Workout 3

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

Full Workout (42 Mins)

Workout breakdown:

1a. Heel Elevated Squats – 3 x 12
1b. Romanian Deadlifts – 3 x 12
1c. Alternating Reverse Lunges – 3 x 12 (per side)
1d. Mountain climbers – 3 x 20
1e. Two Arm Kettlebell Row – 3 x 12
1f. Kettlebell Floor Press – 3 x 12
1g. Curl To Press – 3 x 12
1h. Alternating Oblique Toe Touches – 3 x 12 (per side)

Start each exercise on the minute, rest the remainder of the minute
60 seconds rest between rounds

Part B:

Active Hip Mobility

1. Samson Lunge Pulses – 1 x 10 (per side)
2. Lunge to Calf Stretch – 1 x 10 (per side)
3. Lunge Torso Twists – 1 x 10 (per side)
4. Low Lunge Hip Rotations – 1 x 10 (per side)
5. Low Lunge Torso Rotations – 1 x 10 (per side)
6. Pigeon Stretch – 1 x 60s (per side)

Shortened Workout (32 Mins)

Workout breakdown:

1a. Heel Elevated Squats – 3 x 12
1b. Romanian Deadlifts – 3 x 12
1c. Alternating Reverse Lunges – 3 x 12 (per side)
1d. Mountain climbers – 3 x 20
1e. Two Arm Kettlebell Row – 3 x 12
1f. Kettlebell Floor Press – 3 x 12
1g. Curl To Press – 3 x 12
1h. Alternating Oblique Toe Touches – 3 x 12 (per side)

Start each exercise on the minute, rest the remainder of the minute
60 seconds rest between rounds