Countdown!

Moderate Duration 19 minutes

Target Areas: Full Body

Equipment: Kettlebells, Medicine Ball, Dumbbells

Added By Drasta Pasta

Same 4 exercises repeat in sets counting down from 10 to 1. Try to do these as quickly as possible, target completion in 20 minutes or less.

Exercises

Set 1: 1 round

10 Per Side Dumbbell Renegade Rows

1 minute

10 Kettlebell Swings

30 seconds

10 Medicine Ball Slams

30 seconds

10 Burpees

1 minute

Set 2: 1 round

9 Dumbbell Renegade Rows

45 seconds

9 Kettlebell Swings

30 seconds

9 Medicine Ball Slams

30 seconds

9 Burpees

1 minute

Set 3: 1 round

8 Dumbbell Renegade Rows

45 seconds

8 Kettlebell Swings

30 seconds

8 Medicine Ball Slams

30 seconds

8 Burpees

1 minute

Set 4: 1 round

7 Dumbbell Renegade Rows

45 seconds

7 Kettlebell Swings

25 seconds

7 Medicine Ball Slams

25 seconds

7 Burpees

45 seconds

Set 5: 1 round

6 Dumbbell Renegade Rows

45 seconds

6 Kettlebell Swings

25 seconds

6 Medicine Ball Slams

25 seconds

6 Burpees

45 seconds

Set 6: 1 round

5 Dumbbell Renegade Rows

30 seconds

5 Kettlebell Swings

20 seconds

5 Medicine Ball Slams

20 seconds

5 Burpees

30 seconds

Set 7: 1 round

4 Dumbbell Renegade Rows

25 seconds

4 Kettlebell Swings

20 seconds

4 Medicine Ball Slams

20 seconds

4 Burpees

25 seconds

Set 8: 1 round

3 Dumbbell Renegade Rows

20 seconds

3 Kettlebell Swings

15 seconds

3 Medicine Ball Slams

15 seconds

3 Burpees

20 seconds

Set 9: 1 round

2 Dumbbell Renegade Rows

15 seconds

2 Kettlebell Swings

15 seconds

2 Medicine Ball Slams

15 seconds

2 Burpees

15 seconds

Set 10: 1 round

1 Dumbbell Renegade Row

10 seconds

1 Kettlebell Swing

10 seconds

1 Medicine Ball Slam

10 seconds

1 Burpee

10 seconds

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.