If you have a KB at home here is a basic foundation building “all levels” sustainable strength session. This is a 45-60m workout. 1) shin box 2) side plank (frontal plane) 3) goblet squat w/ heavy band 4) swings w/ heavy band 5) carries rack (shoulder height) & overhead (frontal plane) 6) lunges forward back w: dead stops -tempo Ie lower slower (frontal plane) 7) iso lunge w/ rows 8 – 1/2 kneeling press 9) high plank KB slow drag (anti-rotation)
Addressing hip mobility, CV fitness, abds, squat, lunge (1 leg bias), hinge, push, pull, carry, anti-rotation, anti – lateral flexion, triple extension.
Try it!