Home Workout: Hip Strength and Metcon
This home gym workout combines targeted hip strength work with intensive conditioning. Strengthen your posterior chain while challenging your endurance.
Choose the equipment or no-equipment option. For an extra challenge, the workout also includes a weighted vest option.
Part 1: Hip Strength
A. WarmUp
For 15 min
Posterior Hip Stretch x15/Side
Crossbody Deadlift x10/Side
alt. Side Lunges x20
B. Strength
5 Sets
:20 Isometric Towel Romanian Deadlift
AMRAP Sideboard Curls
2´Rest
Part 2: Metcon #50
METCON WITH EQUIPMENT
40 sec on / 20 sec off for Max Reps @tough pace
1. Jump Squats
2. HSPU/ Pike Push Ups
3. Max Shuttle Runs (10 m segments)
4. SA Alternating Devil Presses 22.5/15
X 4
METCON WITHOUT EQUIPMENT
40 sec on / 20 sec off for Max Reps @tough pace (without equipment)
1. Jump Squats
2. HSPU/ Pike Push Ups
3. Max Shuttle Runs (10 m segments)
4. Plank Tap Jumps
X 4
Want an extra challenge?
Wear a 14LB (women) or 20LB (men) weighted vest.
Home Gym Equipment for Your Training
