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Description

This workout targets upper and lower body. Use a comfortable weight, focusing on maintaining rhythm and form.


Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
5 minutes

Set 2: 2 rounds
Surfees
Effort: Vigorous
Surfees
1 minute
Rest
Rest
30 seconds
Alternating Bent Over Rows
Weights: Heavy
Alternating Bent Over Rows
1 minute
Rest
Rest
30 seconds
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
1 minute
Rest
Rest
30 seconds
Right Lunge with Kettlebell Raise
Weights: Moderate
Right Lunge with Kettlebell Raise
1 minute
Transition
Transition
30 seconds
Right Lunge with Kettlebell Raise
Weights: Moderate
Right Lunge with Kettlebell Raise
1 minute
Rest
Rest
30 seconds
Barbell Shrug
Weights: Heavy
Barbell Shrug
1 minute
Rest
Rest
30 seconds
Dips with Leg Extension
Dips with Leg Extension
1 minute
Rest
Rest
30 seconds
Medicine Ball Chops
Weights: Heavy
Medicine Ball Chops
1 minute

Set 3: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
5 minutes

Workout Discussion

13 Jan
You need to edit this combo. You have duplicated an exercise. Right lunge with kettlebell is on there twice. The other was meant to be for the left leg. Thanks.

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