Basic Level

Tutorial Workout Equipment Towel for knees, 15lb Kettlebell, mat Tutorial Time 6:14 Low swing, inside/outside Posterior step Side plank options Workout Time 24:26 Movements Low swing inside/outside 8-12 each Kneeling bicep, tricep 8 Alternating posterior step 8 each 2 sets Seated twist 20 Side plank hold 30 sec each Supine oblique crunches 25 2 sets

Equipment Chair (optional), block, (2) 5lb dumbbells Workout Time 26:59 Movements No jumping Squat: you can use chair or stool   15 Trunk tilts   15 each Supported single leg deadlift   15 each Negative pushup   5 Split lunge pulses, step forward    10 each Supported single arm row with calf raise   15 each Forearm plank, alternating arm reaches 

Equipment Mat, chair, block Time 9:40 Pushup

Tutorial Workout Equipment Chair (optional), 15lb Kettlebell, mat, block Tutorial Time 13:24 Hip hinge Goblet squat Halo with chop Double & single arm high pull Rack, press Forearm plank Workout Time 27:27 Movements No jumping Halo with chop 6 each Goblet squat 10 Press 8 each Double & single arm high pull 8 + 4