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Description

Interval cardio mixed with a kettle bell segment, 0 squat legs and bum and a bit of total body boit camp mixed in!


Exercises

Set 1: 1 round
Burpees
Burpees
1 minute
Side Lunges
Side Lunges
1 minute
Push-Ups
Push-Ups
1 minute
Jumping Lunges
Jumping Lunges
1 minute
Jog
Jog
1 minute

Set 2: 1 round
Horizontal Goblet Squats
Horizontal Goblet Squats
30 seconds
Kettlebell Swings To Shoulder And Straight Out (Left)
Kettlebell Swings To Shoulder And Straight Out (Left)
30 seconds
Snatch Squat Left Side
30 seconds
Kettlebell Swings (Right)
Kettlebell Swings (Right)
30 seconds
Snatch Squat (Right)
30 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds
Halo
30 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Hand Weight Or Kettlebell Clean and Press (L)
Hand Weight Or Kettlebell Clean and Press (L)
30 seconds
Wt Or KB Clean and Press (R)
Wt Or KB Clean and Press (R)
30 seconds

Set 3: 1 round
Burpees
Burpees
1 minute
Side Lunges
Side Lunges
1 minute
Push-Ups
Push-Ups
1 minute
Jumping Lunges
Jumping Lunges
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Rear Leg Lifts Left
40 seconds
Rear Leg Lift Right
40 seconds
Rear Leg Lift Pulses Left
40 seconds
Rear Leg Lift Pulses Right
40 seconds
Cross Over Leg Lifts Left
40 seconds
Crossover leg lifts right
40 seconds
Glute Circles Left
Glute Circles Left
40 seconds
Glute Circles Right
Glute Circles Right
40 seconds
Hamstring Pulls Left
40 seconds
Hamstring pulls right
40 seconds
Supermans
Supermans
40 seconds
Superman Hold
40 seconds

Set 5: 1 round
Burpees
Burpees
1 minute
Side Lunges
Side Lunges
1 minute
Push-Ups
Push-Ups
1 minute
Jumping Lunges
Jumping Lunges
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Crunches
Crunches
30 seconds
Rest
Rest
15 seconds
Crunches
Crunches
30 seconds
Transition
5 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
30 seconds
Transition
5 seconds
Lying Supermans
Lying Supermans
30 seconds
Rest
Rest
15 seconds
Lying Supermans
Lying Supermans
30 seconds
Transition
8 seconds
Alternating Lunges
30 seconds
Rest
Rest
15 seconds
Alternating lunges
30 seconds
Transition
5 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
Rest
Rest
15 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
Transition
5 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
Rest
15 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Transition
5 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
15 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Transition
5 seconds
Floor Bridge Feet Close To Butt
Floor Bridge Feet Close To Butt
30 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
30 seconds
Transition
5 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
15 seconds
Russian Twists
Russian Twists
30 seconds
Transition
5 seconds
Side Push-ups Left
30 seconds
Rest
Rest
15 seconds
Side Push-up Right
30 seconds
Transition
20 seconds

Set 7: 1 round
Burpees 10
Burpees 10
30 seconds
Side Lunges
Side Lunges
30 seconds
Push-Ups
Push-Ups
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Burpees 9
Burpees 9
25 seconds
Side Lunges
Side Lunges
25 seconds
Push-Ups
Push-Ups
25 seconds
Jumping Lunges
Jumping Lunges
25 seconds
Burpees 8
Burpees 8
20 seconds
Side Lunges
Side Lunges
20 seconds
Push-Ups
Push-Ups
20 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Burpees 7
Burpees 7
19 seconds
Side Lunges
Side Lunges
19 seconds
Push-Ups
Push-Ups
19 seconds
Jumping Lunges
Jumping Lunges
19 seconds
Burpees 6
Burpees 6
18 seconds
Side Lunges
Side Lunges
18 seconds
Push-Ups
Push-Ups
18 seconds
Jumping Lunges
Jumping Lunges
18 seconds
Burpees 5
Burpees 5
17 seconds
Side Lunges
Side Lunges
17 seconds
Push-Ups
Push-Ups
17 seconds
Jumping Lunges
Jumping Lunges
17 seconds
Burpees 4
Burpees 4
16 seconds
Side Lunges
Side Lunges
16 seconds
Push-Ups
Push-Ups
16 seconds
Jumping Lunges
Jumping Lunges
16 seconds
Burpees 3
Burpees 3
15 seconds
Side Lunges
Side Lunges
15 seconds
Push-Ups
Push-Ups
15 seconds
Jumping Lunges
Jumping Lunges
15 seconds
Burpees 2
Burpees 2
14 seconds
Side Lunges 2
Side Lunges 2
14 seconds
Push-Ups 2
Push-Ups 2
14 seconds
Jumping Lunges 2
Jumping Lunges 2
14 seconds
Burpees 1
Burpees 1
6 seconds
Side Lunges 1 Each Side
Side Lunges 1 Each Side
6 seconds
Push-Ups 1
Push-Ups 1
6 seconds
Jumping Lunges 1 Each Side
Jumping Lunges 1 Each Side
7 seconds
Rest And Cool Down
Rest And Cool Down
4 minutes


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