🦵🏾⚡️ Lower body functional fitness workout


Focused on stability and increasing mobility for hinge and squat movements. 

Balance beam stands
Wall calf raise

Single leg wall calf raise
Kickstand RDL + banded distraction

Pistol squat from box

Hamstring bridge
Wall sit + block



In The Living Room

Hinge & Squat - Functional Fitness

💪🏾🔥⚡️ Upper body push day

Warm up 
2 Rounds

Serratus wall drill - 5

Band pull aparts - 10

A: 3 Rounds

Push up - 5-10

Single arm Arnold press - 5-8

Crab reach hold - 10s-30s

Push Day - Upper Body

⚡️⚡️Core training circuit - great for after a run!!

3 Rounds

Body saw - 10 

Glute bridge + squeeze - 10

Modified star fish side plank - 10

Core Training - Post Run

🧨🦵🏾Challenging lower body strength & stability


3 Rounds

High box step ups - 8

Single leg RDL + reach - 6

Single leg hip flexion + pause at top - 8

Quadruped hip abduction - 10

Lower Body Strength & Stability

Kettlebell Push & Pull💪🏾

Follow along on YouTube!

Grab a kettlebell and get started!!!

3 Rounds

Offset push up - 6-8

Bent over single arm row - 10

Triceps extension - 6-8

KB Push & Pull

Kettlebell Lower Body Strength 🦵🏾

Find stability before you initiate movement!


3 Rounds

Narrow stance RDL - 8

Kettlebell split squat - 8

Kettlebell mini-band squat - 

Kettlebell Lower Body Strength

Here is a great core training circuit that you can do anywhere with just a mini resistance band. This workout is great after a run or after training legs! 🦵🏾

3 Rounds

- Plank + leg lift: 20
- Dead bugs: 20
- Clam shells: 10

Mini-Band Core Training

Body weight strength & mobility workout

A:
Bulgarian split squats (bodyweight)
Feet elevated push ups

B:
Single leg RDL + hand support 
Bear to crab reach

Take your time and make sure your breath is under control. 

Full Body Strength & Mobility - Body Weight

Full body home workout, grab a kettlebell and a resistance band and let's go!

Match my pace or try and keep rest underneath 2 minutes each exercise.

00:00 Intro
00:30 Part 1
     A: Single arm deadlifts
     B: Spiderman push-ups
07:18 Part 2
     A: Single arm floor press from glute bridge
     B: Half-kneeling band pull aparts + rotation
19:04 Part 3
     A: Goblet squats
     B: Bent over row (supinated grip)
27:47 Outro

Bring a full body fitness training routine to your living room.

 Full Body Home Workout - Kettlebell & Resistance Band

💪🏾 High volume upper body pull day workout + triceps

Part 1
     A: Straight bar dips
     B: Narrow grip (pronated) pull ups
     C: Narrow grip (supinated) chin ups
     D: Narrow mixed grip
Part 2
     A: Triceps extension
     B: Single arm inverted row (pronated grip)
     C: Single arm inverted row (supinated grip)
     D: Inverted row (supinated grip)

Upper Body Pull + Triceps

3 Rounds

A: Slant board squats

B: Push up to cobra

C: Single leg dead bug

Click on the link to follow along on YouTube!

Full Body Home Workout

First YouTube workout for In the Living Room!!!


3 Rounds

A: Reverse lung to half-kneeling shoulder press
-6

B: Goblet squat to curl
-6

C: Single leg RDL to single arm row
-6



Full Body Kettlebell Circuit

Pull day 💪🏾⚡️🔋

Single arm pull up + assistance
- 2 x 4

Single arm chin up (grab wrist)
- 2 x 3

Single arm dead hangs
- 2 x 10s

Single arm inverted row
- 4 x 5

Inverted row (supinated grip)
- 3 x 8-12

Pull up lockout hold (neutral grip) + leg raises
- 1 x 10

Pull up lockout hold (supinated grip) + leg raises
- 1 x 10

Complete Pull Workout

💪🏾 🔥 Press workout

3 Rounds

Reverse grip push up + bottom pulse
- 6

Floor press + arm bar
- 5

Bottom push up plank + alternating leg lift
- 45s

Standing KB triceps extension 
- 8

KB Press Workout

💪🏾 Upper body pull

A: 3 Rounds

Wide grip pronated pull up
- 8

Narrow grip neutral pull up
- 5

Narrow grip supinated chin up
- 5

B: 2 Rounds

Single arm db row (knee on bench)
- 10

Single arm db row (stagger stance)
- 10

Upper Body Pull Workout

🔥💪🏾🔥 Upper body press workout

3 Rounds

Prone shoulder around the worlds
- 6-8

Pike push up
- 4-6

Arm bar press
- 3-6

Arm bar rotations
- 4-6

Upper Body Press Workout

⚡️🦵🏾[Legs]

3 Rounds

Front curled squats (feet straight)
- 10

Side to side lunge 
- 12

Front rack split squats
- 6

Hamstring curls
- 10

Hamstring curl isometric hold
- 10s x 3 

Legs + Hamstring Curls

✋🏽⚡️Hand balancing drills

- Tuck planche 
- L-sit kick outs
- Modified lock out press



Astoria Park

19th St, Astoria, NY 11102, United States

Hand Balancing Drills

🦵🏾 Body weight squat day

2-4 Rounds


Single leg squat ➡️ knee drive 
- 6

Bulgarian split squat + front foot heel raise
- 10

Wide stance squat 
- 10

Hip IR + ER
- 10

Squat ➡️ knees over toes
- 6

Squat Work

[Pull day] 💪🏾

Single arm bent leg row + twist
- 5 each arm

Mixed grip pull up
- 5 each way

Reverse bird dog
- 10s each side

Pull Day Workout

🦵🏾💥 [Leg day]

2-4 Rounds

Front rack standing hip flexion
- 15 

Single arm kb mini band squat 
- 10

Pause RDL
- 8

Seiza ➡️ tall kneeling
- 8

Glute bridge + hamstring curl
- 8

High Volume Leg Day

💪🏾 [Push day]

3 Rounds 

Floor press
- 10

Tiger push up bottom pulse
- 10

Arm bar
-  5

KB Press Day

🧨 [Core training]

2-4 Rounds

Dead bug + crunch 
- 10

Plank + hip extension ➡️ adduction 
- 10

Superman + shoulder extension 
- 10


Dynamite Core Training

💪🏾 [Push Day]

2-3 Rounds

Palm up KB press
- 6

Push up + bottom pulse
- 6

Side plank ➡️ press
- 8

Push Day

🦵🏾 [Monday Legs]

3 Rounds

Seated good morning
- 8

Front rack dumbbell tempo squat
- 10

Dumbbell RDL
- 10

Lower Body Strength

💪🏾 [Pull workout]

Bent leg row
- 4 x 10-15

Chin up hold (top)
- 4 x 20s

Pull Workout 

Full body session

3 Rounds

Push up ➡️ upward facing dog
- 5

Split Squat
- 8

Turkish get up
- 3

Full Body

💪🏾 [Arms & Shoulders]

4 Rounds

Prone W ➡️ I
- 5

Floor triceps press
- 8

Spider curl
- 10

Arms & Shoulders

🦵🏾[Lower body training]

Kickstand RDL
- 8

Standing single leg hip flexion + weight
- 20s

Kettlebell deadlift bottom holds
- 20s

Leg Day (Kettlebell)

☀️[core training]☀️ 

Windshield wipers + blocks
- 10

Hollow holds
- 20s

Good Morning + reach (hold)
- 30s

Bear + single arm abduction 
- 10

Core Training Session

💪🏾[Press Workout]💪🏾

Push-up on blocks
- 10-15

Single arm Arnold press (tall kneeling)
- 8

Y holds
- 30s

Press Workout

[Lower body kettlebell session]

Kettlebell thruster
- 8

Sumo deadlift
- 8

Kettlebell low squat pulse
- 6

Core training: hip flexion, hip extension 

Seated hip flexion 
- 30s

Prone Hip extension
- 45s

Seated hip flexion + rotation 
- 30s

T Superman
- 30s

Core/Hip Training

[Leg Day] 
Goal: improve squat

3 Rounds

Reverse lunge + row + rotation 
- 10

Single leg squat to box + hip flexion
- 5

Glute Bridge plank
- 45s

Leg Day

[Monday Core Training]

3 Rounds

Alternating superman
- 10

Single leg dead bug
- 10

Half kneeling pal off rotation 
- 10

Monday Core

Arm day 💪🏾

3 Rounds

- Band pull apart holds (3ways)
10s x 3

- Push up + half push up
8

- Seated row
10

- Biceps curl
10

- Triceps extension 
12

Arm Day !

Upper body day: Kettle bell or dumbbell, resistance band, push-up handle (to help the reverse grip). 

Upper Body Push Pull

[Weekend Core Session]

3 Rounds

- L-sit
3 x 10s

- Reverse crunch + resistance band + block
10 Reps

- Plank + knee to opposite elbow
15 Reps

Weekend Core Intensity

Shoulders & core

- Seated row + @fatgripz
3 x 15

- Shoulder shrug isometric hold @fatgripz
3 x 3 x 10sec

- Low push up plank + leg lifts
3 x 1 min

Shoulders & Core

Full body training with a lower body focus. Grab a resistance band and let’s go!