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Description

(quads, hammies, push, pull, core) x 4 Can be done in partners with only one kettlebell. Switch kettlebell between supersets.


Exercises

Set 1: 1 round
Walking High Knees
Walking High Knees
45 seconds
Walking Lunges
Walking Lunges
45 seconds
High Knees
High Knees
45 seconds
Butt Kickers
Butt Kickers
45 seconds
Transition
Transition
20 seconds

Set 2: 1 round
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Jumping Lunges
Jumping Lunges
1 minute
Rest
Rest
20 seconds
Kettlebell Curl to Press
Kettlebell Curl to Press
1 minute
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
30 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
30 seconds
Rest
Rest
20 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
1 minute
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
1 minute
Rest
Rest
20 seconds
Bench Dips
Bench Dips
1 minute
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
1 minute
Rest
Rest
20 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Kettlebell Swings
Kettlebell Swings
1 minute
Right Lateral Lunge with Kettlebell
Right Lateral Lunge with Kettlebell
30 seconds
Left Lateral Lunge with Kettlebell
Left Lateral Lunge with Kettlebell
30 seconds
Rest
Rest
20 seconds
Spiderman Push-Ups
Spiderman Push-Ups
1 minute
Left Tricep Pushups
Left Tricep Pushups
30 seconds
Right Tricep Pushups
Right Tricep Pushups
30 seconds
Rest
Rest
20 seconds
Upward Plank
Upward Plank
1 minute

Set 5: 1 round
Single Leg Squats
Single Leg Squats
45 seconds
Squat Jumps
Squat Jumps
45 seconds
Rest
Rest
20 seconds
Right Turkish Get-ups
Right Turkish Get-ups
1 minute
Left Turkish Get-ups
Left Turkish Get-ups
1 minute
Rest
Rest
20 seconds
Plank High Fives
Plank High Fives
1 minute


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