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March 23, 2020

Quarantined but jacked volume #2 – Challenging home workouts to strong and in shape

By:
Coach Jason

I hope you enjoyed volume # 1 of the QBJ workout series. I’m back to give you a workout with a little more equipment required. Try it out, let me know how it went in the comments. Find this useful? Subscribe to the BID Collective below for more of this and please share this with someone who can use it.

DOWNLOAD PDF version (click)

Time investment: 40-50 mins

Equipment Needed:

1 Kettlebell

1 weighted vest (optional)
1 Hand Towel (optional-advanced)

 

Note: Click exercise names for video demos

Beginner/Intermediate

 

Warmup

Half-kneeling hip flexor stretch w/ rotation x 30s/side

Glute Bridge x10 Hold at top 2 count

Fire Hydrant x 10/side

Half-kneeling T-spine rotations x10/side

Standing wall soleus stretch x30s/side

Prisoner Squats x 10

Inchworm x10

Pogo Hop x 20

High knees x 20

Workout

[Add weighted Vest for extra “Fun”/loading]

Rest 1-2mins between paired sets

1a) Russian Kettlebell Swing 3 x 10

1b) Goblet Squat 3 x 10

2a) Pushup/knee-pushup 3 x 10

2b) Kettlebell Bent Over SA Row 3 x 10 [8 sec isohold at top before start] (5/arm)

3a) Close grip Pushup / Close Grip knee pushup 3 x 8

3b) Towel KB Curl 3 x 8

4a) Plank March 3 x 10 (5/side)

4b) Lying Leg Raise 3 x As many reps as possible

Advanced

Warmup

Half-kneeling hip flexor stretch w/ rotation x 30s/side

Single leg glute bridges x8/side with hold at top on each

Fire Hydrant x 8/side

Half-kneeling T-spine rotations x8/side

Standing wall soleus stretch x30s/side

Prisoner Squats x 8

Walking Lunge  x8/leg

Lateral lunge x8/leg

Inchworm x8

Pogo Hop x 50

High knees x 50

 

Workout

[Add weighted Vest for extra “Fun”/loading]

Rest 1-2mins between paired sets

[complete reps for both exercises on one side before switching hands]

1a) SA Kettlebell Clean and Push Press 3 x 4 (2/side)

1b) KB SA Front Rack Squat 3 x 6 (3/side)

2a) Russian Kettlebell Swing 3 x 10

2a) Contralateral KB SLRDL 3 x 10 (5/side)

3a) Close grip Pushup 3 x 8

3b) Pushup 3 x As many reps as possible (failure)

4a) KB Towel Curl 3 x 10

4b) Kettlebell Bent Over SA Row 3 x [8 sec isohold before start] 10 reps

5 ) Turkish Getup 3 x 4 (2/side)

About the author

Coach Jason

Jason Ingham is a personal trainer, nutrition coach, powerlifter, sci-fi geek, multi-time former fat kid, lover of Bay (Bailey), food, and lifting heavy things. When he's not in the gym you'll probably find him buried in a book, crushin' a sandwich, or exploring the cities restaurants.

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