Workout 4

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

Full Workout (47 Mins)

https://vimeo.com/339465109

Workout breakdown:

1. Kettle Bell Pullover – 3 x 10-20
2. Kettle Bell Pendlay Row – 3 x 10-20 (per arm)
3. Kettle Bell Curl To Press – 3 x 6-12
4. Reverse Lunge – 3 x 10-12 (per leg)
5. Weighted Glute Bridge – 3 x Failure
6a. Russian Twist – 3 x 10-15 (per side)
6b. Spiderman Planks – 3 x 5-10 (per side)

60 seconds rest between each exercise

Shortened Workout (39 Mins)

https://vimeo.com/656910578

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