Exercises

Exercise
Weight (lbs)
Sets
Reps/Time
Thomas Demo
Pro Demo
Gym Short?
Notes
Workout
Kettlebell Goblet Squat

45

4

30 seconds

youtu.be
www.youtube.com

Quarantine Full-Body
Kettlebell Press (one-arm)

45

4

30 seconds

youtu.be
www.youtube.com

Quarantine Full-Body
Kettlebell 1-Arm Deadlift

60

4

10 (each arm)

youtu.be
www.youtube.com

I only had a 45lb kettlebell, so I also held a 15lb sandbag in the same hand.

Quarantine Full-Body
Push-Ups

Bodyweight

4

30 seconds

youtu.be
www.youtube.com

Quarantine Full-Body
Chin-Ups

Bodyweight

5

AMRAP

youtu.be
www.youtube.com

Quarantine Full-Body
Kettlebell Swing

45

4

30 seconds

youtu.be
www.youtube.com

Quarantine Full-Body
Kettlebell Row

45

4

30 seconds

youtu.be
www.youtube.com

Quarantine Full-Body
Kettlebell Curl (w/ Towel)

45

4

30 seconds

youtu.be
www.youtube.com

Quarantine Full-Body
Barbell Bench Press

275, 245

3

3 (heavy), 5 (drop sets)

youtu.be
www.youtube.com

2022 - Upper
Barbell Press

160

3

5

youtu.be
www.youtube.com

2022 - Upper
Chin-Ups

Bodyweight

3

AMRAP (change grip each set)

youtu.be
www.youtube.com

2022 - Upper
Dips

BW + 45lbs

3

AMRAP

youtu.be
www.youtube.com

2022 - Upper
Barbell Curl

100lbs

3

AMRAP

youtu.be
www.youtube.com

2022 - Upper
Side Dumbbell Lat Raise

20lbs (each arm)

3

12

youtu.be
www.youtube.com

2022 - Upper
Back Squat

310

3

5

youtu.be
www.youtube.com

2022 - Lower
Deadlift

395,365

2

3 (heavy), 5 (drop set)

youtu.be
www.youtube.com

2022 - Lower
Kettlebell Swing

80

4

15

youtu.be
www.youtube.com

2022 - Lower
Mountain Climbers

Bodyweight

3

30 seconds

youtu.be
www.youtube.com

I bring my foot up closer to my shoulder than the guy in the video in order to maximize range of motion in the hip, but either way is good.

Quarantine Full-Body