Free workout part III


Home Workout Part III

Here's a quick little workout that you can do in the comforts of your own home with a few simple pieces of equipment.

You'll need two medium weight kettlebells, a couple of dumbbells ranging from moderate to light weight, a physioball, and about 20 minutes of free time.

The workout consists of a series for shapely toned legs and a core movement, followed by some great movements for toning the upper back, shoulders and arms:

Reverse DB Lunges 3 x 10-12

DB Front squats 3 x 10-15

Pushups Planks 3 x 45-60sec

Repeat for 3 rounds.

Physioball Shoulder Press 3 x 12-15

KB Double Row 3 x 10-12

DB Y-Raise 3 x 12-15

Repeat for 3 rounds.


Overall this workout should take you about 20-30 minutes to complete.  Flow from one exercise to the next until you've completed all three rounds of exercises and then proceed to the second series of three exercises.

If the weights are feeling a bit too easy on the second round feel free to increase the load or add in a few extra reps for a bit more optimal burn.

Hope you enjoy the workout!  Feel free to leave us a comment on how we're doing and what you'd like to see next.

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Jess Howland

Jesse "Captain Smash" Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold's Gym. He's a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.