Intensity

Intense Duration 55 minutes

Target Areas: Lower Body

Equipment: Kettlebell, Dumbbell, Barbell, Bench, Stability Ball, Cardio Machine

Added By Steven Crabtree

Exercises

Set 1: 1 round

Alternating Kettlebell Swings

1 minute

Dumbbell Push Press

12 reps

Kettlebell Halo

1 minute

Dumbbell Push Press

12 reps

Alternating Kettlebell Swings

1 minute

Dumbbell Push Press

12 reps

Set 2: 1 round

Rest

2 minutes

Set 3: 1 round

Barbell Bicep Curl to Press

12 reps

Barbell Bent-Over Rows

12 reps

Barbell Bicep Curl to Press

12 reps

Barbell Bent-Over Rows

12 reps

Barbell Bicep Curl to Press

12 reps

Barbell Bent-Over Rows

12 reps

12 reps

10 reps

12 reps

10 reps

12 reps

10 reps

Barbell Shoulder Press

12 reps

Dumbbell Rear Lateral Raises

12 reps

Barbell Shoulder Press

12 reps

Dumbbell Rear Lateral Raises

12 reps

Barbell Shoulder Press

12 reps

Dumbbell Rear Lateral Raises

12 reps

Set 4: 1 round

Rest

4 minutes

Set 5: 1 round

Barbell Deadlifts

12 reps

Barbell Deadlifts

12 reps

Barbell Deadlifts

12 reps

Barbell Back Loaded Squats

12 reps

Barbell Back Loaded Squats

12 reps

Barbell Back Loaded Squats

12 reps

Ball Foot to Hand Pass

15 reps

Ball Foot to Hand Pass

15 reps

Ball Foot to Hand Pass

15 reps

30 seconds

30 seconds

30 seconds

30 seconds

30 seconds

30 seconds

Set 6: 1 round

Rest

6 minutes

Elliptical

20 minutes

Related Workouts

7.6

21 mins 50 secs, Moderate

Kettlebells

27 minutes, Intense

Kettlebell

36 mins 35 secs, Moderate

Kettlebell/Mace/Body Weight

1 hr 1 min 50 secs, Intense

Kettlebell 50

51 mins 15 secs, Intense

Good One

22 mins 32 secs, Intense

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Gladiator Chest And Triceps

25 mins 30 secs, Intense

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

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.