Home Gym Minimalist

Boss Training Method

General Fitness, Functional Fitness, Tactical / Military, Functional Training
Coach
Jeff Boss

The Home Gym Minimalist is for those who want a minimalistic approach with maximum gains. The focus here will be General Physical Preparation (GPP) covering multiple energy systems while using a minimal home-gym setup. You'll improve your:

  • strength
  • strength endurance
  • power
  • power endurance
  • hypertrophy
  • glycolitic conditioning
  • aerobic conditioning
  • mobility
  • more

Skill Level: Intermediate

Session Duration: 60 mins

Training Per Week: 5 Days

Written by fitness trainer, strength and conditioning specialist and former Navy SEAL.

$25 / mo
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Use Minimal Equipment
Take Your Kettlebell Anywhere
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Increase Mobility
Kettlebell Training Employs Multiplanar Exercises to Maximize Your Range of Motion
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Improve Strength AND Cardio
Studies show concurrent training provides the biggest bang for the buck!
Features
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Access to your coach
Jeff will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebell(s) // Pull-Up Bar // Box Jump
Recommended
TRX or Rings // Rower // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-01-09

A

Warmup

B1

Deadlift

4 x 10

B2

Kettlebell Bridge Bench Press

4 x 10

C1

Single Leg Squat from Box

3 x 8

C2

TRX Single Arm Row

3 x 10

D1

KB Flys

4 x 10

D2

Kettlebell Two Hand Row to Squat Curl

3 x 10

E1

2 Hand Kettlebell Clean to Curtsy Lunge

3 x 8

E2

Pull-Up

Circuit

F

1 Block 3rds of: 200m run 8 Kettlebell Push Throughs 10 Inverted Row

Monday
HTK Template

Circuit

A

3 rds of: :30 Double Unders 20 Plank Shoulder Taps (10 each side) 8 Bird Dogs :30 stretch of your choice/side

Circuit

B

3 Blocks Run for 30min. Keep the pace at an RPE of 6-7. At the 5, 10, 15, 20, 25, and 30 minute marks, perform the following: 8 Spiderman Push Ups :30 Forward Leaning Rest (FLR) :30 Side Plank, Left :30 Side Plank, Right

C

Rest

1 x 5:00

Circuit

D

1.5 Blocks 15min EMOM. Every minute on the minute for 15 minutes, perform the following: 1st minute: 10 Box Jumps (20-24") 2nd minute: 10 Goblet Squat Press 3rd minute: 5 Plank Snatch (each side)

Tuesday
2023-01-11

Circuit

A

1 Block Warmup Foam roll quads/IT band/Glutes Hip Mobility Dynamic Stretching (leg swings forward/back, side-to-side) 10 Inchworms

B1

Jump Squat

4 x 10

B2

Double Chainsaw row

4 x 10

C

B Stance Kettlebell Swing

3 x 15

D

Z-Press

3 x 10

Circuit

E

2 Blocks - IWT 4 rds of: 400m Run OR 250m Row 10 Kneeling Curl to Halo (5 each way. Hold the KB by the horns. The demo video is for the Halo part only) 10 1 Arm Kettlebell Side Swings each side (inboard) 10 1 Arm Kettlebell Side Swings each side (outboard) :90 rest

F

Reverse Hyperextension

3 x 20

Thursday
2023-01-13

A1

Sumo Deadlift 2 Hand Clean

4 x 10

A2

Legs 90 Floor Press

4 x 10

A3

Toes to Bar

4 x 12

B1

Kettlebell Side Lunge

3 x 10

B2

Chin-Up

3 x 12

B3

Incline Fly

3 x 10

Circuit

C

2 Blocks. As many reps as possible in 20min of: 400m Sandbag Carry in Zercher position (elbows at 90deg with sandbag in crook of elbows; high chest. If you don't have a sandbag, use a KB or somebody's kid ;) 30 Double Unders 25m Bear Crawl 20 V-Ups 15 Dips 10 Sumo Deadlift Forward Lunge 5 Half Kneeling Overhead Step Through

Friday
HTK Template

A

Fartlek Run

B1

Animal Flow Kick Throughs

3 x 20

B2

Sumo Side Bend

3 x 10

B3

Reverse Plank

3 x 1:00

C

Flexibility/Mobility Routine

Coach
More from Boss Training Method
coach-avatar Jeff Boss

Personal Trainer, Nutrition Coach, Strength & Conditioning Specialist, Former Navy SEAL. I work with people from all walks of life, ranging from those brand new to fitness to the experienced athlete. Whatever your goal is, I'll help you get there with the same mission-focus that propelled me to a very high level in the SEAL Teams.

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Give It A Try!

With a 7-day free trial, what do you have to lose? If you're tired of going to the gym or simply prefer a more minimalistic approach, this is for you! And with a former Navy SEAL as your coach, accountability is a no-brainer.

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FAQs
Do I need matching Kettlebells?
No, if you don't have matching or even two kettlebells, one will perfectly suffice.
What if I can't do the exercises?
Then do what you can! Scale any workout up or down to your experience level.
What size Kettlebell should I use?
Use a kettlebell that, when you press overhead, you can get 10 reps of but not one more. That's a good baseline.
What if I only have lighter kettlebells?
That's fine. Just increase the tempo (see coach's notes each workout) to get the tension you want.
The Proof
verified-athlete-avatar Dustin U.

Client

Verified Athlete

"Absolutely loved the programming this past week."

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When you join a team you’re getting more than programming, you’re joining an online community.

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