By Ashley and Amanda Rosenberg
Intermediate (2-3 years) | |
30 minutes/day | |
Athletic Performance, Gain Strength, Build Muscle, Powerbuilding, Increase Stamina | |
1 x Kettlebell, Barbell, Squat Rack, Mini Loop Bands, 1 x Dumbbell, Flat Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
1A.Kettlebell Swing | 4 rounds | 15 reps | 0s | |
1B.Kettlebell Sumo Squat with Pulse See Exercise Notes | 4 rounds | 10 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
2A.Barbell Back Squat See Exercise Notes | 4 rounds | 8 reps | 0s | |
2B.Resistance Band Alternating Curtsy Lunge See Exercise Notes | 4 rounds | 20 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
3A.Barbell Deadlift | 4 rounds | 8 reps | 0s | |
3B.Dumbbell Hamstring Curl | 4 rounds | 10 reps | 60s |
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