Friday

This workout is for those that need to hit the big muscles and get some cardio in at the same time. Keep the movements clean, don't over lift and make sure to have fun!

Exercises

Set 1: 6 rounds

Single Arm Squat Press

20 seconds

Rest

15 seconds

Set 2: 1 round

Switch

30 seconds

Set 3: 6 rounds

Alternating Bicep Curls

20 seconds

Rest

15 seconds

Set 4: 1 round

Switch

30 seconds

Set 5: 6 rounds

Standing Forward Bend

20 seconds

Rest

15 seconds

Set 6: 1 round

Switch

30 seconds

Set 7: 6 rounds

Weights: Moderate

Kettlebell Upright Row

20 seconds

Rest

15 seconds

Set 8: 1 round

Break

2 minutes

Set 9: 6 rounds

Single Arm Squat Press

20 seconds

Rest

15 seconds

Set 10: 1 round

Switch

30 seconds

Set 11: 6 rounds

Alternating Bicep Curls

20 seconds

Rest

15 seconds

Set 12: 1 round

Switch

30 seconds

Set 13: 6 rounds

Standing Forward Bend

20 seconds

Rest

15 seconds

Set 14: 1 round

Switch

30 seconds

Set 15: 6 rounds

Weights: Moderate

Kettlebell Upright Row

20 seconds

Rest

15 seconds

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