The "Not Super Into It, But I Know What to Do" Workout "Shelter at Home" Workouts with Coach Marc Santos
So this is the craziest time I’ve ever experienced in my life.
But hanging at home with my wife and son, has been nice (besides the occasional panic about how I am going to live…LOL!)
With that being said, I have not really been “working out” per se.
I’ve been trying to keep active, but it’s been super hard with my refrigerator and my bed so close by – seemingly calling my name. Especially my refrigerator – I think I stick my head in there about 1000 times a day!
But today I got myself up, grabbed my home equipment, and got to it. Here’s how that unfolded.
Since it’s been a while since I have put any real strain on my body in any kind of physical way, I decided to take it slow.
Only doing about 2 sets of each exercise and not really caring about the number of reps – just enough to feel a burn and get me slightly winded.
I performed them in a circuit fashion and when it was all said and done it took me around 20 to 25 mins to complete with a light warm-up and light stretching and mobility work in-between sets and exercises.
The Break Down
Today’s exercise consisted of:
- Kettlebell Swings (low intensity)
- DB Floor Press (push)
- DB Standing Row (pull)
- RFS Single Leg Deadlift (hip hinge)
- Halk Kneeling Kettlebell Halo (core)
- Max Vertical Jump (power)
Equipment used: 24kg kettlebell and adjustable dumbbells.
My thought process was I wanted to cover the majority of basic movement patterns, get my heart rate up a bit, and do something powerful since that tends to be the first athletic quality that diminishes over time.
Kettlebell Swings
2 sets roughly 15 reps each set.
My goal with these was to do some light cardiovascular work. So I just managed the intensity at which I swung the bell.
DB Floor Press
2 sets roughly 20-25 reps each set.
The DBs I have are light for me, so this was more about maintenance than anything else. I just did enough to feel a burn and stopped there.
Standing DB Row
2 sets roughly 10 to 12 reps each set.
Antagonist supersets tend to allow you to work a little longer than if you were to do a traditional superset where you would be working the same muscle group. Which is good in this sense since I was looking to be efficient with my time.
RFS Single Leg Deadlift
2 sets roughly 10 to 12 reps each set.
I enjoy hip dominant movements more than I do knee dominant (think deadlift vs squat, respectively), so I chose these today. I’ll probably do a squat variation next time.
Half Kneeling KB Halo
2 sets roughly 5 to 6 reps each way for a total of 12 reps each set.
I chose this exercise because the core work is a little more dynamic as you are trying to resist moving your “core” while you are shifting the position of the kettlebell, and also because it feels really good to my shoulders
Max Vertical Jump
2 sets 5 jumps each set.
As I stated earlier, our ability to produce power is generally the first athletic quality to degrade with the cessation of activity, so it’s important I do something of this nature regularly.
Feel free to try this workout at home on your own. For me, this workout was meant to be on the lighter side so I took it easy, you can feel free to do the same. If you want to make it more difficult you can simply add more reps, or sets, or both.
