Now that I finished UBC I’m hacking together a workout for at home using kettlebells and body weight.
- Main goal: overall strength and endurance
- Performance goal: 30 minute 5K
- User interface goal: six pack abs (currently a 2 pack)
Warmup:
- Jump rope, jog in place, or jumping jacks for 5 minutes
- Series of streaches for 3 minutes (don’t know the names, just know what ones work)
Strength Exercises:
1-2 sets, three times per week.
Two handed kettlebell swings – 50 – Hamstrings and legs
Run and really gets my heart rate up.
Jumping lunges – 20 – Quads
Guaranteed leg killer if the swings haven’t already.
Turkish get ups – 5 minutes – Shoulders
Switching sides every rep.
Scapula push ups – 20 – Shoulders
Really good shoulder workout. Used these the past 5 weeks instead of normal push ups.
Planks and side planks – 15 seconds each (45 seconds total) – Core and abs
Good “holding” exercise to wrap up each set.
(Will add more arms after my finger is healed)
Endurance Exercises:
Couch To 5K intervals on the trail and around the neighborhood three times a week. The trail should help with my form and the streets will help with my speed.
Resources: