The CFA Way Podcast

Bodyweight Squats (No equipment needed)

These bodyweight squats are perfect for any home workout, you can even throw them into a run to get those legs working even harder! A few varieties included in the video with different muscle groups being worked in each. These will burn.. for starters try and follow the video.. 15 reps of each (maybe not the Single Leg Squat) and a max effort wall sit to finish.. 

  • Air Squats
  • Sumo Squats
  • Jumping Squats
  • Pulse Squats
  • Squat Holds
  • Narrow Stance Squats
  • Single Leg Squats (Adv.) 
  • Wall Sits

Bodyweight Push Up (No equipment needed)

With these bodyweight push/press exercises you can be sure to increase your upper body strength with no equipment needed at all! From scaled versions suitable to build some prerequisite strength, to a few more challenging options to mix it up and use different muscle groups.

  • Push Ups
  • Knee Push Ups
  • Incline Push Ups 
  • Decline Push Ups
  • Tempo Push Ups
  • Negative Push Ups
  • Diamond Push Ups

Kettlebell VARIATIONS

It is all about the Kettlebell for this tutorial. From your Russian Swing to more complex movements like the TGU and Devil Press. A Kettlebell is a great addition to any home gym with loads of potential uses. It's important to ensure correct movement is achieved before increasing the weight. 

  • Russian Swing
  • American Swing
  • Clean
  • Hang Clean 
  • Snatch
  • Hang Snatch
  • Turkish Get Up (TGU)
  • Suitcase Deadlift
  • Goblet Squat
  • Sumo Deadlift High Pull (SDLHP)
  • Ground to Overhead (GTOH)
  • Single Arm Devil Press

Weighted Squat and Lunge variations

We used a mixture of kit to film this section. For some movements here you could use anything including a barbell, kettlebell or dumbbell. Some of these follow very similar movement patterns as the bodyweight squat series and therefore we recommend you build up your strength and confidence at bodyweight before attempting to increase the load.

  • Front Squats
  • Back Squats
  • Overhead Squats
  • Bulgarian Split Squats
  • Farmers Carry Lunges
  • Single Arm Overhead Lunges
  • Barbell Overhead Lunges

Press - Weighted Variations

Back to presses. This time we add some weight/resistance. Once you have built some prerequisite strength you may wish to take the next step. This video includes shoulder strength exercises, accessory exercises (perfect for those with limited weights at home) and some complex movements used in some workouts and Olympic Lifting. 

  • Strict Press
  • Push Press
  • Push Jerk
  • Split Jerk

Hinge - Weighted Variations

Here we look at the exercises involving a hip hinge. This movement is commonly executed incorrectly or not at all. Ensure you can move correctly before adding weight to any of the exercises in this section. 

  • Deadlift
  • Sumo Deadlift
  • Single Leg Deadlift
  • Single Leg Romanian Deadlift
  • Death March
  • Good Mornings