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Workout004

FULL BODY PUSH WORKOUT 
FULL WARMUP

- INCLINE DB PRESS
- INCLINE DB FLY
- PRESS UP
- SINGLE ARM DB PUSH PRESS

12 REPS @ TEMPO (4212)
REST FOR 90S & REPEAT X6


- DUMBBELL WALKING LUNGE X24 (12 PER LEG)
- DUMBBELL SQUAT JUMPS X12
REST FOR 60S & REPEAT X6

STANDING INCLINE PRESS X12
HANDSTAND PRESS UP X6
REST FOR 90S & REPEAT X6

BATTLEROPE HIIT FINISHER
40S ON/20S OFF X6
 

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Workout003

FULL BODY CONDITIONING

DYNAMIC WARMUP AND MOBILITY

ROUND 1
- BACK SQUAT (Body weight on bar) X15
- 60kg POWER BAG CARRY (3x20kg strapped together and not allowed to use handles) X30m
REPEAT X6

ROUND 2
- SINGLE ARM KETTLEBELL PRESS X10
- RENEGADE ROWS X20
- HANGING LEG RAISE X10
REPEAT X6

ASSAULT BIKE for 100 Calories

COOL DOWN & STRETCH

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Workout 002

HYBRID HYPERTROPHY PUSH

PARALLETTES WARMUP
- L-SIT 5X20S
- L-SIT TO KNEE TUCK 5X10

ALTERNATE BUMBBELL SINGLE ARM PRESS X40
PRESS UP X20
REPEAT X5 WITH AS LITTLE REST AS POSSIBLE

GUILLOTINE PRESSUPS X20
SINGLE ARM CABLE FLY X20
REPEAT X5 WITH AS LITTLE REST AS POSSIBLE

INCLINE BARBELL PRESS DROP SET
10 REPS @80%1RM
DROPPING BY 5KG EVERY SET UNTIL JUST THE BAR

OLYMPIC RING ISOMETRIC HOLDS
6X60S
(can be done weighted)

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Workout 001

KETTLE BELL SESSION

FOAM ROLL 

DYNAMIC WARMUP DRILLS 

KETTLEBELL WINDMILL X5(per side), X10, X5

COMPLEX
- SINGLE ARM SWING
- SINGLE ARM CLEAN
- REVERSE LUNGE (single side)
- THRUSTER

ROUND 1 X5 ROUND 2 X10 ROUND 3 X15 ROUND 4 X10 ROUND 5 X5
COMPLETE EACH ROUND ALTERNATING SIDES

CORE: KETTLE BELL RUSSIAN TWISTS
40s ON 40s OFF x5

This can all be performed with one kettle bell. Any questions comment below and ill get back to you ASAP!

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