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Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Mountain Climber With Reach | 3 sets | 10 reps | 60s | |
1B. Beast Pose Kick Through Look Reach | 3 sets | 10 reps | 60s | |
1C. Scapula Push-Ups | 3 sets | 10 reps | 60s | |
2A. Front Squats With Two Kettlebells![]() | 5 sets | 10 reps | 60s | |
2B. Beast to Leg Through | 5 sets | 10 reps | 60s | |
2C. Scapular Pull-Up | 5 sets | 10 reps | 60s | |
3A. Step-up with Knee Raise | 5 sets | 20 reps | 60s | 10 each side |
3B. Single Kettlebell Halo![]() | 5 sets | 10 reps | 60s | |
3C. Decline Push-up![]() | 5 sets | 10 reps | 60s | |
4. Kettlebell Push Up, Clean, Squat & Press![]() | 5 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Knee Plank to Push Up![]() | 3 sets | 10 reps | 60s | |
1B. Crab Reach![]() | 3 sets | 10 reps | 60s | Alternating sides |
1C. Squat to Burpee | 3 sets | 10 reps | 60s | |
2A. Alternating Kettlebell Row | 3 sets | 20 reps | 60s | 10 Each side |
2B. Kettlebell Pushup![]() | 3 sets | 10 reps | 60s | |
2C. Strict Double Kettlebell Clean | 3 sets | 10 reps | 60s | |
3A. Shinbox Extension with Halo![]() | 3 sets | 10 reps | 60s | |
3B. Dynamic Alternating Mountain Climber![]() | 3 sets | 10 reps | 60s | |
3C. Double Kettlebell Clean to Reverse Lunge & Press![]() | 3 sets | 10 reps | 60s | |
4A. Double Kettlebell Clean and Press![]() | 4 sets | 10 reps | 60s | |
4B. Ice Skater![]() | 4 sets | 10 reps | 60s | 10 Each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Mountain Climber to Cossack Squat | 3 sets | 5 reps | 60s | |
1B. Scapular Pull-Up | 3 sets | 10 reps | 60s | |
1C. High Hip Ape![]() | 3 sets | 20 reps | 60s | |
2A. Kettlebell Swing![]() | 4 sets | 15 reps | 60s | |
2B. Kettlebell High Pull![]() | 4 sets | 5 reps | 60s | |
2C. Beast Pose Kick Through Look Reach | 4 sets | 10 reps | 60s | |
3A. One-Arm Kettlebell Push Press | 4 sets | 10 reps | 60s | 10 each side |
3B. Kettlebell Ballistic Row![]() | 4 sets | 10 reps | 60s | 10 each side |
3C. Squat to Burpee | 4 sets | 10 reps | 60s | 10 each side |
4A. Close Grip Kettlebell Push Up![]() | 4 sets | 10 reps | 60s | |
4B. Explosive Kettlebell Deadlift![]() | 4 sets | 10 reps | 60s | |
4C. Double Kettlebell Hike Swing to Snatch![]() | 4 sets | 10 reps | 60s |
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