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Description

At home Push & Pull workout: Bodyweight & KettleBell 500 reps


Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconds
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
30 seconds
Back Rolls
Back Rolls
30 seconds
Quad Rolls
Quad Rolls
2 minutes
Shoulder Opener with Band
Resistance: Moderate
Shoulder Opener with Band
1 minute

Set 2: 5 rounds
Prisoner Squats
Prisoner Squats
25 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
25 reps
Transition
Transition
10 seconds
Torso Twist with Resistance Band
Resistance: Heavy
Effort: Vigorous
Torso Twist with Resistance Band
1 minute
Transition
Transition
10 seconds
Pull-Ups
Pull-Ups
20 reps
Transition
Transition
10 seconds
Kettlebell Strict Press
Weights: Heavy
Kettlebell Strict Press
10 reps
Transition
Transition
10 seconds
Kettlebell Strict Press
Weights: Heavy
Kettlebell Strict Press
10 reps
Plank
Plank
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Chest Stretch
Chest Stretch
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Fold Forward
Fold Forward
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
1 minute
Right Arm Cross Stretch
Right Arm Cross Stretch
1 minute
Outside Runners Lunges
Outside Runners Lunges
1 minute
Shin Grabs
Shin Grabs
3 minutes


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