Today’s home gym workout is all about simplicity.
Keeping it simple, is keeping it effective.
Turkish Get-Ups, crawling, traveling squats and lunges, push-ups, rolling are all included in the 10 minute mini-circuits of the session.
Get ready to dirty your shirt.
If you’re unfamiliar with any of the exercises mentioned above, please head over to my YouTube channel and perform a search using those terms.
Always, always, always learn movement mechanics of new exercises while fresh and in an isolated fashion.
Learning an exercise in isolation means you’re repping out that exercise with the basic work-then-rest approach. Perform specific reps for a number of sets, rest, then attack the exercise again.
Fatigue can be managed with this approach, allowing movement precision to become the prime focus.
No one is above learning movements in isolation.
The exercise’s degree of difficulty might change from person to person depending on fitness level (beginners versus elite movers), but the approach is the same.
Learn new movements in isolation, code the movement into your system, do what you want from there.
The full workout consists of 3 x 10-minute sections, each with a different movement emphasis.
You can execute all 10-minute sections, or perform 1 or 2 depending on your space, equipment and time.
- Workset #1: Turkish Get-Ups
- Workset #2: Traveling Squats and Lizard Crawl
- Workset #3: High Plank Step-Squat-Reach-Roll Flow
The goal is to perform the work non-stop 10 minutes with minimal rest.
Of course, movement quality is king, so if rest is needed take it to preserve the quality of each repetition.
10 minutes is the target exertion time. If you need to reduce the working time for each section, please do so. Start with a duration you can tolerate, any amount of time is better than doing nothing. 👊
After completing a 10-minute section, grab a drink, towel off the sweat and get ready for the next section. Don’t waste time.
OMG!!! I need equipment?!?!
Not all workouts require equipment, but this one does, sorry…
- * Kettlebell, dumbbell, sandbag, etc (weight for Turkish Get-Ups)
- 12-15 feet of straight-away space
🤷♂️ If you don’t have any weights, find any object of reasonable shape and weight laying around the house that can add weight to the Turkish Get-Ups.
Get creative, it can be anything. A loaded backpack, children who are durable, a pet with a calm demeanor.
At the end of this post, I’ve included equipment shopping options.
Set #1: Turkish Get-Ups
No secret sauce here.
Turkish Get Ups are one of the best exercises on the planet.
Stand up and lay back down for 10 minutes, alternating sides each rep.
Turkish Get-Ups are a total body exercise and 10 minutes of continuous Turkish Get Ups is total body cardio conditioning.
Ideally, you’d have access to several different weights to switch it up. Start by using a lighter weight, bumping up the load every 3 minutes or so. End this 10-minute section with the heaviest load you have.
If you only have one weight, just use that. You’ll get a good enough training effect.
I prefer to use kettlebells for Turkish Get-Ups, but I’ve used many other gym tools with success. Dumbbells or sandbags can be used to add load to the Turkish Get Ups.
Set #2: Traveling Squats + Lizard Crawl
I love integrating isolated exercises into circuits.
Once you own a movement pattern, the options for using that movement pattern become limitless.
In the video, I’m traveling back and forth across a 15-foot distance.
From right to left, I use a descending modified dragon squat, uncrossing the legs and standing up with a Cossack squat to shimmy across the room.
After reaching the wall, I return to the start position with the king of locomotion patterns, the lizard crawl.
Turn around, switch sides, repeat.
Dragon Squat. The dragon squat is going to be a bit too aggressive of an exercise for a lot of people.
Here are exercises to substitute:
👉 Walking Lunge (forward or backward)
👉 Lateral Lunge
Lizard Crawl. If you’ve never tried a full lizard crawl, a work capacity circuit isn’t the time or place to dabble. The lizard crawl is an aggressive pattern best learned fresh.
I suggest regressing the crawling pattern to one of the following:
Set #3: High Plank Step-Squat-Reach-Roll Flow
This simple ground-based flow includes a few common exercises (push-ups, sit-ups) along with uncommon ground-based flow movements (crab reach, rolling).
For some, this might be the first introduction into integrated movement conditioning.
Moving your body naturally through space.
This isn’t your basic “jogging in place, knees to elbows, shadow boxing fitness” circuit.
It’s bodyweight and movement, which will likely be humbling for a lot of people, including those who spend a lot of time resistance training in the gym.
You’ll feel the difference between natural movement and linear exercise while training like this.
During this work set, focus on smoothing out the transitions between each exercise. Make the entire sequence look like it’s fused together into a single unit.
I’ve got a semi-truck load of flow videos on YouTube.
🛒 Need Equipment?
5 years ago, I wouldn’t have referred anyone to Amazon for fitness equipment.
Today, Amazon is one of the best options to buy fitness equipment. Prime Shipping is hard to beat for shipping heavy gym equipment directed to your home fast.
👉 Kettle Gryp (converts a dumbbell to a kettlebell)
👉 Powerblock Adjustable Dumbbell (cost and space effective dumbbell)
Give each of these mini-workouts a try, leave a comment, ask questions, keep grinding folks!