WARM UP

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

CIRCUIT 1

3x10 Kettlebell Front Squats

3x10 Double Kettlebell Sumo Deadlifts

CIRCUIT 2

3x8/Leg Kettlebell Farmer Carry Step Ups

3x8/Leg Rear Elevated Single Leg Kettlebell Romanian Deadlifts

3x00:60 Wall Sit

CIRCUIT 3

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

Kettlebell Upright Row + Squat (#35/26)

Kettlebell Plank Pull Throughs (#35/26)

Russian Kettlebell Swings (#35/26)

Superhero Raises

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

Upright Row + Squat

Russian Kettlebell Swings

Plank Pull Throughs

Superhero Raises