Workout #1
Equipment needed: kettlebells
Warm up
1. seal jacks
2. double pump, front/front-back/back
3. squat reach ups
4. sumo squat, slow gripping ankles
work
5. one arm standing pull
6. holding lunge rotate twist with kb
7. hips up with chest press
8. prone golf ball exchange, chest and quads up
9. hips up squeeze glutes/abs and hold
10. same but with arms extended
11. same but with both arms up, and one leg marches
12. reverse planks with alternating knees in
13. kneeling biceps curl with press
14. goblet squats
15. TGU
16. legs straight and hold up
17. farmer's walk/heavy
18. log hops
19. seated twists
20. standing interlock fingers side bend
Workout #2
Equipment needed: Sand Bell, medicine ball, timer (you may substitute dumbbell for the sandbell)
Warm up
1. Cat hunch
2. Thread the needle
3. "W" raises
4. Bird dogs
5. Jumping jack
Work
6. Rotation slams with med ball
7. Plank flips with sand bell
8. Crunch ups with med ball
9. Reverse crunches with sand bell between knees
10. Pop ups and press, one round with med ball, one round with sand bell
12. Foot taps on med ball
13. Hip ups while gripping sand bell with thighs
14. Pikes, one round with med ball, one round with sand bell
16. Wood chops with med ball
17. Flip swings with sand bell
18. Squat jump and press with med ball
19. Push ups on med ball
20. Figure 8 pass through legs with sand bell
Workout #3
Equipment needed: None, bodyweight only
Time intervals: 1:30
Warm ups
1. Skaters
2. Elbow circles
3. Squat jumps
4. Frog hops
5. Bridges
Work
6. Diamond push ups
7. Straight legs heel on toe full crunch
8. One leg pistol
9. Wide push up
10. V sit hold 5 seconds, then 5 jumping jacks
11. Squat jump 5x, Seal jack 5x
12. Seated twist
13. Jackknife
14. Butt blaster
15. Inverted hand press
16. Slow 15 second squats
Workout #4
Equipment needed: Sandbell or kettle bell
Warm up:
1. Walking lung with overhand bend (R leg, R bend)
2. Walking alternate quad stretch
3. Stationary alternate deadlift/hamstring arm reach out front
4. Lateral lunge with body twist
Work
6. Single leg squat (back knew touches)
7. Sprawls with side leg lift
8. Triceps dips
9. Feet stacked crunch
10. Back leg on bench lunge
11. Push up position, then alternate arm reach
12. Low jacks (half squat position)
13. Push up position, then scorpions
14. Shin grabs
15. Side step ups (high knee)
16. Push up with 10x alternate knee ins
17. Partner eccentric fire hydrants (5 sec iso hold)
18. Big mountain climbers (toes to hands)
19. Close feet squat
20. Push up with knee tuck
21. Sand bell crunch up pullover and twist back
Workout #5
Equipment needed, kettlebell or bell
Warm up as needed.
Start with 5 ketttlebell swings on the first minute
then move on to 6 kettlebell swings in the second minute
then 7 swings...keep increasing the number of swings until you reach 20 swings in one minute
Cool down as necessary.