WARM UP

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

CIRCUIT 1

3x8 Kettlebell Push Press

3x5/Side Turkish Sit Up

CIRCUIT 2

3x10 Kettlebell Bent Over Rows

10 Kettlebell Bench Press

3x10 Bear Stance Vertical Kettlebell Pull Throughs

CIRCUIT 3

00:30 On/00:10 Off: 5 Rounds

Flutter Kicks with Kettlebell (#35/26)

American Kettlebell Swings (#35/26)

Hand Release Push Ups

Notes:

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

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

Flutter Kicks with Weight

Hand Release Push Ups

American Kettlebell Swings