Full-body superset workout

SUPERSET 1 – 3 ROUND

10 GOBLET SQUAT

10 PUSH UP

SUPERSET 2 – 3 ROUND

10 SHOULDER PRESS

10 KB SWING

SUPERSET 3 – 3 ROUND

10 REVERSE LUNGE

10 RENEGADE ROW

10 MIN EMOM FINISHER ESEGUI OGNI 60″

3 BURPEE

10 KB THRUSTER

E RECUPERA NEL TEMPO RIMANENTE

Kettlebell ladder workout

1 round: 10 KB thruster

2 round: 10 KB thruster + 10 kb swing

3 round: 10 KB thruster + 10 kb swing + 10 kb goblet squat

4 round: 10 KB thruster + 10 kb swing + 10 kb goblet squat + 10 shoulder press

5 round: 10 KB thruster + 10 kb swing + 10 kb goblet squat + 10 shoulder press+

10 kb deadclean

al termine di ogni round esegui la sequenza di 3 esercizi:

3 burpee

5 push up

10 sit up

Full body tabata HIIT workout

TABATA 1

KETTLEBELL SUMO DEADLIFT

BURPEE

TABATA 2

PUSH UP

KETLLEBELL SWING

TABATA 3

KETTLEBELL HIGH PULL

M.CLIMBER

TABATA 4

DUMBBELL BICEPS CURL

DUMBBELL FRONT RAISE TO SIDE RAISE

TABATA 5

PLANK

HOLLOW HOLD

Legs workout

4 ROUND

10 PUSH UP

10 KETTLEBELL SWING + 6 GOBLET SQUAT + 10 JUMP SQUAT

6 KETTLEBELL SWING + 4 GOBLET SQUAT + 6 JUMP SQUAT

4 KETTLEBELL SWING + 2 GOBLET SQUAT + 4 JUMP SQUAT

REST 1 MIN and REPEAT 3 MORE ROUNDS

REST 2 MIN

3 ROUND

5 KB DEADCLEAN TO 2 REVERSE LUNGE

10 KB SUMO DEADLIFT HIGH PULL

20 JUMPING JACK

Workout metabolico: run baby run

AMRAP 5 MIN

5+5 OHD LUNGES

200 m RUN

REST 1 MIN

AMRAP 5 MIN

5+5 KB /DMBL CLEAN&PRESS

200 m RUN

REST 1 MIN

AMRAP 5 MIN

10 KB/DMBL THRUSTER

200 m RUN

REST 1 MIN

AMRAP 5 MIN

10 GOODMORNING

10 FAST ROW

200 m RUN

Kettlebell full body circuit

4 ROUND

60″ KETTLEBELL SWING TO GOBLET SQUAT

30″ HOLLOW HOLD

60″ KETTLEBELL STAGGERED STANCE DEADLIFT TO ROW TO CLEAN – DX

30″ SIDE PLANK – DX

60″ KETTLEBELL STAGGERED STANCE DEADLIFT TO ROW TO CLEAN- SX

30″ SIDE PLANK -SX

30″ REST

20 Minute AMRAP workout

AMRAP 10 MIN

10 BURPEE

5+5 RENEGADE ROW

10 SUMO SQUAT PULSES

REST 2 MIN

AMRAP 10 MIN

10 SHOULDER PRESS

10 GOODMORNING TO SQUAT

10 DIMOND SIT UP

Kettlebell EMOM workout swing&squat

EMOM 90″ 6 ROUND

ESEGUI OGNI 90″ LA SEGUENTE SERIE DI ESERCIZI E RECUPERA NEL TEMPO RIMANENTE

3 BURPEE

5 ONE ARM SWING – RIGHT

5 ONE ARM SQUAT – RIGHT

5 ONE ARM SWING – LEFT

5 ONE ARM SQUAT – LEFT

Kettlebell EMOM workout

kettlebell workout – emom 18 min

9 round

minute 1:

6 deadclean + 6 push press

minute 2:

6 swing + 6 thruster

Full-Body Kettlebell Workout

SINGLE ARM COMPLEX 4-5 ROUND

3 ONE ARM SWING

3 ONE ARM CLEAN

3 ONE ARM PRESS

3 OHD FORWARD LUNGE

3 RACK BACK LUNGE

3 ONE ARM ROTATION PRESS

3 ONE ARM ROW

3 ONE ARM DEADLIFT

RIGHT HAND + LEFT HAND

RUN FOR 2 MIN AFTER EVERY ROUND