Equipment needed: Kettlebell, Gymboss timer
1:10 Intervals
Warm up
Standing torso twist
Tall reach side bends
Alternate step back, capoeira "jinga"
Squat, down to push up, push up, walk back in and stand
Work
Squat
Squat hold
Hands off push up
Prone back extension hold, feet up and palms up
Knee pop ups
Rest
Squat thrust
Push ups
Burpee
Lateral plank feet spread (hold for 5 seconds each side, and alternate)
Rest
KB lateral lunges alternating side to side
KB rotate to overhead shoulder press
KB bentover alternating rows
KB alternating upright high row
KB biceps curl
Rest
KB around the world
KB swing
KB high pull
KB one leg bentover row
KB split leg diagonal front shoulder press
Rest
Supine twisting KB chest press with crunch
Half Turkish Get Up with KB
Stretch and Cool Down
Kneeling hip flexor
Butterfly stretch
Straight leg, curl toes, push palms towards toes
Today's Protein Shake - Get up and Go