WARM UP

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

CIRCUIT 1

3x10 Tall Kneeling Kettlebell Strict Press

3x8 Kettlebell Bent Over Rows

CIRCUIT 2

3x10 Kettlebell Push Press

3x15 Single Kettlebell Upright Rows

3x20 (Total) Kettlebell Straight Leg Twists

CIRCUIT 3

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

Kettlebell Halos (#35/26)

Get Ups

Kettlebell Gorilla Rows (#35/26)

Plank Push Ups

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

Halos

Gorilla Rows

Get Ups

Plank Push Ups