Workout breakdown:

1. Goblet Squat – 5 x 10-20
2. Kettle Bell Shoulder Press – 3 x 6-12 (per arm)
3. Resistance Band Pull Aparts – 3 x 10
4. Incline Push Ups – 3 x Failure
5. Chair/box Step Ups – 3 x 10-12 (per leg)

60 seconds rest between each exercise

Workout breakdown:

1a. Kettle Bell Curl to Press – 3 x 10
1b. Kettle Bell Reverse Lunge – 3 x 5 (per leg)
2a. Kettle Bell Pullover – 3 x 10
2b. Weighted Glute Bridge – 3 x 10
3a. Russian Twists – 3 x 10 (5 per side)
3b. Spiderman Planks – 3 x 10 (5 per side)

Note: Each superset has a different 15 second isometric exercise in between.

45 seconds rest between each exercise