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Workout/Warm-up Category: Advanced Level

KettleX Advanced #3

Equipment Yoga mat, (1) 5lb dumbbell, (2) 15lb dumbbells, heavy KB, step with 1 riser, gliders, 1 small towel Time 51:20 Single leg deadlift with posterior fly 15 each Side plank with vertical snatch 15 each Step up with leg abduction 15 each 2 sets Glider hamstring curl 10 Half kneeling press 12 each Bent …

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KettleX Advanced #2

Equipment Yoga mat, step & risers, large towel, (2) 15lb dumbbells, heavy KB, chair or stool Time 45:38 MOVEMENTS Non-jumping option Bridges 20 Press 15 Elevated plank, knee to elbow 12 each 2 sets Cross-leg step up 12 each Single leg jump 15 each Heel raise 15 3 sets Double arm swings 25, then rest …

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Fit & Fab Advanced #2

Equipment Chair Time 13:28 Equipment Yoga mat, block, step with all risers, heavier KB, towel for forearm, gliders, (1) 5lb dumbbell, (1) 15lb dumbbell Workout Time 46:26 Movements Non-jump options offered Glider hamstring negative 15 Side plank leg lift 20 each Dumbbell sweep & squat 10 each 2 sets Jump or step to dumbbell Snatch, …

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Fit & Fab Advanced #1

Equipment Yoga mat, block, medium band, step, (2) 5lb dumbbells, (2) 15lb dumbbells, heavier KB Workout Time 46:23 Movements Down dog, hip hinge Crawl 2 steps 5x Prone dumbbell reaches 4x Medium band hip abduction 3 sets Heavy dumbbell seated press, squat, row 12 Pushup with single leg lifted 3 sets Heavy KB deadlift 15 …

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KettleX Advanced #1

Equipment Light KB, step with risers, block, yoga mat, Workout Time 31:15 Movements No-jumping options Single leg deadlift to Bulgarian split lunge to single arm row 15 each Pushups every 6 sec for 90 sec 2 sets Toe tap 1 min Plank, step forward, step on/off OR burpee version 1 min Pullover with leg raise …

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