Workout 1

Complete one of the variations below depending on the equipment and time you have available:

Full Workout (49 Mins)

Workout breakdown:

1. Bodyweight Glute Bridge – 3 x 10-20
2. Kettle Bell Sumo Deadlift – 5 x 6-8
3. Chair/Box Step Up – 3 x 12-24 (total)
4. Kettle Bell Row – 4 x 6-12 (per arm)
5a. Plank – 30 sec
5b. Resistance Band Pull Apart – 4 x 8-10
6. Leg Raises – 4 x Failure

60 seconds rest between each exercise

Shortened Workout (42 Mins)

https://vimeo.com/654525901

Workout breakdown:

1. Kettle Bell Sumo Deadlift – 6 x 5
2. Chair Dips – 4 x 10
3a. Plank – 3 x 20 secs
3b. Straight Leg Hold – 3 x 20 secs
4a. Kettle Bell Upright Row – 3 x 10
4b. Kettle Bell Lateral Raise – 3 x 5 (per side)
5a. Kettle Bell Pullover – 3 x 15, 10, 5
5b. Weighted Glute Bridge – 3 x 15, 10, 5

45 seconds rest between each exercise