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:
Strength Workout 2
Warm-up
- Downward Dog/Plank
- Hip Flexor Stretch
- World’s Greatest Stretch
- Glute bridge x 10
- Deep Squat to Hamstring stretch
- Arm Circles
Main Workout
- Kettlebell Romanian Deadlift 6×4
- Push-ups – Slow negative (knees/full) 6×4
- Kettlebell Reverse Lunge 6×4
- Glute Bridge March 8 per leg x4
- Kettlebell Wall Sit 30 secs x 4
Cool Down
- Lying quad stretch
- Seated hamstring stretch
- Adductor Stretch
10 Minute Workout (Kettlebells)
EMOM (Every Minute On The Minute)
Minute 1: 12 Squats With Overhead press
Minute 2: 8 Reverse Lunges To High Knee (R)
Minute 3: Full Minute Kettlebell Swings
Minute 4: 8 Reverse Lunges To High Knee (L)
Minute 5: 12 RDL with Row
x 2
Chair Pilates – episode 2
Main workout
Seated:
- Figure 4 Stretch + Ankle Rolls: 4x each side
- Leaning Forward Stretch: 4x
- Knee Lifts: 8x
- Knee Lifts + Leg Extensions: 8x
- Wide Leg Side Stretches: 4x each side
- Forward Fold Stretch: 4x
- Good Mornings: 4x
- Prisoner Twists: 8x
- Squat Hovers: 8x
Standing:
- Single-Leg Deadlifts: 8x each side
- Split Squats/Lunges: 4x each side
- Tricep Dips: 12x
Floor:
- Bridges + Hip Rocks: 8x each
- Crunches: 8x
- Leg Marches (Alternating): 8x
- Double-Leg Marches: 4x
Kneeling:
- Cat/Cow Stretch: 4x
- Standing Roll Down into Plank: 4x
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 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)
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 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