30 Mins
Time to Complete
Beginner
Difficulty Level
3
Sessions Per Week
Day 1
Day 2
Day 3
Day 1
Exercise
Sets
Reps
Rest Time
Superset: Burpess & Mountain Climbers
3 Sets
10-20 Reps
30 Seconds
Medicine Ball Slams
4 Sets
20 Reps
30 Seconds
Squat Jumps
4 Sets
20 Reps
15Seconds
Superset: Flutter Kicks & Leg Raises
3 Sets
10-20 Reps
30 Seconds
Superset: Crunches & Russian Twists
3 Sets
10-20 Reps
30 Seconds
Kettlebell Swings
3 Sets
20 Reps
15Seconds
Battlerope Slams
4 Sets
20 Seconds
10 Seconds
Day 2
Exercise
Sets
Reps
Rest Time
Medicine Ball Slams
4 Sets
20 Reps
30 Seconds
Push Ups
3 Sets
10 Reps
30 Seconds
Kettlebell Row
5 Sets
10 Reps
30 Seconds
Kettlebell Single Arm Overhead Press
3 Sets
10 Reps each arm
30 Seconds
Front Plate Hold
3 Sets
20 Second Hold
10 Seconds
Battlerope Slams
4 Sets
20 Seconds
10 Seconds
Day 3
Exercise
Sets
Reps
Rest Time
Superset: Kettlebell Pause Squat & Squat Jumps
4 Sets
8-12 Reps
30 Seconds
Kettlebell Hip Thrust
3 Sets
20 Reps
30 Seconds
Walking Lunge
3 Sets
15 Reps each leg
30 Seconds
Step up
4 Sets
20 Reps each leg
30 Seconds
Sled Push
5 Sets
30 Reps each leg
30 Seconds