Minimal Equipment Strength Training

Minimal Equipment Strength Training

Who knew that in the second half of 2020 exercise equipment would become the new toilet paper? With the world forced to change their workout routines, fitness equipment manufacturers can’t keep up with demand. There’s now a shortage of dumbbells, kettlebells, and most other fitness equipment.

However, you can still get your strength training by filling up a backpack with items around your house. This is a great way to put those textbooks you kept from college to use.

Add more weight to your backpack with water bottles, snow tire chains, or even rocks.

Use our minimal equipment strength training routine listed below for inspiration and a starting point!

All movements are shown in the video above.

Warm-up

3 rounds
15 Alternating front plank reach
15 Alternating cossack squats

Strength & Balance

Every 90 seconds x 12 sets (18 minutes total – one move per 90 sec)
1st – Tall kneeling shoulder press 8-10 reps
2nd – Deadlift 8-10 reps
3rd – 20 seconds/side single-arm weighted plank (hold single weight)

Every 90 seconds you are only expected to complete one exercise ( both sides of the body). At the start of the clock, perform the 1st exercise listed. At the 1:30 mark, you begin the second. At 3:00 you begin the 3rd. At 4:30 you will restart the 1st and so forth until each is completed 4x each.

Strength and Plyo Challenge

5 Rounds for Time
10 Bent over rows
10 Front squats
20 Ski jumps

Rest 3 minutes

5 Rounds for Time
30 ft Walking overhead carry
10 Alternating single leg box jump (you pick the height of step or box)


If this routine excites you, we’ve got even more in store! After months of development, our custom strength and fitness programming is ready to roll! 
Momentum Training
Daily strength, mobility, and fitness programming tailored to your specific needs and goals delivered through our app. Videos of each movement, real-time messaging, and progress tracking are just a few of the highlights! Includes monthly 30-minute zoom check-in.
Momentum Training +
All the features of MOMENTUM TRAINING including daily strength, mobility, and fitness programming PLUS monthly in-person physical therapy sessions. Manual therapy, spine care, soft tissue work, dry needling, and exercise technique analysis. This option is perfect to improve your overall recovery and prevents tweaks from becoming future injuries⁠. 
Momentum Training and Momentum Training + 

are ideal when you have progressed beyond initial and intensive physical therapy care.

Individual programming is created based on your needs and the equipment you have available. If your goal is to attain optimal health and fitness, we provide the tools and accountability to get you there!  

If you’re interested in learning more about Momentum Training, click the button below and we’ll send you all the details! 

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