Modified Filthy 50 for in-your-home!…

You CAN do a Filthy 50 workout in your home with limited equipment! A friend of mine is looking for circuits that incorporate cardio (without having to get on a treadmill for 30 minutes) that she can do in her home with her kids in the room. I suggested the Filthy 50. She gave it a try and said even though it was super intense, it was a great workout.

Here are the modifications you can make allowing you to do it in your home with limited equipment, all while still getting a great cardio workout.

Equipment needed: chair, resistance band, one single weight, stability ball, ball the size of a volleyball.

Exercises for Filthy 50:
50 box jumps 24 inch height
50 jumping pull ups
50 kettlebell swings 25lbs
50 walking lunges (knee to floor)
50 knees to elbows
50 push press (45 lbs)
50 back extensions
50 wall ball shots
50 burpees
50 double unders

You can substitute box jumps with jumps on a sturdy chair. I used to do this during part of my plyo workout before I had a plyo box. If you’re not comfortable jumping up on a chair, just do step-ups on a chair or a stair.

Substitute jumping pull-ups with pulling a resistance band down towards you. Strap it around a railing or any horizontal fixture and pull the handles towards your shoulders. Doing band pulls to the shoulders is a similar workout for your back. While not exactly the same, it hits most of the same muscles.

For kettlebell swings just use one single weight. If you do not have weights you can get creative by filling an empty milk jug with water or something heavy. Duct tape the cap SECURELY on to the top of the bottle. Think this is a joke? Robert Kennedy, the late publisher of Oxygen Magazine, wrote an article about how he concocted his own weights in his younger years in order to get stronger!

Knees to elbow is an abdominal movement that incorporates a good deal of grip strength. You can lay on your back and do abdominal toe touches to substitute for this movement. You can also do V sits. You just won’t be incorporating grip strength into the movement.

To make a substitution for push press you may have to do some hunting around your house. You can use a folding chair or even a small ladder. Or a broomstick. You can even take 2 liters of pop, holding one in each hand, pushing them up. As long as your weight is evenly distributed in each hand, you’ll be good to go.

To substitute back extensions all you need is a stability ball. You can do your basic back extension on a stability ball. You won’t get the same range of motion as if using a roman chair or similar machine, but it absolutely will suffice for an in-home Filthy 50.

The last substitution would be for wall balls. If you don’t have a medicine ball use a volleyball, basketball, or any ball that you can use while squatting and throwing at the the wall. As long as you maintain the squatting movement you’ll still reap some of the benefits of wall balls.

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Upper & Lower Body, In-Your-House, Cardio Circuit!…

Here is a great circuit I do in my house when I’m short on time.  It combines both upper body and lower body exercises with short bursts of cardio in between sets.  It’s a fantastic way to build lean muscle and to strengthen your heart…strap on a heart rate monitor or take your pulse in between sets…you’ll be amazed how hard it’s working!

 

1)  3 upper body exercises performed to fatigue

Push-Ups

Reverse Dips

Decline Push-Ups

 

2)  3 lower body exercises: 2 options

-If using weights, lift heavy so that failure is at 10 reps

-If using bodyweight only, perform 20 reps of each

Squats

Walking Lunges

Bulgarian Split Squat

 

3)  1 minute high intensity cardio burst: When I lived in the city I would run 15 flights of stairs in my building as my cardio.  In your home you can also use stairs, jump rope, run in place, fast-paced jumping jacks, etc.  Other options are treadmill, elliptical, stationary bike, row machine, etc.

 

4)  1-2 minute break, repeat 2 more times!

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