GARAGE GYM WORKOUT
For load:
Deadlift 5-5-5-5-5
3 supersets of
20 alternating dumbbell lunges
15 dumbbell bent-over rows
15-30 seconds hanging L-sit
– Score: heaviest 5-rep.
– Intensity: heavy load.
– Aim: build up to the heaviest 5-rep deadlift possible today.
Instructions:
Today is a heavy weightlifting workout. Increase load after each set: the aim is to attempt going as heavy as possible across all sets. Maintain quality movement and when you hit technical failure, reduce load. Rest 3 minutes between sets.
As an option to the heavy deadlift workout you can use the same challenging load to perform 5 sets of 4-6 reps.
Use a pair of challenging, moderately heavy dumbbells for the supersets. Rest 1 minutes between supersets.
Warm-up:
10 Spiderman lunges with rotation (5 left, 5 right)
15 hip raises
15 hollow rocks
10 deadlifts with empty barbell – upward 3 seconds pause below the knee
8 deadlifts with empty barbell – refine technique
8 deadlifts with light load
5 deadlifts with moderate load
Start with the first working set.
Extra work:
10 minutes of air bike at moderate pace.
______
APARTMENT WORKOUT
For load:
Dumbbell deadlift 8-8-8-8-8-8
Dumbbell power cleans 3 sets of 10 reps
3 supersets of
20 alternating dumbbell lunges
15 dumbbell bent-over rows
15-30 seconds hanging L-sit
– Score: dumbbell load used for deadlifts.
– Intensity: heavy load.
– Aim: complete all sets.
Instructions:
This is lower body strength workout including pull and hinge movement functions. Use the heavies pair of dumbbells you have and that you can handle. Rest 2-3 minutes between the dumbbell deadlifts. Complete the dumbbell power cleans after doing all 5 sets of the deadlifts and rest 2 minutes between sets. Finish the workout with the superset accessory work.
Use a pair of challenging, moderately heavy dumbbells for the supersets. Rest 1 minutes between supersets.
Warm-up:
10 Spiderman lunges with rotation (5 left, 5 right)
15 hip raises
15 hollow rocks
10 deadlifts with a broomstick – upward 3 seconds pause below the knee
8 deadlifts with moderately heavy dumbbell – refine technique
5 deadlifts with heavy dumbbells
Start with the first working set.
Extra work:
10 minutes of air bike at moderate pace.
______
WORKOUT ANYWHERE
5 supersets of:
Single-leg glute bridge 10 left, 10 right leg
20 bodyweight good mornings
15 planche leans for reps
No rest between supersets.
Rest 2 minutes, then:
3 supersets of:
20 alternating forward lunges
20 tuck-ups
1 minute rest between supersets
Instructions:
This is bodyweight strength workout targeting your lower back and glute muscles. Hold the glute bridge in the upper and the good morning in the bent position for three seconds during each rep. Concentrate on the proper form. Execute the movements slowly really engaging your glute and core muscles.
You may complete wall assisted planche leans if needed.
Warm-up:
10 Spiderman lunges with rotation (5 left, 5 right)
15 hollow rocks
15 down-ups
Extra work:
3 rounds of:
40 mountain climbers
1 minute rest