Home Gym| 3 Exercises and a Movement Game to Build Useful Muscle and Body Control

Motion

Fewer words, more videos.

From a usefulness perspective, video CRUSHES the written word.  

I could write 800 words about an exercise, or show you a :30 second video and deliver more clarity. 

I hope you view each video below and think, “Shit, that exercise looks fun/effective/challenging/engaging/different or applicable to my situation, I’ll try that next workout”.

Exposure to new ideas can change your attitude and enthusiasm about working out. 

Equipment needed for these exercises:

  •  Yoga blocks (hockey puck, shoe box, etc)
  •  Weight (kettlebell, dumbbell, etc)

I used yoga blocks for the upper body Yoga Block Game in the video below, you don’t have to.  

Use what you’ve got lying around the house (yoga blocks are extremely versatile, inexpensive and have a lot of uses).

Weight.  Any object of weight will work to load these exercises. Common household items can be substituted in place of dumbbell or kettlebell.  Use what you’ve got.  If the weight is challenges the movement pattern without compromising safety, go for it.  

In the meantime, look into getting yourself an adjustable kettlebell or dumbbell (adjustable fitness equipment are economical and space savers)

Quick Advice on Reps/Sets/Weight

Let’s address the two most common questions I get about most of my exercise videos:

“How many reps and sets do you recommend?

“What weight should I use?”

Good questions… but here’s the deal, only you know the answers to those questions.

I can suggest reps all day long.  

But if you’re cheating the exercise on rep 3 of a 10 rep set because your ego wants to practice the exercise variation from my video, but what you really need is a variation 2-3 steps back in difficulty… well…

Same goes for weight selection.  

Avoid the temptation to chase the “burn” during each work set and select a weight you can control every step of the way.

The Goldilock’s Rule for selecting weight:

Not too heavy, not too light… juuuuusssssstt right. 

Take a step back and take an honest assessment of your strength and fitness level, movement quality, and familiarity with the exercise(s).

Ego-Free Guidelines to Apply to any exercise:

  •  Start with lighter weight (move up in weight as needed)
  •  Quality reps only 
  •  Get to know fatigue and what it doesn’t to movement quality
  •  Move slow, move with control
  •  Patience
  •  Be in the moment, feel everything, remain mindful

Enough lead in.  

Here are a 4 (home gym approved) exercises and a movement game worth experimenting with in your next workout.

Split Stance Cross Body RDL

Have you ever had to lift an object from the floor without being able to get into a picture-perfect deadlift stance/position?

Me too.

Stagger your stance and shift weight onto the front leg.

Lower the weight (kettlebell, dumbbell, etc) along the outside of the front shin bone until it touches the floor outside of the foot.  

Pause briefly.  Stand back up.  

You should feel the bulk of the work from the front working leg hamstring up into the glute.

Slipping a little rotation into common movement patterns (hip hinge) is a good thing.  (So is rain to make whiskey).

Aim for 3-5 sets of 6-8 reps per side. 

Single-Leg Deadlift + Row

Coordination, balance, and timing are all put to the test with this exercise.

Grab the weight, hinge forward while balancing on one leg, row.

People get pleasure from bashing combinations like this because neither the deadlift or the row is “optimized”.

Interestingly, the same folks who poo-poo these exercises struggle to balance on one leg, sooooo….?

The purpose of this exercise is to be a movement challenge.  

Balance on one leg, maintain shape and control while rowing an object of weight.  

For perspective, this exercise variation isn’t my top pick to deadlift 500lbs from the floor.  There are better variations.

Also for perspective, performing a row with a challenge amount of weight while holding a single leg hip hinge is a difficult little maneuver.  

And how about the foot conditioning here?

Balancing on one leg is fantastic for strengthening the tiny little muscles underneath and surrounding the foot/ankle.  

If you can, remove your shoes while you workout.  Barefoot training is a really simple way to strengthen the feet.  

Hybrid/non-traditional movements like this one offer up something different for your body unpack and navigate, which IS the benefit in and of itself.

Aim for 3-5 sets of 6-8 reps per side. 

Yoga Block Game (Upper Body)

Objective: Push each yoga block out as far as possible.

I suggest going around the circle a few times because you’ll notice you’re able to push each block a few millimeters further on each attempt.

From my experience, when a normal linear set of an exercise transitions into a task or a challenge, people get competitive and the effort given increases.  

The entire front side of your body is going to be burning like a bonfire on this one.

Arms, chest, core, etc.  All of it… on 🔥 

Aim for 2-3 attempts, either during the warm-up or workout.

Hollow Body Rock + Single Leg Squat

Hollow Body Rocks and Single Leg Squats (aka pistol squats) are two fantastic exercises on their own.  

Here are links to each exercise:

Single leg squats are my go-to squat pattern.  I get a phenomenal training effect without needing a lot of equipment (for added weight) and there are bunch of progressive variations to further challenge mobility (ex:  dragon squats).

Single leg squats transition well into everyday tasks.  So much is done on one leg, it’s beneficial to train for it in the gym.

Hollow Body exercise variations link the upper and lower body together and might look easy from afar, but they‘re actually quite difficult.  

As an introduction to Hollow Body work, try holding a Static Hollow Body position for 30 seconds x 4-5 rounds (1:1 work to rest periods).

Good luck.  👍🏼  

Fusing Hollow Body Rocks and Single Leg Squats creates a whole new movement challenge.

The goal here is to make two exercises look like one exercise by creating smooth transitions.

Aim for 5 sets of 6 reps per leg. 

Isolated Exercises into Movement Combinations

If you’ve checked out my YouTube or Instagram pages, you’ll notice how often I fuse 2, 3 or maybe 4 exercise together to create movement sequences and hybrid movements.  

You can take simplest of exercises and morph them into a difficult movement combinations.

Always start by learning a movement pattern in isolation.  

Give your body a chance to understand the exercise.  

Your body will gradually make gains in strength, control and work capacity.

From there, explore fusing several exercises together, creating combinations, etc.

Down the road, play around with speeding up the tempo, change angles, twist/turn, change levels, use different training surfaces, add weight, etc.

Exercises like this is can provide a simple introduction to movement training and create a renewed interest in gym work.  

Which exercises are you going to try out today?  

Any of them?  All of them?  

Give them a try and leave me a comment down below.  

 

T’is all for today.

Kyle 

One Kettlebell, 3 Fat Loss Workouts

Motion

Only one kettlebell?  NOT A PROBLEM.

There are hundreds of different movement combinations, circuits, and workouts that can be created using a single kettlebell.  

I actually prefer to workout with one kettlebell.  

Single kettlebell training allows for smooth hand-to-hand switches but also employs uni-lateral loading, which challenges the muscles on the non-working side to stabilize the body.  

Pound for pound, the king of all unilaterally loaded exercises is the Turkish Get Up.

The training effect will be profound and significant.  

Each exercise listed has suggested reps for that particular exercise.  

If your kettlebell is on the lighter side, which it might be, simple adjustments can be made to… 

… make lightweight feel heavier…

  •  Reducing or eliminating rest periods
  •  Slowing down the speed/tempo of exercises (check out this super slow push up)
  •  Adding reps to each exercise

In short, you can add reps, reduce, or fully eliminate rest periods or slow down the tempo of exercises to spend more time under tension. 

All of these options will increase the intensity of the work being performed. 

Note:  Some exercises are impossible to slow down.  

Swings, cleans, snatches are ballistic movements that need to be performed with explosiveness.  

Lunges, squats, deadlifts, core work, pressing, etc… can benefit from a slow tempo.

Perfect for the Home Workouts

Kettlebell and bodyweight exercises are PERFECT for home workouts.

Each workout below was created for people who are exercising at home.

I’ve been training exclusively out of my home for over 12 years, and I’ll never go back.  Learning about how to structure workouts at home can take some time, but once you get into a groove it’s really hard to return to the gym.  

Time and money savings are two HUGE reasons to exercise at home.

If you have a gym membership, including a home-based workout 1-2 days per week can save time and help accelerate your pursuit of fitness goals.  

Warming Up

Each workout should include mobility work for joint hygiene and function.  

Improving joint range of motion is a complete game-changer. 

Basic mobility drills are powerful for relieving nagging aches and pains and restoring function.  

A lot of mobility drills are bodyweight-based, so if you’re without much equipment you can still practice these and get all of the benefits.

Pretty cool. 

You came here for workouts, and workouts you’ll get.  

But if you’re in need of improving your useable range of motion (hint:  most people are), check out MyDailyMobility for daily workouts.

Workout #1:

8 Half Get Ups

8 Goblet Squats

8 Kettlebell Diamond Push-Ups

8 Bent Over Rotary Rows

8 Single-Leg Deadlift 

8 Burpees

Workout #2: 

Snatch

Clean-Squat-Press

Reverse Lunge

Split Stance Rows

Optional:  active rest using jumping jacks

 

Workout #3:

Squat to Press

Plank Rows

Hollow Body Rocks

Split Squat Jumps

Swings

 

Bonus Workout Finisher

Anything left in the tank?  

Give this workout finisher a shot… 

10 Push-Ups

10 Right Single Leg Hip Lifts

10 Left Single Leg Hip Lifts

The goal is to complete 100 reps of each exercise, as quickly as possible.

Perform 10 push-ups, then 10 right hip lifts, then 10 left hip lifts, then back to 10 push-ups.  Make sense?  

FULL RANGE OF MOTION REPS ONLY.

Don’t stop until 100 reps are achieved.  

A lot of people could benefit from more glute work, especially hip extension.  All that sitting has deflated our asses and has a looking like 🐢 ‘s.

Fill out those jeans 👖. 

Single leg hip lifts can be performed with back on the floor, or, back elevated on a couch, chair, coffee table or wood plyo box.  

The first few rounds will feel easy, but rounds 7-8-9-10 gets intense. 

Push-ups and hip lifts are non-competing exercises, so ramp up the intensity and do your best to complete 100 reps without stopping.

Anticipate a wildfire 🔥 starting in your ass cheeks, chest, and arms.

Want more home workout options?

✅ Check out these posts:

👉 Learn more about movement flow!

👉 Turkish Get Ups Kick Ass

👉 Home Workout Options

 

Home Gym Workouts! Total Body Sandbag Circuit for Fat Loss and Muscle

Motion

Today’s workout is a short (but effective) total-body sandbag circuit.

Major movement patterns only:

👉 Push

👉 Pull 

👉 Squat

👉 Modified Hip Hinge

👉 Core 

Before the Workout: MOBILITY

Before the workout, I like to work on mobility.  

Mobility training IS strength training. 

Everyone can reap the benefits from improving joint mobility. 

Here’s a mobility sequence that’ll prime the hips for the workout ahead while humbling your ego. 🔥 

Check out MyDailyMobility for more mobility torture

The Workout

6 bent over rows

6 modified dragon squats

15 loaded hip lifts

8 floor presses

6 curl-ups to eccentric dragon flags

✅  5-6 rounds

✅  Rest periods:  45-90 seconds

⏰ This workout will take 18-22 minutes to complete.  

22 minutes of time invested to train the entire body is not bad. The sheer amount of work and incomplete rest periods will test your cardio as well. 

Workouts DO NOT need to be super long, or packed with the lastest and greatest fancy exercises to be effective. 

Short burst, higher intensity efforts using time tested exercises will deliver a potent training effect.

The intensity of this resistance training workout will put you on track to losing fat and gaining muscle.

Post-workout, the key is to pay attention to nutrition and hydration to leverage the effort of the workout.  

Don’t waste the effort!

Get a good night’s sleep and get ready to attack tomorrow’s session. 

Sandbag Training at Home

Sandbags are perfect for the home gym and have a lot of uses.  

Common exercises such as push-ups, squats, lunges and body rows can be enhanced dramatically via loading up with a sandbag.  

Progressive loading is vital to building strength.

Heavier sandbags can be used as an anchor point for quality core training.  Grip the handles and get to work. 

Click👆 image to see Instagram post 

On that note, I prefer loading push-ups with a sandbag versus weight plates.  Sandbags mold themselves to your back and do not slide off like weight plates.  

Shimmying the sandbag up, over and onto your back requires some effort.  It’s good to be a DIY’er.

Watch this video to see what I mean.

When it comes to loading a push up with barbell weight plates, I wish you the best of luck flipping them onto your back.  One is doable, two is tough.  Balancing a weight stack on your back can be annoying and take away from the exercise. 

Power training with a sandbag.  While awkward at times, power training with a sandbag is pretty realistic if you think about it.  Sandbags move a lot differently than a barbell, and the effort translates really well into the real world.  

Although sandbags generally have several different handle options, the fabric of sandbags is tough to grip.  

Sandbags are odd-shaped to begin with and they tend to change shape during exercise.  You’re constantly adjusting to the shift in shape. 

Pro Tip:  Overstuffing a sandbag diminishes the shape-shifting benefits of sandbag training.  Leave adequate space inside the outer shell for the inner bags to move around.  

Carrying a heavy sandbag with a bear hug grip cannot be performed with iron, nor can shouldering exercises. Both of which are total body efforts and will drain energy from your soul.

Click 👆image above to view Instagram post

I use and value barbell lifts, but I’ve never had to lift any object outside of the controlled gym environment ergonomically shaped with perfect weight distribution  like a barbell.  

It just doesn’t happen.

On the other hand, sandbags are a bear fight every single time.  Each repetition is a wrestling match, similar to the giant cardboard box Fed Ex dropped at my door.  

Drag, flip, toss, throw, slam.  Several fitness companies sell super durable outer sandbag shells that allow for throwing, tossing, slamming, dragging and flipping.  

🖐 Pushing or dragging a sandbag will reduce the lifespan of the bag, especially on rougher surfaces.  Regardless, sandbags can be pushed and dragged.

Save your floors. Sandbags will not destroy surfaces the way iron will when dropped.  Sandbag training is also “neighbor-friendly” from a noise perspective since it’s a “soft” training tool. 

 

More Home Gym Workouts!

👉 10-minute circuits

👉 31 Exercises to Stay Fit

👉 Beginner Lizard Crawl Exercise Variations