Time to Complete

Difficulty Level

Sessions per Week

Core / Cardio

Superset: Burpess & Mountain Climbers | 3 Sets, 10-20 Reps, 30 Seconds Rest Inbetween Sets

Medicine Ball Slams | 4 Sets, 20 Reps, 30 Seconds Rest Inbetween Sets

Squat Jumps | 4 Sets, 20 Reps, 15Seconds Rest Inbetween Sets

Superset: Flutter Kicks & Leg Raises | 3 Sets, 10-20 Reps, 30 Seconds Rest Inbetween Sets

Superset: Crunches & Russian Twists | 3 Sets, 10-20 Reps, 30 Seconds Rest Inbetween Sets

Kettlebell Swings | 3 Sets, 20 Reps, 15Seconds Rest Inbetween Sets

Battlerope Slams | 4 Sets, 20 Seconds on 10 Seconds OFF

Core / Cardio

Medicine Ball Slams | 4 Sets, 20 Reps, 30 Seconds Rest Inbetween Sets

Push Ups | 3 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets

Kettlebell Row | 5 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets

Kettlebell Single Arm Overhead Press| 3 Sets, 10 Reps each arm, 30 Seconds Rest Inbetween Sets

Front Plate Hold | 3 Sets, 20 Second Hold, 10 Seconds Rest Inbetween Sets

Battlerope Slams | 4 Sets, 20 Seconds on 10 Seconds OFF

Core / Cardio

 

Superset: Kettlebell Pause Squat & Squat Jumps | 4 Sets, 8-12 Reps, 30 Seconds Rest Inbetween Sets

Kettlebell Hip Thrust | 3 Sets, 20 Reps, 30 Seconds Rest Inbetween Sets

Walking Lunge | 3 Sets, 15 Reps each leg, 30 Seconds Rest Inbetween Sets

Step up | 4 Sets, 20 Reps each leg 30 Seconds Rest Inbetween Sets

Sled Push  | 5 Sets, 30 Reps each leg 30 Seconds Rest Inbetween Sets

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