So far in this series, we’ve focused on workouts using only one piece of equipment. But if your home gym is a bit more expansive, so too are your training options. Let’s say you have an exercise bench to go along with your dumbbells; this opens up a few variations of standard floor movements.
The below workout revolves around one stellar free-weight exercise: the Bulgarian split squat. It’s essentially a one-legged squat, in which the rear foot is elevated on a bench behind you to increase range of motion and isolation in the front leg. Bulgarian split squats are a go-to exercise for elite-level athletes and strength coaches looking to enhance lower-body strength and development and eliminate imbalances from leg to leg.
Accompanying Bulgarians in this workout are a handful of other hard-hitting moves: alternating chest presses for the pecs and shoulders, pullovers for the lat (back) muscles, skullcrushers for the triceps and bodyweight glute bridges for the butt. This workout, designed by Shayla Rog, CPT, transformation coach and owner of Operation: Badass, is sure to give your glutes a boost.
Check out more installments of the Oxygen Mix-and-Match Workout series!
Bodyweight Warm-Up
Instructions: This is an “activation circuit” that Rog recommends doing at the start of all her mix-and-match workouts. Perform the below three exercises as a circuit (one after the other without resting), completing the circuit two times. Rog’s website offers video demonstrations of the three exercises (first three exercises shown).
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