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Description

Full body


Exercises

Set 1: 1 round
Wall-Faced Squats with Raised Arms
Wall-Faced Squats with Raised Arms
30 seconds
Transition
Transition
8 seconds
Jumping Jacks
Jumping Jacks
35 seconds
Jump Rope
Jump Rope
45 seconds
Kettlebell Around the World
Kettlebell Around the World
35 seconds
Transition
Transition
8 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
35 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
35 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 seconds
Transition
Transition
8 seconds
Burpees
Burpees
30 seconds
Contralateral Limb Raises
Contralateral Limb Raises
45 seconds
Floor Bridge
Floor Bridge
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
45 seconds
Plank Heel Pushes
Plank Heel Pushes
45 seconds
Jump Rope
Jump Rope
45 seconds
Transition
Transition
40 seconds

Set 2: 2 rounds
Pull-ups
Pull-ups
20 seconds
Hanging L Raises
Hanging L Raises
20 seconds
Rest
Rest
40 seconds
Chin Ups
Chin Ups
20 seconds
Hanging Knee Raises
Hanging Knee Raises
20 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Kettlebell Swings
Kettlebell Swings
25 seconds
Transition
Transition
5 seconds
Left Suitcase Split Squats with Kettlebell
Left Suitcase Split Squats with Kettlebell
25 seconds
Right Suitcase Split Squats with Kettlebell
Right Suitcase Split Squats with Kettlebell
25 seconds
Transition
Transition
5 seconds
Kettlebell Swings
Kettlebell Swings
35 seconds
Transition
Transition
5 seconds
Left Suitcase Split Squats with Kettlebell
Left Suitcase Split Squats with Kettlebell
35 seconds
Right Suitcase Split Squats with Kettlebell
Right Suitcase Split Squats with Kettlebell
35 seconds
Rest
Rest
45 seconds

Set 4: 2 rounds
Alternating Lateral Lunge with Kettlebell
Alternating Lateral Lunge with Kettlebell
30 seconds
Transition
Transition
5 seconds
Farmers Walk (or Hold)
Farmers Walk (or Hold)
30 seconds
Transition
Transition
5 seconds
Farmers Walk (or Hold, other side)
Farmers Walk (or Hold, other side)
30 seconds
Transition
Transition
5 seconds

Set 5: 1 round
Rest
Rest
40 seconds

Set 6: 1 round
Overhead Farmers Walk (or Hold)
Overhead Farmers Walk (or Hold)
30 seconds
Transition
Transition
8 seconds
Kettlebell Thrusters Left
20 seconds
Kettlebell Thrusters Right
20 seconds
Transition
Transition
10 seconds
Overhead Farmers Walk (or Hold)
Overhead Farmers Walk (or Hold)
35 seconds
Transition
Transition
8 seconds
Kettlebell Thrusters Left
25 seconds
Kettlebell Thrusters Right
25 seconds
Rest
Rest
45 seconds

Set 7: 1 round
Kettlebell Windmill (Right)
30 seconds
Kettlebell Windmill (Left)
30 seconds
Kettlebell Windmill (Right)
35 seconds
Kettlebell Windmill (Left)
35 seconds
Rest
Rest
45 seconds

Set 8: 1 round
Kettlebell Deadlifts
Kettlebell Deadlifts
50 seconds
Rest
Rest
25 seconds
Kettlebell Deadlifts
Kettlebell Deadlifts
55 seconds
Rest
Rest
25 seconds
Kettlebell Deadlifts
Kettlebell Deadlifts
1 minute
Rest
Rest
50 seconds

Set 9: 2 rounds
Plank
Plank
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
10 seconds
Mini Scorpion
Mini Scorpion
10 seconds
Spiderman Elbow Planks
Spiderman Elbow Planks
10 seconds
Grasshoppers
10 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
10 seconds
Transition
Transition
8 seconds
Sprinters
1 minute

Set 10: 1 round
Rest
Rest
50 seconds

Set 11: 3 rounds
Churn the Pot on Ball
Churn the Pot on Ball
20 seconds
Rest
Rest
10 seconds

Set 12: 3 rounds
Ball Plank Pikes
Ball Plank Pikes
20 seconds
Rest
10 seconds

Set 13: 3 rounds
Ab Wheel
20 seconds
Rest
Rest
10 seconds

Set 14: 3 rounds
Prisoner Squats
Prisoner Squats
20 seconds
Prisoner Squats Holds
Prisoner Squats Holds
10 seconds

Set 15: 1 round
Rest
Rest
45 seconds
One Pull-up
One Pull-up
32 seconds
Transition
Transition
8 seconds
Renegade Row with Push-up
Renegade Row with Push-up
35 seconds
Transition
Transition
8 seconds
Extended Child's Pose
Extended Child's Pose
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Jump Rope
Jump Rope
45 seconds


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