Intermediate Level

Equipment Mat, block, step with 2 risers, (2) 15lb dumbbells, chair or stool Time 41:39 Movements No jumping 15 reps for all moves Front squat Bent over supinated row Lateral lunge Suitcase deadlift Plank with abduction Seated twist Reach for heels Chest press 5 rounds

Equipment Mat, block, stool, (1) 15lb dumbbell Time 18:39 Movements No jumping 20 sec work, 10 sec rest Plank touch hand to hip 4 sets Vertical snatch & squat thruster 4 sets each Reach for heels 4 sets Seated twist 4 sets Pushup 4 sets

Equipment Chair with back, pillow Time 7:30 Equipment Mat, (2) 5lb dumbbells, small towel Time 27:25 Movements All 30 seconds Forearm plank hold Down dog, leg lift, knee to elbow Oblique knees in 3 sets Hip lift, knees lift with biceps Side plank Copenhagen Leg raise 3 sets Sit up, reach dumbbells forward/side Dumbbell figure

Equipment Mat, block, 25lb or 35lb KB Time 22:27 Movements Non-jumping option Swings with jump 15 or step together 16 (8 each leg) Pushup 10 Ab rotation: Bicycle, reverse crunch, leg raise 20 6 rounds

Equipment Mat, block, 15lb & 25lb KB, small towel, gliders Workout Time 38:26 Movements No jumping All moves are 20 sec work, 10 sec rest Swings 6 sets High pull 6 sets Press, alternating after each 20 sec 4 sets each Snatch, alternating after each 20 sec 4 sets each (*SEE KettleX Basics #9 Tutorial

Equipment Mat, block, step with 4 risers, large towel, chair or stool, (2) 5lb dumbbells, (2)15lb dumbbells Workout Time 41:10 Movements Non-impact option Single leg deadlift with anterior/lateral raise 15 each Bear, touch hand to other arm 15 each 2 sets Weighted bridge 20, 10+10 Side plank, shoulder abduction 15 each 2 sets Single leg

Equipment Mat, chair or stool, (2) 15lb dumbbells, (1) 25lb or 35lb KB, step without risers Workout Time 40:36 Non-jumping option Single arm swing Squat or squat jump Single arm row Supine press Leg raise Seated twist Plank, alternating leg abduction The ladder will alternate between 26,22,18,14,10,6 and 6,10,14,18,22,26 reps. But on the single-side moves,

Equipment Mat, (1) 5lb dumbbell, (2) 15lb dumbbells, step with 1 riser, stool or chair, small towel Workout Time 46:19 Movements No jumping Half kneeling bicep 10, tricep 10 set 2 ladder 5 – 1 Single leg deadlift 12,15 Bird dog with posterior fly 15 2 sets Hands on/off step, pushup 4,5,6 each Dumbbell touches

Equipment Mat, block, gliders, step with 4 risers, (2) 15lb dumbbells, small towel Workout Time 52:21 Movements Prone T & reach to legs 15 Gliders hamstring curl 10 Crawl to pushup 7 (one set of this) 2 sets Single leg deadlift with foot on wall or stepper 10 each Single arm squat, thruster 10 each

Equipment Mat, block, small towel, 15lb & 25lb KB, (1) 5lb dumbbell, stool or chair, (1) glider, band, step with 1-2 risers Workout Time 45:32 Movements No jumping Kneeling bicep 10 Kneeling tricep press 10 Lateral step up 10 each 2 sets Tripod stance, posterior fly 10 each Single arm row 10 each Seated twist