NightFallTech
Member
Looking for suggestions for a home fitness/conditioning program as i've got a lot of 'toys' but not a lot of structure so far.
This will be possibly morning 3-4 days a week if i can adjust my bodyclock, or else 2 evenings a week and one day on the weekend, in addition to workouts at the gym 3 evenings a week
(consisting of squats, bench, deadlifts, rows and a few machine odds and ends)
I'm looking to spend about 45 minutes on a 'strength' focused conditioning session. (and burn some extra calories)
I have....
2" 50ft power rope (this fried me on my first try the other day)
2x 20kg "pro style" kettlebells (I can strict press these and front squat)
1 each of 8,16, 24,32,40,48 & 64 kg classic kettlebells
(I can only deadlift/UDL the 64, i can sort of swing the 40, I can strict press the 24, but not even really push press the 32)
20lb 'wall ball', 15kg & 35kg deadballs, 8kg medicine ball
body solid Dip station
20kg vest
Iron master DB's (adjustable to around 50kgs) + Fat Gripz
Flat/Incline bench
40mm Globe barbell (weighted with shot to about 30kg)
CoC grippers
Forearm blaster
2x6kg powerclubs, 1x10kg, 1x15kg
1x12kg macebell
Foam rollers, padded mat etc.
2x32cm pylo boxes (used for UDLs generally)
A range of Resistance bands and door jamb for these.
25kg small sandbag with handles (packed fairly tight)
large sandbag with handles with 4x15kg inner bags (60kg when loaded), packed reasonably tight, i can't really clean this to rack position fully loaded.
5, 8, 12 & 22kg bulgarian 'wrestlers' bags
Exercise bike
I have a smallish outdoor grass and concrete area (in full view of neighbours) and limited indoor space.
Does anyone want to recommend me a good 45 minute routine?
This will be possibly morning 3-4 days a week if i can adjust my bodyclock, or else 2 evenings a week and one day on the weekend, in addition to workouts at the gym 3 evenings a week
(consisting of squats, bench, deadlifts, rows and a few machine odds and ends)
I'm looking to spend about 45 minutes on a 'strength' focused conditioning session. (and burn some extra calories)
I have....
2" 50ft power rope (this fried me on my first try the other day)
2x 20kg "pro style" kettlebells (I can strict press these and front squat)
1 each of 8,16, 24,32,40,48 & 64 kg classic kettlebells
(I can only deadlift/UDL the 64, i can sort of swing the 40, I can strict press the 24, but not even really push press the 32)
20lb 'wall ball', 15kg & 35kg deadballs, 8kg medicine ball
body solid Dip station
20kg vest
Iron master DB's (adjustable to around 50kgs) + Fat Gripz
Flat/Incline bench
40mm Globe barbell (weighted with shot to about 30kg)
CoC grippers
Forearm blaster
2x6kg powerclubs, 1x10kg, 1x15kg
1x12kg macebell
Foam rollers, padded mat etc.
2x32cm pylo boxes (used for UDLs generally)
A range of Resistance bands and door jamb for these.
25kg small sandbag with handles (packed fairly tight)
large sandbag with handles with 4x15kg inner bags (60kg when loaded), packed reasonably tight, i can't really clean this to rack position fully loaded.
5, 8, 12 & 22kg bulgarian 'wrestlers' bags
Exercise bike
I have a smallish outdoor grass and concrete area (in full view of neighbours) and limited indoor space.
Does anyone want to recommend me a good 45 minute routine?
