WARM UP

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

CIRCUIT 1

3x8/Leg Kettlebell Front Rack Bulgarian Split Squats

3x8/Leg Single Leg Kettlebell Romanian Deadlifts

CIRCUIT 2

3x12 Russian Kettlebell Swings

3x8 Kettlebell Front Rack Jump Squats

3x00:60 Wall Sit

CIRCUIT 3

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

Kettlebell Front Squats (#35/26)

Forearm Side Plank + Rotation (R)

Forearm Side Plank + Rotation (L)

Kettlebell Sumo Deadlifts (#70/53)

Notes

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

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

Front Squats

Sumo Deadlifts

Forearm Side Plank + Rotation