Workout

I have selected the above workout equipment as each piece of equipment is very functional meaning you can use it for multiple exercises, muscle groups, movement planes and can be used for beginner, intermediate or advanced workouts.

Beginner Workout

(AMRAP - 30 seconds per exercise - complete 3 rounds)

• Landmine single arm presses
• Slamball alternating lunges - alternating lunges holding slamball
• Resistance band rows
• Slamball squats
• Battlerope slams
• Kettlebell deadlifts
• Resistance band rotations

Intermediate workout

(AMRAP - 30 seconds per exercise - complete 3 rounds)

• Kettlebell overhead press
• Kettlebell alternating lunges - alternating lunges holding kettlebell
• Landmine single arm rows
• Slamball slams
• Landmine rotations
• Kettlebell swings
• Alternating battlerope arm slams

Advanced workout

(AMRAP - 30 seconds per exercise - complete 3 rounds)

• Slamball overhead alternating lunges
• Resistance band push ups
• Landmine squats
• Landmine bent over row
• Slamball squat throws with shuttle runs (i.e squat > throw > run after ball > turn around and repeat)
• Kettlebell swings
• Landmine rotations
• Squat jump and battle rope slam

Workout

TABATA (20 seconds on, 10 seconds rest for 4 rounds of EACH movement, alternating between movements each interval. Rest 2 minutes between Tabata’s before moving onto the next.)

FOR TIME (21, 15 & 9 Reps)

• Dumbbell thruster (Single arm dumbbell thruster alternating with single arm front rack lunge, switch arms each round, choose a weight that you can hit 10 reps at the start of the workout relatively comfortably with)
• Jump Squat
• 200m run between each round

Workout

Exercise helps you lose weight in three ways, by burning energy as you exercise, by increasing energy expenditure after your workout is over, and by increasing energy expenditure in the long term.

Resistance training performed at high intensity ticks all three boxes. Not only will you burn energy as you’re lifting the weights, but research has shown high intensity exercise increases energy burn for up to 38 hours after you finish your workout! Resistance exercise also helps you build lean muscle, which means you’ll be increasing your metabolism for the long term and burning energy as you sleep!

With the money you have saved (it's under $500 for this equipment), pay a coach to teach you how to deadlift, power clean, back squat and push press. These exercises will form the basis of your workouts because they give you the most bang for their buck. Perform various combinations of these movements, sometimes high reps, sometimes low reps, but always with good technique and intensity.

Workout

We purchased this setup for our home gym as we wanted to invest in equipment that gave us the ability to train hundreds of different ways.

My clientele throughout my career have included advanced injury rehabilitation and even world-class athletes, so I’ve always needed to train them with the big lifts although ensure they’re always 100% safe. The AT41 is a rack with good safety features to allow you to squat, deadlift, row, pull-up, lunge, bench press etc and do so safely.

Adding the battle ropes gives you a solution for both resistance and cardio training. This is a great set up, at a great price and would confidently recommend it to anyone.

Warm up

Main Workout

Workout

I've selected a mix of cardio, strength and mobility equipment. The secret to an effective movement program is to incorporate all areas of functional movement. I would start with some cardio work on the treadmill to get the heart rate up, interspersed with strength movements using the Kettlebells- usually kettlebell swings, deadlifts and squats working for approx 40-50 secs per set. Then finish with a yoga/ core session using the Yoga Mat and Pilates equipment. The Pilates ring is a great way to add more resistance to your core exercises to build strength.

Workout

Session 1

(1A, 1B, 1C... and B1,B2.... means no rest in between)

Session 2

Session 3

Session 4

Training Notes:

• Add 2-4% per week of weight to your compound lifts
• Consider a de-load in the 4^th week
• Recover your times/rounds for your WOD’s and compare week to week
• Focus on tempo of your eccentrics during each rep