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Description

Start out with a 10 minute cardio warm up of your choice. Remember to focus on engaging the core and breathing through out each exercise.


Exercises

Set 1: 2 rounds
Kettlebell Squat to Upright Row
Weights: Moderate
Kettlebell Squat to Upright Row
15 reps
Rest
Rest
30 seconds

Set 2: 1 round
Kettlebell Squat to Upright Row
Weights: Heavy
Kettlebell Squat to Upright Row
20 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Sumo Squats with Kettlebell
Weights: Moderate
Sumo Squats with Kettlebell
15 reps
Rest
Rest
30 seconds
Donkey Kick (Bent Knee)
Effort: Very Hard
Donkey Kick (Bent Knee)
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Double Stair Stepping
Effort: Maximum
Double Stair Stepping
10 minutes
Rest
Rest
45 seconds

Set 5: 2 rounds
Ab Ball Raises
Ab Ball Raises
20 reps
Rest
Rest
30 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
15 reps

Set 6: 2 rounds
Floor Bridge
Floor Bridge
30 reps
Rest
Rest
30 seconds

Set 7: 1 round
Cool Down Cycling
Resistance: Light
Effort: Moderate
Cool Down Cycling
10 minutes
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Cat Cow
Cat Cow
1 minute
Left Runner's Lunge
Left Runner's Lunge
30 seconds
Right Runner's Lunge
Right Runner's Lunge
30 seconds

Workout Discussion

08 Sep
LOL. Love the name of this workout. Cool!

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