Equipment Mat, medium weight KB, chair or stool, (2) 5lb dumbbells Time 38:51 Movements No jumping All moves are 20 sec work, 10 sec rest Goblet squat 5 sets Press or push press alternating 4 sets each Swings 5 sets Seated twist with punches 5 sets Plank row to down dog reach alternating 4 sets …
Equipment Mat, (2)15lb dumbbells, (1)15lb KB, (2)5lb dumbbells, step with all risers Time 49:50 Movements Non-jumping options Heels elevated goblet squat 8 Stepper heel touch 15 each Burpee, release hands 15 3 sets Split stance with vertical snatch 10 each Forearm plank hip lift 15, hold leg up 5 sec each Toe touch to floor …
Equipment Mat, step with 2 risers, glider (1) 5lb dumbbell, block Time 32:00 Movements Bear, touch alternating knee 10 each Glider slider 15 Single arm pullover with leg raise 15 each 2 sets Bear thread-through 8 each Forearm plank, touch sides of block 10 each Leg & hip raise 10 2 sets Copenhagen side plank …
Equipment Mat, block, step with risers, (2)15lb & (2)5lb dumbbells Time 57:58 Movements No jumping Alternating ladder from 20,18,16,14,12,10,8,6 & 6,8,10,12,14,16,18,20 Squat (add jump for added challenge!) Deadlift Plank, knee to elbow Standing figure 8 Step up (add jump or hold lighter dumbbells for added challenge!) Reciprocal row Seated alternating reaches Scissors
Equipment Mat, chair, (1) glider, (1) 15lb dumbbell, (2) 5lb dumbbells Time 27:44 Movements Low scissors 30 Glider reach with arm rotation 10 each Half kneeling chop up 10 each 2 sets Dumbbell reach with alternating knee in 10 each Leaning back, alternating open arms 10 each Feet under & over chair 10 2 sets …
Equipment Mat, block, step with all risers, medium band, (1) 15lb dumbbell Time 54:42 Movements No jumping Squat with banded knees 20 Kickback with banded knees 20 each Side Plank hold 40 sec 3 sets Straddle step 12 each Bulgarian split lunge 15 each Fast feet 20 sec 3 sets Lateral lunge 15 each Supine …
Equipment Mat, step with risers, large towel, (2) 5lb dumbbells, light KB, medium KB, chair Time 28:01 Movements Posterior fly 2, row ladder 2-12 Good morning 15 Prone T arm sweeps 20 2 sets Single arm supinated row 15 each Thoracic extensions 15 Goal-post pivot & bring together 15 each 2 sets
Equipment Mat, chair, (2) 5lb dumbbells, (1) 15lb dumbbell, medium KB, block Time 21:41 Movements Bird dog with posterior fly 15 each Good morning 15 Single arm row 15 each 2 sets Single arm suitcase deadlift 10 each Bent over supinated posterior fly 15 Swing 15 2 sets
KettleX Intermediate #6 Tutorial Equipment Medium weight KB, block Time 7:09 Movements Windmill KettleX Intermediate #6 Workout Equipment Mat, medium KB, gliders, step with 1 riser Time 40:23 Movements No jumping Single arm swing 15 eachSingle arm swing + snatch 10 each Snatch with windmill 6 each1 set Glider slider 15Swing clean, snatch ladder 2-6, …
Equipment Yoga mat, medium KB Time 24:25 Movements No jumping Ladder drills alternating between 5, 10,15,20 reps & 20,15,10,5 reps Double arm swingsSingle arm swingsDead swingsSwing changing hands every 2 repsStanding knee to elbow between sets 15 each
