THE SMALL SPACE WORKOUT

by Tom Furman

This workout can get the job done.

Training in a confined space like an apartment, garage or bedroom can challenge creativity. However these two moves can provide a highly effective workout. They cover your whole body, teach you to move efficiently and stimulate muscular & cardiovascular endurance.

The first one is a sit through. This is derived from grappling. I did it as a drill during wrestling back in 1972 at Seneca Valley Junior High School. It is low impact and of high value. The photo below is the celebrity trainer, @da_rulk performing a sit through. For more clarity, here is a video. https://www.instagram.com/p/BthM2hsgSUy/

The second one is the kettlebell swing. This is usually the first drill taught when learning kettlebells. It engages huge amounts of muscle mass and is very systemically challenging. Here is an image of the starting position.

A good instructional is from my friend, Jeff Martone. Check out the video.
https://youtu.be/uUpSFguwRQM

Now there are several ways to put this together.

1. I suggest alternating the two exercises.
2. Pick a number of each drill that allows you to stay crisp and not lose form.
3. Rest as needed after each round.
4. Choose how many rounds based on your current conditioning.
5. A good starting place can be 20 swings, then 20 [10/10] sit throughs.
6. You may use one handed swings and do 10/10.
7. Five rounds is 100 of each. 10 rounds is 200 and so forth.
8. Warm down with adequate mobility/stretching.
9. Pace yourself if you have never done this type of thing.
10. Record your results.

Minimalist workouts have there place. They are not better or worse than more extensive or thorough training. However it’s nice to have a combo like this in your toolbox.