WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

CIRCUIT 1

3x4/Leg Kettlebell Goblet Reverse Lunges

3x8 Kettlebell Burpee + Suitcase Deadlifts

CIRCUIT 2

3x12 Kettlebell Curl to Press

3x6-8/Leg Farmer Carry Kettlebell Side Lunges

CIRCUIT 3

00:30 On/00:15 Off: 3-5 Rounds

Kettlebell Squat Curls (#35/26)

Hollow Hold

Kettlebell Curl + Reverse Lunge (#35/26)

Plank Shoulder Taps

Notes:

  • Complete 00:30 of each movement with 00:15 of rest between each movement. Complete a total of 3-5 rounds

  • Suggested weight written as (Male/Female) - Adjust load as needed

Squat Curls

Curl + Reverse Lunge

Hollow Hold

Plank Shoulder Taps