GARAGE GYM WORKOUT
For load:
Deadlift 5-5-5-5-5
Dumbbell lunges 4 sets of 20 reps
Dumbbell step-ups 4 sets of 20 reps
Hanging L-sit 4 sets of 15-30 seconds
– Use a pair of challenging moderately heavy dumbbells.
– Rest 1 minutes between sets.
– 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.
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.
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APARTMENT WORKOUT
For load:
Dumbbell deadlift 8-8-8-8-8-8
– Rest 2 minutes between sets.
Dumbbell power cleans 3 sets of 10 reps
– Rest 1 minute between sets.
Dumbbell lunges 4 sets of 20 reps
Dumbbell step-ups 4 sets of 20 reps
Hanging L-sit 4 sets of 15-30 seconds
– Use a pair of challenging moderately heavy dumbbells.
– Rest 1 minutes between sets.
– 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. Complete the dumbbell power cleans after doing all 5 sets of the deadlifts. Finish the workout with the accessory work.
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.