Workout 1

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

Full Workout (47 Mins)

Workout breakdown:

1. Single Arm Kettle Bell Squat – 4 x 6-8
2. Weighted Box Step Ups – 4 x 20
3. Kettle Bell Push Press – 4 x 6-8 per arm
4a. Kettle Bell Tricep Extension – 3 x 8-12
4b. Kettle Bell Lateral Raise – 3 x 6-12 per arm
5a. Push Up Р2 x 10
5b. Reverse Lunge – 2 x 10 per side
5c. Mountain Climbers – 2 x 10 per side
5d. Box Step Ups – 2 x 20

45-60 seconds rest between each exercise

Shortened Workout (30 Mins)

Workout breakdown:

1. Single Arm Kettle Bell Squat – 3 x 6-8
2. Weighted Box Step Ups – 3 x 20
3. Kettlebell Push Press – 3 x 6-8 per arm
4a. Kettlebell Tricep Extension – 2 x 8-10
4b. Kettlebell Lateral Raise – 2 x 8 – 12 per arm
5a. Push Up – 2×10
5b. Reverse Lunge – 2 x10 per side
5c. Mountain Climbers – 2 x 10 per side
5d. Box Step Ups – 2 x 20

30 seconds rest between each exercise