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Description

This workout is a total body session that will be focused on strength building, with some energy system work at the end to finish with your heart pounding! Unless you have an home gym set up with dumbbells, kettlebells, and a barbell, this workout would be best completed at a fitness facility.


Exercises

Set 1: 3 rounds
Left Turkish Get-ups
Weights: Moderate
Left Turkish Get-ups
1 rep
Right Turkish Get-ups
Weights: Moderate
Right Turkish Get-ups
1 rep
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
10 reps
Transition
Transition
3 minutes

Set 2: 4 rounds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
5 reps
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
3 minutes

Set 3: 1 round
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
5 reps
Elbow Plank
Elbow Plank
20 seconds
Transition
Transition
3 minutes

Set 4: 3 rounds
Overhead Press
Weights: Moderate
Overhead Press
30 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
45 seconds
Wall Ball Squats
Wall Ball Squats
30 seconds
Stability Ball Knee Tucks
Stability Ball Knee Tucks
30 seconds
Rest
Rest
45 seconds

Set 5: 1 round
Transition
Transition
2 mins 15 secs

Set 6: 4 rounds
Right Arm Kettlebell Swings
Weights: Moderate
Right Arm Kettlebell Swings
10 reps
Left Arm Kettlebell Swings
Weights: Moderate
Left Arm Kettlebell Swings
10 reps
Rest
Rest
35 seconds

Set 7: 1 round
Right Arm Kettlebell Swings
Weights: Moderate
Right Arm Kettlebell Swings
10 reps
Left Arm Kettlebell Swings
Weights: Moderate
Left Arm Kettlebell Swings
10 reps


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