Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

by | Apr 14, 2020 | Blog, Exercises, Exercises - Back, Exercises - Legs

This home workout for legs & back requires only a single kettle bell or dumbbell. I’m gonna show you how to get maximum results with minimal equipment!

For women, if you are a beginner, I recommend using no more than 8kg/17lbs for this routine. For some, 6kg/13lbs will be enough, but if you are more advanced you will need a kettle or dumbbell that weighs at least 10kg/22lbs. For the guys, 10kg/22lbs-12kg/26lbs should work well for beginners, and 16kg/35lbs+ for the veterans. If you are short on weight then don’t worry. All you need to do is add more reps to these sets, or take away a few reps if the weight is too heavy. I’ll leave it up to you to decide!

SHOULD I WARM-UP BEFORE TRAINING?

Go here for my recommended stretches and warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET STARTED!

Watch the video below if you would like me to take you through the whole workout.

CIRCUIT 1:

  • Single Arm Bulgarian Squat – 8-12 reps on each
  • Single Leg & Arm Dead Lift – 8-12 reps on each
  • Single Leg & Arm Side Split Squat – 8-12 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 2:

  • Single Leg & Arm Cleans – 8-10 reps on each
  • Racked Single Arm Box Step-Up – 8-12 reps on each
  • Bent OVer Single Arm Row – 10-20 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 3:

  • Single Arm Overhead Tetris Lunges – 5-6 reps on each
  • Swinging Jump Squats – maximum reps
  • 1-2 mins rest
  • 3-5 sets

GOOD LUCK!

 

Stretches & Warm-Ups

Stretches & Warm-Ups

by | Apr 14, 2020 | Blog, Exercises

Here are four stretches that I recommend doing before hitting the weights. Two of them are static and two are dynamic. They should help to get you prepared for training.

1) Iliopsoas stretch

2) Spinal stretch

3) Dynamic shoulder swings

4) Dynamic leg swings

 

Home Workout for Core

Home Workout for Core

by | Apr 11, 2020 | Exercises, Exercises - Core, Uncategorized, Videos

HOW DO THE CORE MUSCLES WORK?

A brief understanding…

The Immortal Training approach to training the abdominal group is always functional. That means that we aren’t going to waste our time focusing on a bunch of small movements like crunches and sit-ups. And if we do include any of those exercises they will be tweaked in a way as to engage the core correctly. Working together, the core muscles’ main job is to anchor and balance the body, in most cases, while the bigger muscles work. You may notice that when you go to perform a dead lift, bracing your abs is the first thing that happens. This is an example of how the core works – typically, never alone.

DO I NEED ANY EQUIPMENT?

Here’s what you need…

  • Kettle Bell or Home Made Kettle Bell (see video)
  • Resistance Bands

LET’S GET IT!

Watch the video below to for instructions on how to perform each exercise.

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

CIRCUIT 1:

  • Turkish Get-Up – 4-5 reps on each side
  • Banded Double Crunch or Double Crunch – 8-10 reps
  • Climbing Plank – 8-10 reps
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 2:

  • Fighter Pilot Sit-Up – 8-10 reps on each side
  • Starfish Plank – 6-8 reps on each side
  • Swim Kicks – 10-20 reps on each side
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 3:

  • Resistance Band Wood Chop – 10-12 reps on each side
  • V Toe Touches – 8-10 reps on each side
  • Hip Raises – 8-10 reps
  • 1-2 min rest
  • 3-5 sets

GO GET ‘EM IMMORTALS!

 

 

You can also try this home workout for legs!: https://immortal-training.com/home-workout-for-legs/

 

Home Workout – LEGS! LEGS! LEGS!

Home Workout – LEGS! LEGS! LEGS!

by | Apr 6, 2020 | Exercises, Exercises - Legs, Videos

HOME WORKOUT FOR LEGS

Back on that ass with a brand new home workout for legs! This one is focused on High Intensity Interval Training (HIIT) and is bound to rip the legs to shreds and bomb the glutes like troops! Recommended for gym goers of beginner-intermediate experience, but this routine can easily be upgraded to an advanced level by using weights for some of the exercises, or working in the maximum amount of suggested repetitions and sets for each circuit.

WHAT EQUIPMENT WILL I NEED?

  • Back pack
  • Resistance bands
  • Kettle bell or home made kettle bell
  • Box or chair

LET’S DO IT!

🖕🏾 COVID-19! We are The Immortals! 🖕🏾

CIRCUIT 1:

  • Squats – 15-25 reps
  • Forward Lunges – 10-15 reps
  • KB Swings – 10-15 reps
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 2

  • Stand in the Band Squat or Back Pack Squat – 15-25 reps
  • Overhead Squat in Resistance Band – 15-25 reps
  • Side Split Squat or Cossack Squat – 8-10 reps
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 3:

  • Booty Climbers – 5-6 reps
  • Ballistic Jump Squats or Ballistic Squats – 6-8 reps
  • 1-2 min rest
  • 3-5 rounds

GO GET ‘EM!!