HOME WORKOUTS
Pride Conditioning
Rona closed your gym? Gotta quarantine for a month? We got you covered!
From the minds of the greatest strength and conditioning gym in Charlotte NC comes our at home workouts program! We base all of our workouts off of what our crew is doing here at Pride, but we tailor it for those who have to stay home right now. Designed for those with less space and less equipment.
You will need:
- three to four sets of dumbbells, from very light to medium/heavy
- two or three sets of kettlebells, from light for single arm work to heavy doubles
- a box for steps and jumps (if you have a stair case or even a short brick wall outside that will suffice)
- jump rope
- mat or carpet
- sliders (you can substitute with plastic lids or even paper plates or wax paper)
We will give you some options on all the workouts so you can choose your form of cardio. We will also give possible substitutions for certain exercises depending on equipment.
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WU: 2:00 ANY CARDIO YOUR CHOICE 20 LUNGES 20 KB DEADLIFT 20 KB SWING … MOBILITY: BACK, HIPS 90/90 SQUAT WARMUP … 5 ROUNDS 10 KB FRONT SQUAT 10/10 SLOW HOLD BICYCLES 5/5 DB BOX STEPOVER 10 DB CURL AND PRESS 20 SKULL CRUSHER … METCON: 4 ROUNDS ANY CARDIO YOUR CHOICE - 1:00, 2:00, 3:00, 4:00 10 BROAD JUMP 25/25 MOUNTAIN CLIMBERS 24-20-16-12 JUMPING LUNGES
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WU: 2:00 RUN, JUMP ROPE, SQUAT + SQUAT THRUST ... MOBILITY: BACK, LEGS, SHOULDERS ... KETTLEBELL: 1:00 A - 1:00 B - 1:00 REST KB CLEAN & JERK - KB JERK & JERK - REST KB SWING SNATCH - KB SWING SNATCH - REST KB 1 WINDMILL + 1 STEP BACK OH LUNGE - KB 1 WINDMILL + 1 STEP BACK OH LUNGE - REST ... FINISH: 20/10 - 10 ROUNDS SQUATS JUMP ROPE BURPEE
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WU: 2:00 ANY CARDIO YOUR CHOICE 2:00 RUN … MOBILITY: BACK HIPS SHOULDERS … METCON: 5 ROUNDS 1:00 RUN 1:00 ANY OTHER CARDIO YOUR CHOICE 5 DB OR BB THRUSTERS 5 BOX JUMPS 5 BOX JUMPS 10/10 OBLIQUE TWIST SEATED ON BOX ... SHOULDER BURNOUT TAKE YOUR LIGHTEST DB 5/5 FRONT SIDE RAISE 10 PRESS AMRAP
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WU: JUMP ROPE OR RUN 3:00 … MOBILITY: EVERYTHING! STRETCH! ROLL! BANDS! PIPE! … METCON: 6 ROUNDS - 1:00 EVERYTHING JUMP ROPE CRUNCHES WITH KNEES UP ALTERNATING DB SNATCH - KB SNATCH SWITCH 0:30 SINGLE ARM KB SWING - SWITCH 0:30 REST … CORE: 3 ROUNDS 20 REACH HOLD CRUNCHES WITH 3 COUNT HOLD 20 /20 OBLIQUE TWISTS 20/20 BICYCLES WITH 1 COUNT HOLD - OR DEADBUG IF YOU HAVE A BAND! 1:00 PLANK
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WU: 3:00 ANY CARDIO YOUR CHOICE 10 WALKING LUNGES 10 KB DEADLIFT 10 KB SWING 10 PUSH UPS 10/10 SINGLE ARM ROWS LIGHT 10 GOOD MORNING LIGHT WEIGHT … MOBILITY: BACK, HAMSTRINGS, CHEST, SHOULDERS … STRENGTH: 6 ROUNDS 10 DB FLOOR PRESS 10 BENT ROW DB OR BB 10/10 SINGLE LEG DEADLIFT DB OR KB … METCON: 1,000M RUN 2:00 ANY OTHER CARDIO YOUR CHOICE ..THEN 3 ROUNDS... 20 PUSH UPS 20 RING ROWS OR 15 PULL UPS 20 KB SWING ...AND THEN AGAIN... 2:00 ANY OTHER CARDIO YOUR CHOICE 1,000M RUN
Doug Seamans
International Kettlebell Sport champion. coach. Author. Owner and founder of Pride Conditioning in Charlotte, NC.
Lindsay Seamans
Elite powerlifter and coach (raw and equipped).
No matter why you're staying home right now, your fitness is still important, for both your physical and your mental health. We have been programming at home workouts for over a year now. Get on board with one of the best at home programs you will find!
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HOME WORKOUTS
HOME WORKOUTS
HOME WORKOUTS
