Being able to create your own #smartstrength workouts is a GREAT skill to possess.
With so many options out there no wonder why its so confusing to “make up” your own workouts!
I’m here to make this daunting task A LOT EASIER!
There are 4 main components you will want to make sure you include.
An upper body pushing movement (push-up, overhead press, bench press, push-press)
An upper body pulling movement ( pull-up, body row, bent over row, compound row)
A quad dominant lower body movement (split squat, lunges, front squats)
A hip dominant lower body movement ( deadlift variations, swings, hip thrusts, pull throughs)
***If you have extra time: the end of your workout is great opportunity to perform core and/or metabolically taxing exercises.
Ask yourself the following questions:
What is your goal/focus for the workout?
Is it strength? Stay in the 6-10 rep range.
Is it to move and get a sweat on? Stick to time under tension i.e :30 work :30 rest, or 12-20 repetitions.
How much time do you have for your workout?
What equipment do you have access to?
You all know I love getting creative + working out outside using a kettlebell and my own bodyweight… so here is an awesome workout I created JUST FOR YOU 🙂
Make Your Own Fireworks This July 4th!
PART 1:
Back on Bench Hip Thrust- :30 work :30 rest
Kettlebell Bent Over Row- :30L :30 rest :30R :30 rest
Standing Kettlebell Halo- :30 work :30 rest
Repeat for 3-4 rounds
PART 2:
Kettlebell Push Press- :30L :30 rest :30R :30 rest
Alternating Forward Walking Lunges- :30L (kettlebell on your left shoulder) :30 rest :30R (kettlebell on your right shoulder)
Kettlebell Figure 8 to Overhead Press- :30 work :30 rest
Repeat for 3-4 rounds
FINISHER
(Set your timer for 10 minutes and perform as many rounds as possible)
Kettlebell Crawls- 20 reps
Bodyweight Speed Squats- 20 reps
Kettlebell Hand- to -Hand Swings- 20 reps
Don’t forget to take a picture or a video and hashtag #SmartStrength #progressnotperfection on Instagram!
ENJOY!!!
xoxo
Stacey
