Workout Overview:

ALL LEGS + a lot of core too….

• 3-4 Min Warm Up
• 10 KB Leg Exercises
• 40-sec work, 20-sec rest X 2 sets
• 5 MIN AMRAP Finisher
• 3 Min Cool Down

30-Minute Kettlebell Leg Workout

Warm Up - Hip hinge into swings, squats, single leg deadlift, lunge, low runner lunge opens, push ups, shoulder taps, repeat other side

40/20 - 10 Moves

X 2 SETS.

1. KB Pick Up Set Down Squats
2. 1 Kettlebell Handswitch Squat Pulse + 1 (Heel Tap) Squat Clean
3. Staggered Deadlift + Clean + Front Lunge Right/Left
4. Alt Hand LUNGE Swings
5. Deadlift Clean + Uneven Squat + Single Arm Press Right/Left
6. Swings
7. Sumo Deadlift + Clean Squat
8. Handswitch rev lunge + front lunge Right/Left
9. Lateral Lunge + Balance Clean Right/Left
10. Arms Overhead Glute Bridges

5 MIN AMRAP

1. 1 Kettlebell Handswitch Squat Pulse + 1 (Heel Tap) Squat Clean - 10
2. Swings - 20
3. Handswitch rev lunge + front lunge Right/Left - 5 per leg

Cool Down 2 min - Down Dog Puppy Dog, Pyramid pose, forward fold, chest expansion, repeat

Workout Overview: (40-30-20 Time Drop)

• 2 Superset Circuits (one lower body and one upper body)
• Each circuit consists of 4 exercises, alternating strength and power/cardio moves.
• You’ll repeat each exercise circuit x 3 sets in a TIME DROP FORMAT: 
  • SET ONE: 40 seconds work, 20 seconds rest
  • SET TWO: 30 seconds work, 15 seconds rest
  • SET THREE: 20 seconds work, 10 seconds rest

Superset ONE: Lower Body

X3 TIME DROP

1. Strength: 1.5 Front Squat or Back Squat
2. Cardio/Power: Dumbbell Swing
3. Strength: Alternating Lateral Squats
4. Cardio/Power: Runner Lunges

Superset TWO: Upper Body

X3 TIME DROP

1. Strength: 2 Bear Crawl Back Rows + 1 Plank Push Up
2. Cardio: 2 Jabs + 2 Loaded Jacks
3. Strength: Bicep Curl + Shoulder Press
4. Cardio: Push Up + Burpee + Bicep Curl

Workout Overview:

Flowing from one move to the next….

1. Warm Up

• Baby back bend + goal post + side body + squat + thoracic spine rotate
• Step back plank into FLOW (plank, chat, up dog, downward dog, stand, repeat)

2. Yoga Flow

• Launcher Plank

3. Push Up Superman

• DD Push Ups
• Superman / Bird Dog Reach and Hold
• Bear Hold Lateral Walks
• ADD Down dog, bear, push up, bear + lateral walks

4. DownDog Stretches into Crescent + Airplane

• Childs Pose
• Down Dog 3 leg stretches
• Low lunge stretches
• Crescent lunge
• Launch to Airplane

5. Warrior 2 + Horse

• Warrior 2 stretches (wrap)
• Triangle to Windmill for obliques
• Star to horse
• Wide Fold + Thoracic spine rotations
• Squat Jacks
• Chair pulse ​​​​​​​

6. REPEAT - Flow + 4 & 5 Other Side

7. Chair + Single Leg Deadlift + Lunge

• Chair pulses
• 5 squats + 5 sec squat hold
• Transfer weight to one leg Right/Left
• Single Leg Deadlift + reach + knee Right/Left
• Single Leg Deadlift + Front Lunge Right/Left
• Lunge Hold + Front Calf Raise​​​​​​​
• YOGA FLOW // Downward Dog + SWITCH LEGS Repeating Deadlift on LEFT

8. CARDIO - Lunges + Squats

• CARDIO -- 3 high knees front lunge + back for 3 high knees reverse lunge // runner squats / 3 high knees front lunge + back for 3 high knees reverse lunge // side center side center squats 

​​​​​​​

9. Side Plank + Reverse Table Triceps

• Launcher Plank to T Right
• Reverse Table Tricep Dips
• Launcher Plank to T Left

​​​​​​​

10. Core on Back

• Deadbug
• Hallow rock + Inner Knee Push Right/Left
• Bent Knee Side to side leg lowers
• Clam + Side Plank Hold Right/Left

​​​​​​​​​​​​​​

STRETCH

• Down Dog
• Pigeon
• Humble Warrior Chest Expansion
• Repeat Other Side
• Lying twisted pretzel Right/Left
• Happy Baby

Workout Overview:

• 3 circuits.
• Each circuit consists of 4 exercises (arms, legs, core, cardio).
• You’ll perform each exercise for 40 seconds, followed by 20 seconds of rest.
• You’ll repeat each circuit x 2 sets before closing it out and moving on to the next circuit.

CIRCUIT ONE: Back + Biceps + Squats

X2 Sets

1. Upper Body: Stack on Rows + Curls 1, 1, 2, 2... (Rev Grip / Hammer Grip)
2. Lower Body: Stack on Squats + Squat Hold 2, 2, 3, 3… (start at 2 then start at 5, 5, 6, 6)
3. Core: Dumbbell Deadbug (MOD: No Weight or Bird Dog)
4. Cardio Circuit: Lateral Squat Hop + Dumbbell Pick Up

CIRCUIT TWO: Chest + Shoulders + Lunges

X2 Sets

1. Upper Body: 1 Dumbbell Overhead Press + Pivot Press Right/Left
2. Lower Body: 1 Dumbbell Lateral Lunge + Reverse Lunge Right/Left
3. Core: Push Up + Walk Back To Bear (MOD: From Knees)
4. Cardio Circuit: Lateral Lunge + Burpee Right/Left

CIRCUIT THREE: Triceps

X2 Sets

1. Upper Body: 1.5 Overhead Triceps OR Tricep Dips
2. Lower Body: Stagger or Single Leg Deadlift, Right/Left
3. Core: Windmill Obliques, Right/Left
4. Cardio Circuit: Squat Quick ¼ Turn Hits

Workout Overview:

ALL ARMS + ABS - Alternating an upper body dumbbell strength exercise with a weighted or bodyweight ab exercise.

• 3 Min Warm Up
• 5 Circuits (Back, Shoulders, Chest, Biceps, Triceps)
• 2 Consecutive Moves Per Circuit (One Dumbbell Strength + One Ab Exercise)
• 30 Seconds Dumbbell Strength Arm Exercise
• 30 Seconds Weighted or Bodyweight Ab Exercise
• 30 Seconds Rest
• Repeat Each Circuit X2 Sets
• 2-3 Min Cool Down

25-Minute Arms + Abs Workout for Women

Warm Up - 3 min (cat/camel hold + spread shoulder blades with arm reach across, Bear hold back rows, plank push-ups, puppy dog stretch, windmill arms)

CIRCUIT ONE: Back - 1 DB

Repeat x 2

1. Strength: Single Arm Rev Grip Back Row Right/Left
2. Abs: Plank + ½ Burpee Row Right/Left (MOD: Kneeling Plank/Bird Dog Row)
3. Rest 30

CIRCUIT TWO: Shoulders

Repeat x 2

1. Strength: Push Press
2. Abs: Rotational Press Out (1 Dumbbell, alt sides)
3. Rest 30

CIRCUIT THREE: Chest

Repeat x 2

1. Strength: Chest Press
2. Abs: Push Up + Rotate to T Right/Left
3. Rest 30

CIRCUIT FOUR: Biceps

Repeat x 2

1. Strength: Standard Curl/Hammer Curl
2. Abs: Warrior 3 Float to Knee Drive (option to hold 1 weight at biceps)
3. Rest 30

CIRCUIT FIVE: Triceps

Repeat x 2

1. Strength: Skull Crushers
2. Plyo: Reverse Plank Knee Pulls (MOD: Seated)
3. Rest 30

Cool Down 2 min - cat/camel hold + spread shoulder blades with arm reach across, kneeling neck stretches, ½ kneeling windmill wrap.

Workout Overview: 

ALL LEGS - Alternating a lower body dumbbell strength exercise with a weighted or bodyweight plyometric or power leg move. 

• 3 Min Warm Up 
• 5 Circuits
  (Squats, Lunges, Deadlifts, Lateral Squats, Sumo Squats)
• 2 Consecutive Moves Per Circuit
  (One Dumbbell Strength + One Plyo/Power Move)
• 30 Seconds Dumbbell Strength Leg Exercise
• 30 Seconds Weighted or Bodyweight Plyo/Power Exercise
• 30 Seconds Rest
• Repeat Each Circuit X2 Sets
• 2-3 Min Cool Down

20-25 Minute Leg Supersets Workout

Warm Up - 3 min (Hip hinge + reach with calf raise, Forward fold squat thoracic rotations, low runner lunge, frog hip rocks, lateral lunge + 3 jumping jacks Right/Left, butt kicks, high knees)

CIRCUIT ONE: Squats

Repeat x 2 

1. Strength: Squat + Calf Raise
2. Plyo: Squat Jumps (MOD: Air Squat + Calf Raise)
3. Rest 30 

CIRCUIT TWO: Lunges

Repeat x 2 

1. Strength: Reverse Lunge + Knee Drive Right/Left
2. Plyo: Single Leg Plyo Lunge R/L (MOD: Lunge + Knee Drive)
3. Rest 30 

CIRCUIT THREE: Deadlifts

Repeat x 2

1. Strength: Staggered Deadlift Right/Left  
2. Plyo: Snatchs R/L
3. Rest 30 

CIRCUIT FOUR: Lateral Lunge

Repeat x 2 

1. Strength: Lateral Lunge Right/Left
2. Plyo: Skaters (MOD: Lateral Push)
3. Rest 30 

CIRCUIT FIVE: Sumo Squats

Repeat x 2 

1. Strength: Sumo Goblet Squat 
2. Plyo: Squat Jacks (MOD: Tap)
3. Rest 30 

Cool Down - 2 min (Frog rocks, ½ kneeling windmills, seated figure 4 - twist shin outward, pull sit bones apart, Hamstring stretch)

Workout Overview:

• 3 Circuits, each circuit is dedicated to one muscle group
  (chest circuit, shoulders circuit, triceps circuit)
• 2-3 Dumbbell Strength Exercises Per Muscle Group
  (40 seconds of work, 20 seconds of rest x 2 sets)
• 2 Cardio Tabata Exercises in Each Circuit
  (20 seconds of work, 10 seconds of rest x 3 sets)

CIRCUIT ONE: Chest Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. Single, Single, Double Chest Press
2. Single Arm Chest Fly, Right/Left

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. 1 Push Up + 2 Climbers
2. Lateral Hop + Dumbbell Press 

CIRCUIT TWO: Shoulder Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. Lateral Raise (set one)/Front Raise (set two)
2. Half Kneeling Single Arm Shoulder Press, Right/Left

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. Squat Jack + Press Jack (Dumbbell)
2. Burpees

CIRCUIT THREE: Tricep Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. Skull Crushers
2. One Arm Overhead Triceps, Right/Left

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. Army Crawl Jacks
2. Single, Single, Double Hop Lateral High Knees

Workout Overview:

• 3 Circuits, each circuit is dedicated to one muscle group
  (back, biceps + combo circuit)
• 2-3 Dumbbell Strength Exercises Per Muscle Group
  (40 seconds of work, 20 seconds of rest x 2 sets)
• 2 Cardio Tabata Exercises in Each Circuit
  (20 seconds of work, 10 seconds of rest x 3 sets)

CIRCUIT ONE: Back Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. 2 Back Rows + 1 Back Fly (narrow/reverse grip)
2. Dumbbell Pullover

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. Lateral Hop + Dumbbell Pick Up Row
2. Squat Jack 180 Dumbbell Tap

CIRCUIT TWO: Bicep Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. Standard Curl + Wide Curl
2. ½ Hammer Hold + 4 Hammer Curls Right/Left

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. Lateral Shuffle + Bicep Press Out (1 Dumbbell)
2. Mountain Climbers

CIRCUIT THREE: Combo Back + Bicep Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. Stack on Rows + Curls (1,1,2,2 - rev grip)
2. Stack on Single Arm Back Fly + Hammer Curl, Right/Left

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. 2 Jabs + 2 Lateral Shuffles
2. Burpee + Single Arm Back Row, Right/Left/Alternate

Workout Overview:

• 2-3 Min Warm Up
• 2 Circuits
• 2-3 Strength Training Exercises Per Circuit
  (40 seconds work, 20 seconds rest, repeat x2).
• 2 Cardio Tabata Exercises Per Circuit
  (20 seconds work, 10 seconds rest, repeat x3).

3 Minute Mobility Warm Up - hip hinge + calf raise, plank walk outs, low lunge hip openers, planks + launchers + push ups + slow burpees, squats + knee crunch, Pivot Press, Lunges

CIRCUIT ONE: Core

Strength (40 Seconds Work, 20 Seconds Rest, Repeat x2) - 1 Dumbbell

1. Squat + DB Set Down + Plank Walk Out + Push Up
2. Pivot Press + Halo Abs
3. Uneven Lunge Swing Right/Left

Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x3)

1. Squat Quick Hits 
2. 4 Climbers + Side Plank T

CIRCUIT TWO: Core

Strength (40 Seconds Work, 10 Seconds Rest, Repeat x2)

1. Half Kneeling Hinge Swing + Stand Up Balance Press Right/Left
2. Lateral Squat Walk + Weighted Crunch

Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x3)

1. Single Leg Front/Back Hop + Skater R/L/ Skaters for set 3
2. Plank Launcher + Shoulder Taps

Cool Down + Stretch: Table top cat cow / puppy dog / low lunge hips + quads / half windmill / neck and arms /

Workout Overview:

• 9 Full Body Dumbbell HIIT Exercises
• Perform each of the HIIT exercises for 40 seconds of work, followed by 20 seconds of rest.
• Repeat x 2 sets.

Warm Up - 3 min

Workout

Repeat x2 sets

1. Deadlift + Clean Squat
2. Push Up + Bear Crawl Rows
3. Deadlift Burpee
4. Curtsy Lunge + Lateral Lunge (Single Arm Curl) Right/Left - 1 Dumbbell
5. Squat Jack + Press Jack - 1 Dumbbell
6. Curl + Press + Overhead Tricep
7. 1 Squat + 2 Lunge Jumps (1 Dumbbell optional)
8. Plank Walk Out + Squat + Curl + Press
9. Lateral Push Hi/Lo

Cool Down - 3 min