Bonus Workouts (Test)
These are additional workouts you can do on top of those in your program for more variety.
Use buttons below to filter the workouts shown:
Functional Circuit TrainingDuration: 27 minutes
Workout Description:
3 rounds, 12 reps each – 1 minute rest after each round
(perform all 5 exercises back to back with 10 seconds rest between each)
1. Kettlebell Reverse Lunge (each side)
2. Kettlebell Swing
3. Goblet Squat
4. Kettlebell Clean and Press (each side)
5. Kettlebell Deadlift
Functional Circuit Training
Workout Description:
3 rounds, 12 reps each – 1 minute rest after each round
(perform all 5 exercises back to back with 10 seconds rest between each)
1. Kettlebell Reverse Lunge (each side)
2. Kettlebell Swing
3. Goblet Squat
4. Kettlebell Clean and Press (each side)
5. Kettlebell Deadlift
Strength Workout 1Duration: 40 Minutes
Strength Workout 1
Warm Up:
Plank/downward dog
Child’s Pose
Hip Flexor Stretch
World’s Greatest Stretch
Main Workout:
Kettlebell Swings 3×10
Goblet Squat 4×6
Kettlebell Deadlift 4×6
Double Overhead Press 4×6
Kettlebell Plank Drag 4×6
Cool Down:
Child’s Pose
Hip Flexor Stretch
Upper Back Stretch
Chest Stretch
10 Minute Blast (Chair Based)Duration: 10minutes
10 Minute Blast (Chair Based)
Main Workout
2 rounds, 45 seconds on, 15 seconds rest:
Chair Squats
Chair Mountain Climbers
Bulgarian Split Squats (20 seconds R, 20 seconds L)
Tricep Dips
Elevated Press Ups
Chair Pilates – episode 143 minutes
Chair Pilates – episode 1
Workout description:
Warm-Up:
- Cat/Cow
- Tail Chaser
- Thoracic Push-Ups – 6 reps
- Peddle Legs – 10 reps
- Leg Swings (lateral and backward) – 10 each side
- Standing Chair Toe Taps – 10 reps
- Sit Squats – 10 reps
Main Workout:
Elevated Sequence (on one leg, then repeat on the other):
- Hamstring Stretch
- Lunges + Heel Lifts
- Straight Leg Lifts
- Side Bends (towards elevated leg and standing leg) – 6 reps each + 1 full-range side bend
- Quad & Hip Flexor Stretch + Lunges – 10 reps
- Single-Leg Deadlifts – 4 reps
- Glute/Pigeon Stretch with Back Leg Extended – 6 reps (alternative: seated cross-leg stretch)
Plank & Core Sequence:
- Plank to Pike – 4 reps + 4 pulses
- Plank with Heel Raises – 10 reps
- Mountain Climbers – 10 reps
- Wide Lunge with Torso Rotations – 4 each side
Standing Back Stretch Sequence:
- Back Stretch + Bent Knees – 4 reps
Cool Down:
- Seated Spine Stretch Forward – 2 reps
- Seated Seal/Forward Fold
- Straddle Chair Torso Rotations – 2 each side