Workout 3

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

Full Workout (52 Mins)

Workout breakdown:

Part A:

1a. Floor Press 1 + ½ reps – 2 x 30s
1b. Tempo Floor Press – 2 x 30s
1c. Push up Negatives – 2 x 30s
2a. Paused Kettlebell Row – 2 x 30s
2b. Kettlebell Row – 2 x 30s
2c. Banded Row – 2 x 30s
3a. Kettlebell Front Raise – 2 x 30s
3b. Kettlebell Front Raise Partials – 2 x 30s
3c. Banded Front Raise – 2 x 30s
4a. Skull Crusher – 2 x 30s
4b. Tricep Dips – 2 x 30s
4c. Cobra Push Up – 2 x 30s
5a. Bicep Curl 1 + ½ reps – 2 x 30s
5b. Bicep Curl – 2 x 30s
5c. Banded Curl – 2 x 30s
6a. Shoulder Press (left side) – 2 x 30s
6b. Shoulder Press (right side) – 2 x 30s
6c. Two Arm Overhead Press – 2 x 30s

45 seconds rest between trisets

Part B:

Core Trisets

1a. Double Bent Leg Lower – 2 x 30s
1b. Alternating Bent Leg Lower – 2 x 30s
1c. Hollow Hold – 2 x 30s
2a. Seated Leg Lift (left side) – 2 x 30s
2b. Seated Leg Lift (right side) – 2 x 30s
2c. Double Leg KB Overs – 2 x 30s

45 seconds rest between trisets

Shortened Workout (36 Mins)

Workout breakdown:

1a. Floor Press 1 + ½ reps – 2 x 30s
1b. Tempo Floor Press – 2 x 30s
1c. Push up Negatives – 2 x 30s
2a. Paused Kettlebell Row – 2 x 30s
2b. Kettlebell Row – 2 x 30s
2c. Banded Row – 2 x 30s
3a. Kettlebell Front Raise – 2 x 30s
3b. Kettlebell Front Raise Partials – 2 x 30s
3c. Banded Front Raise – 2 x 30s
4a. Skull Crusher – 2 x 30s
4b. Tricep Dips – 2 x 30s
4c. Cobra Push Up – 2 x 30s
5a. Bicep Curl 1 + ½ reps – 2 x 30s
5b. Bicep Curl – 2 x 30s
5c. Banded Curl – 2 x 30s
6a. Shoulder Press (left side) – 2 x 30s
6b. Shoulder Press (right side) – 2 x 30s
6c. Two Arm Overhead Press – 2 x 30s

45 seconds rest between trisets