By Myworkouts
Advanced (3+ years) | |
50 minutes/day | 6 days/week | |
Build Muscle, Fat Loss, Tone Body, Athletic Performance | |
1 x Kettlebell, Bodyweight, Suspension (TRX), 1 x Dumbbell, Handle Resistance Bands Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Offset Push Up | 4 rounds | 30s | 10s | |
1B.Beast Push Up to Push Up around Kettlebell | 4 rounds | 30s | 10s | |
1C.Kettlebell Offset Push Up to Close Grip Push Up | 4 rounds | 30s | 10s | |
1D.Elbows Back See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Kettlebell One Arm Push-up See Exercise Notes | 4 rounds | 30s | 0s | |
2B.Extended Range One-Arm Kettlebell Floor Press See Exercise Notes | 4 rounds | 30s | 10s | |
2C.Leg-Over Floor Press See Exercise Notes | 4 rounds | 30s | 10s | |
2D.Two-Arm Doorway Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.One-Arm Kettlebell Floor Press See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Pike Push Up on Floor | 4 rounds | 30s | 10s | |
3C.Plyometric Push Up | 4 rounds | 30s | 10s | |
3D.Static Pectorals Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell One-Arm Bentover Row See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Single Kettlebell Alternating Bent Over Row See Exercise Notes | 4 rounds | 30s | 10s | |
1C.Kettlebell Pullover | 4 rounds | 30s | 10s | |
1D.Thoracic Rotation See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
2B.Kettlebell Rotational Clean See Exercise Notes | 4 rounds | 30s | 10s | |
2C.Rotational Kettlebell Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
2D.Reach, Roll and Lift See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Snow Angel | 4 rounds | 30s | 10s | |
3B.TRX Scarecrow | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.One Arm Standing Kettlebell Press See Exercise Notes | 4 rounds | 30s | 10s | |
1B.One-Arm Kettlebell Push Press See Exercise Notes | 4 rounds | 30s | 10s | |
1C.One Kettlebell Rotational Press See Exercise Notes | 4 rounds | 30s | 10s | |
1D.Cooldown Breathing Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Bottoms Up Half Kneeling Kettlebell Press See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Kettlebell Upright Row | 4 rounds | 30s | 10s | |
2C.Figure 8 | 4 rounds | 30s | 10s | |
2D.Front Shoulder Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Rotational Clean to Twist Press See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
3C.Standing One-Arm Kettlebell Military Press To The Side See Exercise Notes | 4 rounds | 30s | 10s | |
3D.Chin To Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Bicep Curls | 4 rounds | 30s | 10s | |
1B.Kettlebell One Arm Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
1C.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Single Kettlebell Standing Triceps Extension | 4 rounds | 30s | 10s | |
2B.Kettlebell Crush Grip Bridge Press | 4 rounds | 30s | 10s | |
2C.Triceps Press See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Standing Concentration Curl | 4 rounds | 30s | 10s | |
3B.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Diamond Pushup | 4 rounds | 30s | 10s | |
4B.Plank Tricep Extension | 4 rounds | 30s | 10s | |
4C.Sphinx Push Up | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
5B.Seated Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Close Grip Push-up (on knees) | 4 rounds | 30s | 10s | |
6B.Reclining Triceps Press | 4 rounds | 30s | 10s | |
6C.Cobra Triceps Extension | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Reverse Kettlebell Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Alternating Goblet Cossack Squat See Exercise Notes | 4 rounds | 30s | 10s | |
1C.Pass-Through Kettlebell Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
1D.Iron Crosses (stretch) See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.American Kettlebell Swing | 4 rounds | 30s | 10s | |
2B.Romanian Deadlift with Kettlebell | 4 rounds | 30s | 10s | |
2C.Kettlebell Standing Calf Raise | 4 rounds | 30s | 10s | |
2D.Sumo Squat to Stand See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Pistol Squat See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Floor Calf Raise | 4 rounds | 30s | 10s | |
3C.Traveling KB Swings With Jump Squat Variation | 4 rounds | 30s | 10s | |
3D.Squat Reach See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Standing Kettlebell Side Bending See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Kettlebell Reverse Crunch | 4 rounds | 30s | 10s | |
1C.Kettlebell Around the Body See Exercise Notes | 4 rounds | 30s | 10s | |
1D.Kettlebell Around the Body See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Kettlebell Leg Raises See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Kettlebell Core Up From The Floor Up See Exercise Notes | 4 rounds | 30 reps | 10s | |
2C.Single Kettlebell Side to Side Knee-In Crunch | 4 rounds | 30 reps | 10s | |
2D.Stomach Vacuum See Exercise Notes | 4 rounds | 30 reps | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Half Turkish Get-up See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Kettlebell Half Turkish Get-up See Exercise Notes | 4 rounds | 30s | 10s | |
3C.Kettlebell Russian Twist | 4 rounds | 30s | 10s | |
3D.Standing Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Russian Twist | 4 rounds | 30s | 10s | |
4B.V-up | 4 rounds | 30s | 10s | |
4C.Reverse Plank March | 4 rounds | 30s | 10s | |
4D.Kettlebell Deadbugs | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Reverse Crunch | 4 rounds | 30s | 10s | |
5B.Kettlebell Windmill See Exercise Notes | 4 rounds | 30s | 10s | |
5C.Kettlebell Windmill See Exercise Notes | 4 rounds | 30s | 10s | |
5D.Hip Crossover See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Kettlebell Around the Body to Straight Arm Hold | 4 rounds | 30s | 10s | |
6B.Kettlebell Situp | 4 rounds | 30s | 10s | |
6C.Alternating Leg Cross Over Kettlebell | 4 rounds | 30s | 10s | |
6D.Floor Abdominal Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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