Digital Nomad Volume 2
The Hard Way Fitness
General FitnessDiscover the perfect synergy of kettlebells, dumbbells, and bodyweight exercises with the 'Digital Nomad Hybrid Training - Phase 1.' Crafted for the remote worker's dynamic lifestyle, this regimen spans four rigorous days, targeting comprehensive muscle strength, endurance, and total-body conditioning. Dive into kettlebell-intensive Mondays, dumbbell-focused Tuesdays and Thursdays, and embrace a high-energy circuit workout on Wednesdays. From the explosive 'Alternating Gorilla Rows' and precision of 'DB Arnold Press' to the cardiovascular boost of 2400m runs, every session promises to challenge and invigorate. Whether at home or the gym, this program ensures consistency, adaptability, and tangible fitness progression. Elevate your training and embrace the hybrid fitness journey tailored for the modern-day nomad.
A
Floor Kettlebell Press
5 x 5 @ 52.91 kg
B
Push-Up
5 x 1:00
C
Alternating Gorilla Rows
5 x 5 @ 52.91 kg
D
Kettlebell RDL
3 x 5 @ 52.91 kg
E
KB Single Centre Overhead Press
3 x 8 @ 52.91 kg
F
Skull Crusher Push Ups
3 x 10
G1
Goblet Squat
4 x 10 @ 61.73 kg
G2
Russian KB Swing
5 x 20 @ 61.73 kg
H
Kettlebell Bicep Curl
3 x 6 @ 52.91 kg
A
DB Bench Press
5 x 5 @ 61.73 kg
B
Incline DB Bench Press
3 x 8 @ 39.68 kg
C
DB Arnold Press
3 x 8 @ 35.27 kg
D
Chest-Supported DB Row
5 x 5 @ 61.73 kg
E
Goblet Squat
3 x 10 @ 77.16 kg
F
Single Leg RDL
3 x 5 @ 61.73 kg
G
Run
1 x 2400
Circuit
A
Do 10 Rounds of the circuit below or go for 45 minutes, whichever comes first. I've given some alternatives here, important thing is just pick a variant and go for it. If you are feeling good (if a little crazy), put on a weighted vest. (1) 10 Push Ups (use parallette if you have them) (2) 10 Chair Dips (use parallette if you have them) (3) 10 Parallette jump throughs if you have them, if not do 30 seconds of tuck jumps (4) 30 Seconds Drunken Mountain Climbers se parallette if you have them) (5) 10 on each side Bulgarian Split Squat (6) 10 on each side Single leg RDLs (7) 30 Seconds hip dips (8) 10 (5 left and 5 right) sandbag floor to shoulder) Rest 45-60 seconds
A
DB Bench Press
5 x 5 @ 61.73 kg
B
Incline DB Bench Press
3 x 8 @ 39.68 kg
C
DB Arnold Press
3 x 8 @ 35.27 kg
D
Chest-Supported DB Row
5 x 5 @ 66.14 kg
E
Bulgarian Split Squat
3 x 10 @ 35.27 kg
F
Kettlebell Complex, Swing, Clean and Snatch
3 x 10 @ 35.27 kg
G
Run
1 x 2400
A
Crush Grip Kettlebell Floor Press
5 x 5 @ 70.55 kg
B
Dive Bomber Push Up
5 x 10
C
1-Arm KB Row
3 x 5 @ 70.55 kg
D
Kettlebell Upright Row
3 x 5 @ 52.91 kg
E
1-Arm KB overhead press
3 x 6 @ 35.27 kg
F
Skull Crusher Push Ups
3 x 5
G1
Double KB Front Squat
5 x 10 @ 35.27 kg
G2
Dual Kettlebell Swing
5 x 20 @ 35.27 kg
H
Kettlebell Hammer Curl
3 x 8 @ 35.27 kg
Stephen Mooney
Founder , Head Coach at the Hard Way Fitness, Army Reservist, Muay Thai Fighter, father of two, Financial Services Professional and generally a bit of a lunatic.
Transform your fitness with the Hard Way Fitness. This 8-week program works with kettlebells, dumbbells and calisthenics to build strength, endurance, and mobility. With progressions and regressions for every exercise.
Get Digital Nomad Volume 2
Jeff
It's all you need
Verified Athlete"""Big lifts, big numbers, and big gains. Having a plan tailored to me is an Awesome feeling, TrainHeroic shows me how I['m doing and combining the Hardway Fitness & TrainHeroic have given me a great awareness of my ability and my potential, kept me very motivated to stay on track."""
Susan
Rugby Player
Verified Athlete""Hardway Fitness has changed my training style to a much more efficient and better method. Using the TrainHeroic app made sessions very easy to follow and kept me accountable. I Would highly recommend Hardway Fitness for all levels of experience.""
Agnieszka
Fitness Addict, Mother of 2
Verified Athlete""I've used the Hard Way Fitness programme for several years now, including before, during and after both pregnancies. It's enabled me to train long term, stay injury free and keep fit. Can't recommend the Hard Way Fitness enough.""
