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20 Home Gym Workouts for Ultimate Strength, Power and Endurance.

Don Stevenson
Head strength and conditioning coach www.octogen.com.au
Hello, If you have recently signed up to Ryan Lees brilliant new site www.workoutpass.com you would have received my E-Report on building a world class home gym on a budget. If you havent checked out Ryans site, what are you waiting for! Having built (or started to build) your home gym you are probably wondering what sort of workouts to do with equipment such as sandbags, kegs, rocks and tires! In this E-Report well cover just a few of the thousands of workouts you can do in your home gym. Enjoy! Don Stevenson

PS For video instruction on many of the exercises and workout ideas featured here check out our monthly DVD magazine at

www.octogen.com.au/dvdmagazine

Home Gym Workouts


If youve got a few basics bits of equipment you can put together an unlimited variety of workouts to develop your speed, strength and endurance and burn fat. For each of the workouts listed keep in mind that you can always increase or decrease the reps, rounds, time or load to adjust the difficulty for your current level of fitness. Also the prescribed set and rep schemes from one workout can in many cases be used with other groups of exercises to create completely new workouts! Thanks to www.crossfit.com for the inspiration for many of these workouts. Safety A note of caution about odd object lifting. When you first start lifting rocks, sandbags and other odd objects, reduce the weights used substantially compared to your barbell workouts. If you can get a 100kg barbell overhead you may be surprised to find that a 65kg rock stops you cold, so err on the side of caution, after all you can always get a bigger rock!

Rocks

Workout 1 Get yourself a medium weight rock (30-50% of your bodyweight should do) Complete 5-10 rounds of the following in the minimum possible time. 5 10 50m Bent over rows Clean and push press Zercher or bearhug carry the rock

Make sure you do this on grass! Workout 2 Complete the following as quickly as possible 21 Rock front squat to overhead press 21 Pushups 21 Sit ups 15 Front squat to overhead press 15 Pushups 15 Sit ups 9 Front squat to overhead press 9 Pushups 9 Sit ups

Tire

Tire flip Workout 3 As many rounds as possible in 20 minutes of 5 10 15 Tire flips Jumps on to the tire Pushups with feet elevated on the tire

Workout 4 5 rounds in minimum time of 5 10 20 Flips Kettlebell snatches each side Sledge smashes each side

Workout 5 Tabata sledge smashes Tabata is 20 seconds working as hard as you can followed by 10 seconds of rest repeated 8 times for a total of 4 minutes.

Sandbag

Sandbag get up Workout 6 Strength combo circuit 5 rounds of 5 5 5 5 Shoulder + lunge each side Deadlift + bent over row Clean and press Weighted pullups

Workout 7 Core and Cardio Killer As many rounds as possible in 20 minutes 5 10 100 - 200m Sandbag get ups Clean + zercher squat Carry

Medicine Ball

Rotation Throw Workout 8 3 Rounds as quickly as possible 10 20 30 400m Workout 9 Complete in minimum time 50 50 25+25 50 50 50 Ball throw down slams lunge steps holding med ball overhead Pushups one hand on the ball (25 left, 25 right) Wall ball throws Situps, medicine ball held vertically above head Medball burpees Rotation throws each side Pushups feet balanced on medball Front squat to overhead throw against a wall (wall ball) Run

Kettlebell

Workout 10 US Secret Service Snatch test In 10:00 complete as many one arm kettlebell snatches as possible. Men use a 24kg kettlebell, ladies a 12. Arm switches and resting are permitted Workout 11 In minimum time 100 swings Run 2000m 100 swings Workout 12 In minimum time 100 swings 100 pushups 100 situps 50 burpees

Barbell

Snatch Pull Workout 13 5x5 5x5 5x5 5x5 Workout 14 5x3 5x3 5x3 Floor press Snatch pull + Snatch Deadlift Clean + 2 Front squats Clean and Push Press Back squat Power Snatch Deadlift

Heavy Bag

Workout 15 Complete 1 minute of each of the following exercises, move between exercises without a break and after all 5 exercises take a 1 minute break between rounds. 1 minute 1 minute 1 minute 1 minute 1 minute Straddle bag hooks Flipping bag end over end Bearhug pickups jumping over the bag from side to side Pushups, feet on bag

Set up on grass to avoid damaging bag. Workout 16 8 rounds of 5 15 50m Bag shoulders + squat each side Situps Shoulder or firemans carry

Sled

Workout 17 Set up a 50m out and back drag course Start harnessed into the sled and complete 15 Kettlebell swings or barbell front squats, drop weight and sprint out and back Pick up a sandbag and run the drag course twice. Finish with a max set of pullups or pushups. Complete 3-5 rounds with a 2 minute break between rounds Workout 18 Find a big hill Drag the sled up the hill alternating between 10 steps walking forward, 10 steps walking backward and 10 steps side stepping left and right. Make sure its a BIG hill.

Combo Workouts
Workout 19 25 25 25 20 20 20 15 15 15 10 10 10 Barbell power clean Sledge slams Wall ball Barbell power clean Sledge slams Wall ball Barbell power clean Sledge slams Wall ball Barbell power clean Sledge slams Wall ball

Workout 20 Tabatas 4 x 4 minute Tabata intervals 4 minutes 4 minutes 4 minutes 4 minutes Kettlebell swings Heavy bag punch outs Box Jumps Wall ball

So there you have it!


20 New workouts to incorporate into your training regime. If you would like further information on how to perform any of the exercises listed in the workouts above please have a look at

www.octogen.com.au/dvdmagazine
Each DVD features heaps of new exercises, workouts and tips to help you achieve an optimum level of fitness. If you would like a personalized fitness program that incorporates the exercises and workouts described above contact fitness@octogen.com.au for details.