I haven’t posted a workout on here in a while, so what better day than today?
This is similar to the Burpee Pyramid that I posted about a million years ago, with a few other things added in. When ever I have to work out at home, I love utilizing a pyramid scheme, as I can work up a great sweat in a shorter amount of time.
And with the KB swings and high rep, lightly loaded squats, this is a great plan to work on that explosive power from the hips and glutes, which will be very helpful for my weekly stadium runs! If I have any readers who are part of the November Project (or who otherwise frequently do hill sprints or stadium runs), give this workout a try on one of your days off. It’ll get those glutes ready for the stadium on a day when you can’t actually get out there (say, when everything is covered in 2 ft of snow).
Even for those who don’t do stadiums/hills regularly, doing a little glute focused workout will be good for you too. The glutes are one of the most important muscle groups in the body, and getting them properly activated is so important for proper movement patterns, avoiding injury, and just plain old beasting your workout!
Here’s the workout that I did on Saturday, since I was snowed in and couldn’t get to the gym. Just another reason why investing in a couple heavy KBs is a smart idea — you can get a great workout in with extremely little equipment. Plus, they make for excellent decor.
Equipment Used: Heavy KB (24 kg, or about 53 lb), TRX (homemade).
- Form is imperative for KB swings. This is a hip-hinge movement, not a squat. The KB should swing due to momentum and explosion from your hips/glutes, not your arms. Keep your back flat and your lats engaged.
- These are HEAVY KB swings. If 10 lbs is heavy for you, than so be it. But most of you will be able to swing much more than this.
- The Goblet squat is a lighter weight than you would normally do. Doing so many reps would be near impossible with a heavy goblet squat. These can also be bodyweight squats if that fits your fitness level better. I used a 15 lb KB which was very light for me, but it was all I had besides the heavy ones.
- Take as little rest as possible during the pyramid set.
- For the weighted glute bridges, hold the heavy KB over the front of your pelvis, as you would with a barbell for a barbell glute bridge. Place a folded towel under the KB for comfort.
- Want a challenge? Time yourself! Do this workout again next time you need a quick, in-home workout and beat your previous time.
That’s all folks, now go get strong!
Do you have kettlebells at home? What is your favorite piece of at-home workout equipment?