Workout from Home!

January 08, 2021 3 min read

Workout from Home!

The dumbbell and kettlebell are two fantastic pieces of fitness equipment. Even if you don't have many different loading options, you can use them for dozens of exercises and put together fantastic home workouts.

To illustrate their versatility and simplicity, we've put together a list of four unique home workouts you can do with nothing but dumbbells and kettlebells.

Let's take a look…

 

How These Workouts Are Structured

Each workout's goal is simple: target as many muscle groups in your body as possible with only four movements. You should do each activity in a straight-set fashion. Meaning, you perform as many sets as you like for each exercise before moving to the next.

There aren't specific guidelines for the repetitions because it depends on what dumbbells and kettlebells you have available. The most important thing is to challenge yourself sufficiently on every set and push near your limit.

We've outlined these workouts in a way that allows you to do each of them in a given training week. For example, you can do it like this:

Monday - workout #1

Tuesday - workout #2

Wednesday - rest

Thursday - workout #3

Friday - workout #4

Saturday & Sunday - rest

With that said, here are some rough starting guidelines and four unique workouts you can do:

 

Workout #1

Kettlebell goodmorning - 3 to 4 sets of 6 to 20 reps

Dumbbell overhead press - 3 to 4 sets of 8 to 15 reps

Kettlebell swing - 2 to 4 sets of 10 to 20 reps

Dumbbell bicep curls - 2 to 5 sets of 12 to 20 reps

 

Workout #2

Dumbbell Romanian deadlift - 3 to 4 sets of 6 to 12 reps

Kettlebell side lunge - 2 to 3 sets of 8 to 15 reps (per leg)

Dumbbell lateral raises - 2 to 4 sets of 12 to 20 reps

Kettlebell suitcase row - 2 to 4 sets of 10 to 15 reps

 

Workout #3

Dumbbell goblet squat - 3 to 4 sets of 8 to 12 reps

Dumbbell tricep extensions - 2 to 4 sets of 12 to 20 reps

Kettlebell clean and press - 3 to 4 sets of 8 to 20 reps

Kettlebell renegade row - 3 to 4 sets of 8 to 20 reps

 

Workout #4

Kettlebell high pulls - 3 to 4 sets of 8 to 15 reps

Dumbbell alternating forward lunges - 2 to 4 sets of 8 to 15 reps (per leg)

Dumbbell bent-over row - 3 to 4 sets of 12 to 15 reps

Kettlebell floor press - 3 to 4 sets of 10 to 15 reps

 

Workout #5 (Bonus)

This workout is a tad different from the other ones we saw above, and its primary purpose is to work on metabolic conditioning. To achieve this effect, we'll be doing more repetitions and greater training volumes while resting less.

Here are the exercises:

  • Kettlebell swings
  • Push-up to renegade row
  • Kettlebell slingshot
  • Kettlebell step-ups

For example, you can do this workout on a timer, like so:

Kettlebell swings (30 seconds) 10 seconds of rest

Push-up to renegade row (30 seconds) 10 seconds of rest

Kettlebell slingshot (30 seconds) 10 seconds of rest

Kettlebell step-ups (30 seconds) 60-90 seconds of rest  

Repeat the entire sequence two to five times.



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