Howdy and how’s everyone doing? I must say, that even though we’re a couple weeks into the new year, I’m still having a hard time believing it’s already 2016. I don’t really understand how time goes by so fast these days, but I suppose there’s nothing I can really do about that.
Many times over the past couple of weeks, I’ve had to get a little creative with workouts at home since my gym was closed for the holidays. I’m back in the weight room in full force now, but I must say that it was kind of nice to step away for a couple of weeks and focus more on smaller movements and mobility. It also didn’t hurt that the weather here in the Northeast has been pretty mild, allowing me to keep running outside and running hills into January! Can’t complain about that.
I was more than ready to get back in there last week to keep working after my recent deadlift PR, but my time away was not wasted. I was able to come up with some pretty challenging workouts at home, although we do have a pretty decent library of workout equipment that we’ve built up throughout the years. Today’s workout doesn’t require a lot of equipment though, so it really doesn’t matter what you have at home. You could even take this one to the gym for one of those days where you’re feeling kind of lost but want to get some work in! I completed this with just one heavy KB and one lighter KB, but you could do the same with just a couple of dumbbells as well, or even some resistance bands if you have those at home.
Are you ready to bookend your circuit with some serious burpee action? Well here ya go.
- Goblet Squat: Hold the KB or DB in front of your chest and perform a squat. Remember to keep the weight close to your chest so that you’re not straining your back to hold it out in front of you. Remember to sit that butt back and keep your chest up!
- Push Ups – Do these on the floor as traditional push ups or on a chair/bench as elevated push ups, if you cannot complete traditional pushups with good form.
- Jump Squats – Lower down into a squat. Explode up, jumping with both legs. Land softly down into your squat. Weight these by holding a KB or DB close to your chest.
- V-Ups – Lie on your back with your legs extended and arms overhead. Keeping legs as straight as possible and arms overhead, using your core, bring your torso up into a “V” shape, with your butt still on the ground. To make these a little bit easier, keep your knees bent to about 45 degrees.
- Rear Lunge – Start standing. Step R leg back into a lunge, return to standing. Step L leg back into a lunge, return to standing. That is 1 rep. Weight these for more of a challenge, by holding a KB at your chest or a DB in the hand that corresponds to the leg that stays forward.
- 1/2 Kneeling OHP- Start in 1/2 kneeling position (one knee on ground and one knee up in front of you). If R knee is on ground, hold weight in R hand at shoulder level, palm facing forward. Raise up until your arm is straight and then slowly back down to start. Complete 10 reps on one side before switching to opposite side.
- Skater Jumps – Starting on R foot with knee slightly bent, jump laterally to your left, landing on L leg with knee slightly bent. Push off L foot and return to R. This is one rep. Continue moving side to side continuously. Hold a weight at your chest to make these more difficult.
We’ve got burpees at the beginning and end of this circuit to give you a bit of a metabolic push along with your strength work. This can be done with just a couple of weights or resistance bands, or even just your own body weight depending on your level/what you have available. For a little bit of an extra push, stay active between sets of burpees with weighted carries, walking lunges, or another exercise of your choice!