OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

This continues the Functional series and takes it to new heights. - Note: The first exercise in each superset in the main workout will be explosive and the second exercise in each superset in the main workout will be slower, and controlled. - The circuit is fine without stooping, but rest if needed. Increase the weight of 1 exercise per circuit. Circuit 2, exercise 1 heavier than others, etc.


Exercises

Set 1: 2 rounds
Cycling
Resistance: Moderate
Effort: Moderate
Cycling
2 minutes
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
2 minutes
Seal Jacks
Effort: Moderate
Seal Jacks
10 reps
Reverse Lunges
Reverse Lunges
10 reps
Kettlebell Goblet Squats
Weights: Light
Kettlebell Goblet Squats
10 reps
Kettlebell Deadlifts
Weights: Light
Kettlebell Deadlifts
10 reps
Rest
Rest
30 seconds

Set 2: 4 rounds
Box Jumps
Effort: Vigorous
Box Jumps
30 seconds
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
30 seconds
Rest
Rest
1 minute

Set 3: 4 rounds
Explosive Mountain Climbers
Effort: Vigorous
Explosive Mountain Climbers
30 seconds
Walking Dumbbell Lunges
Weights: Heavy
Walking Dumbbell Lunges
30 seconds
Rest
Rest
1 minute

Set 4: 4 rounds
Burpees
Effort: Vigorous
Burpees
30 seconds
Double Kettlebell Bent Over Rows
Weights: Heavy
Double Kettlebell Bent Over Rows
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
Back Lunge Kick Jump Switch
Effort: Vigorous
Back Lunge Kick Jump Switch
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Rest
Rest
1 minute

Set 6: 5 rounds
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
30 seconds
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
30 seconds
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
30 seconds
Left Kettlebell Squat Clean Thrusters
Weights: Heavy
Left Kettlebell Squat Clean Thrusters
30 seconds
Right Kettlebell Squat Clean Thrusters
Weights: Heavy
Right Kettlebell Squat Clean Thrusters
30 seconds
Kettlebell Upright Rows
Weights: Heavy
Kettlebell Upright Rows
30 seconds
Rest
Rest
1 minute


Related Workouts

  • Pilates Extreme
    Pilates Extreme
    1 hr 20 secs, Intense
  • Walk
    Walk
    1 hour, Moderate
  • Full Body Renovation
    Full Body Renovation
    51 mins 20 secs, Intense
  • BSL-Strength
    BSL-Strength
    1 hr 3 mins 42 secs, Intense
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • The Ultimate HIIT
    The Ultimate HIIT
    57 minutes, Intense