PRECISION SPORTS PERFORMANCE
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Equipment Workouts

If you have equipment give some of these a try.  They include dumbell(s), various bands, plates, and other types of equipment people commonly have at home. All these workouts are full body workouts.
Workout #1 (dumbbells)
Workout #2 (band)
Workout #3 (miniband)
Workout #4 (plate)
Workout #5 (kettlebell)
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Workout #1 (dumbbells)

  • Goblet Squat 4 x 15
  • Alternate/Single Arm Bench Press - 4 x 10 each
  • Pushup Row - 4 x 10 each
  • 3-Way Lunge - 4 x 5 each
  • Single Leg RDL - 4 x 10 each

​​​(can be done using 1 or 2 dumbbells)
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Workout #2 (band)

  • Single Arm Overhead Press - 4 x 10 each
  • Seated Row - 4 x 15
  • X-Band Walks - 4 x 10 Steps/each
  • Banded Squats - 4 x 15
  • IYT's - 4 x 5 each

​​(thicker bands will provide more difficulty)
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Workout #3 (mini band)

  • Band Hand Walks - 4 x 10 Steps/each
  • Band Lateral Walks - 4 x 10 Steps/each
  • Bow & Arrow - 4 x 10 each
  • Band Bridge - 4 x 10
  • Band Curls - 4 x 10 each

​(thicker bands will provide more difficulty)
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Workout #4 (plate)

  • Overhead Squat - 4 x 10
  • Upright Row - 4 x 15
  • Plate Circles - 4 x 10 each
  • Plate Walk Overs - 4 x 10 each
  • ​Plate Walking Lunge with Twist - 4 x 10 each
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Workout #5 (kettlebell)

  • Single Arm Squat - 4 x 10 each
  • Single Arm Press (options) - 4 x 10 each
    • ​Horizontal (easier) 
    • Vertical (harder)
  • ​Swings - 4 x (options)
    • ​Single Arm - 10 Reps/each
    • Double Arm - 15 Reps​
  • ​Row (options) - 4 x 10 each
    • ​Supported (easier)
    • Unsupported (harder)
  • ​Reverse Lunge (options) - 4 x 10 each
    • Under Chin (easier)
    • ​Overhead (harder)
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Location

50 Williams Parkway
Unit D
East Hanover, NJ 07936

Telephone

(973) 585-6008

Email

info@precisionsportsperformance.com
  • Home
  • Services
    • Sports Performance >
      • Evaluations
      • SP Training Plans
      • SP Training Schedule
      • Remote Training
    • Adult Fitness >
      • AF Training Options
      • AF Training Schedule
    • Olympic Weightlifting
    • PSP-At-Home
  • News & Events
    • Upcoming Events
    • PSP In The News
    • Blog
  • About
    • Staff
    • Facility
    • Internship Program
  • Contact