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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Suspension Pike Crunch![]() | 4 sets | 30s | 30s | Time between exercises: 10s |
1B. Suspension Side Plank with Torso Rotation | 4 sets | 30s | 30s | Time between exercises: 10s |
1C. Suspension Side Iso Ab Crunch![]() | 4 sets | 30s | 30s | Time between exercises: 10s |
1D. Suspension Oblique Knee Tucks | 4 sets | 30s | 30s | |
2A. Push-up | 4 sets | 30s | 30s | Time between exercises: 10s |
2B. Bent Over Row with Resistance Bands![]() | 4 sets | 30s | 30s | Time between exercises: 10s |
2C. Banded Upright Row | 4 sets | 30s | 30s | Time between exercises: 10s |
2D. Resistance Band Hammer Curl![]() | 4 sets | 30s | 30s | |
3A. Kettlebell Goblet Squat![]() | 4 sets | 30s | 30s | |
3B. Kettlebell Alternating Swing Catch![]() | 4 sets | 30s | 30s | Time between exercises: 10s |
3C. Alternating Goblet Cossack Squat with Kettlebell | 4 sets | 30s | 30s | Time between exercises: 10s |
3D. Explosive Kettlebell Deadlift![]() | 4 sets | 30s | 30s |
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