work (Kettlebell (KB) + RR Version) 

  • Rest time: 1 to 3mins 
    1. Pair 1
          • 3 set of 8 reps (3×8) – KB Squat
            • Easy – Increase weight, add a resistance band or more reps (10,15)
            • Moderate – Hold weight
            • Hard – Change to 3×5
          • 3×8 – Pull-ups | Alternate with Chin-ups
            • Easy – Add weights, or more reps (10,15)
            • Moderate – Hold
            • Hard – 3×5 or add band
    2. Pair 2
    3. Pair 3
    4. Core Triplet
3 x 8 Ring Ab Rollouts (Anti-Extension)
Banded Pallof press (Anti-rotation)
Reverse Hyperextension (Extension)
Or Superman

Training With Kettlebell

How to progress with Kettlebell – Kettlebell Program progression 

Training examples – StrongFirst Training Logs

Simple & Sinister

Explanation of the Recommended Routine

The Perfect Pull Up

The Perfect Push Up

Proper Ring Dip

Kettlebell Clean Technique (How To Not Destroy Your Wrist & Arm)

Resistance Band Kettlebell Deadlift

Resistance Band Face Pull

More Resistance Bands Exercises.

 

“Get good at a limited number of things first.”