6:3 - RESISTANCE TRAINING

Double Kb Thruster

Beginner 20 Intermediate 40 Advanced 60

Renegade

Beginner 50 Intermediate 80 Advanced 120

Double Kettlebell Clean

Beginner 40 Intermediate 60 Advanced 80

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

6:2 - CARDIO & CORE

Cardio

30 minutes

Sit Up

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Twist

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Towel Hamstring Curl

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

6:1 - RESISTANCE TRAINING

Step Up Double Kb Sides

Beginner 30/30 Intermediate 45/45 Advanced 60/60

Close Push Up

Beginner 50 Intermediate 75 Advanced 100

Single Arm Kb High Pull Hold

Beginner 25/25 Intermediate 40/40 Advanced 55/55

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

5:4 - CARDIO & CORE

Cardio

30 minutes

Leg Lift

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Twist

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Low Back Extension

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

5:3 - RESISTANCE TRAINING

Single Kettlebell Thruster

Beginner 20/20 Intermediate 30/30 Advanced 50/50

Single KB Bent Over Row

Beginner 25/25 Intermediate 40/40 Advanced 60/60

Double Kettlebell Clean

Beginner 25 Intermediate 35 Advanced 45

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

5:2 - CARDIO & CORE

Cardio

30 minutes

V Sit (hold)

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Twist

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Good Morning

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

5:1 - RESISTANCE TRAINING

Step up single kb side

Beginner 20/20 Intermediate 30/30 Advanced 50/50

Single KB OH Press - front rack hold 2press1

Beginner 30/30 Intermediate 50/50 Advanced 70/70

High pull single kb

Beginner 50 Intermediate 75 Advanced 100

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

4:4 - CARDIO & CORE

Cardio

30 minutes

Oblique crunch

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

L sit

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Halo Chop

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

4:3 - RESISTANCE TRAINING

Reverse Lunge Single Kettlebell - front rack

Beginner 25/25 Intermediate 35/35 Advanced 50/50

Double KB Bent Over Row

Beginner 50 Intermediate 75 Advanced 100

Single Kettlebell Clean

Beginner 25/25 Intermediate 50/50 Advanced 75/75

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

4:2 - CARDIO & CORE

Cardio

30 minutes

Plank

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Twist

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Hamstring Curl

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

4:1 - RESISTANCE TRAINING

Squat Single Kettlebell - front rack

Beginner 20/20 Intermediate 40/40 Advanced 60/60

Single KB OH Press - front rack hold 2 press 1

Beginner 20/20 Intermediate 40/40 Advanced 60/60

Kettlebell Swing

Beginner 50 Intermediate 75 Advanced 100

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

3:4 - CARDIO & CORE

Cardio

30 minutes

Crunch

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Side Plank

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Halo Chop

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

3:3 - RESISTANCE TRAINING

Reverse Lunge Single Kettlebell - front rack

Beginner 25/25 Intermediate 35/35 Advanced 50/50

Alternating Kettlebell Row

Beginner 25/25 Intermediate 40/40 Advanced 60/60

Single Kettlebell Clean

Beginner 25/25 Intermediate 35/35 Advanced 50/50

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

3:2 - CARDIO & CORE

Cardio

30 minutes

Alternating Leg Lift

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Twist

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Alternating super man

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

3:1 - RESISTANCE TRAINING

Squat Single Kettlebell - middle hold

Beginner 50 Intermediate 75 Advanced 100

Incline Push Up

Beginner 50 Intermediate 75 Advanced 100

Kettlebell Swing

Beginner 75 Intermediate 100 Advanced 125

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

2:4 - CARDIO & CORE

Cardio

30 minutes

Oblique Crunch

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

V Sit Up

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Halo Chop

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

2:3 - RESISTANCE TRAINING

Reverse Lunge Single Kettlebell - middle hold

Beginner 25/25 Intermediate 35/35 Advanced 50/50

Double Kettlebell Row

Beginner 50 Intermediate 75 Advanced 100

Single Kettlebell Clean

Beginner 25/25 Intermediate 50/50 Advanced 75/75

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

2:2 - CARDIO & CORE

Cardio

30 minutes

Sit Up

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Twist

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Hamstring Curl

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

2:1 - RESISTANCE TRAINING

Squat Single Kettlebell - front rack

Beginner 15/15 Intermediate 30/30 Advanced 50/50

Kettlebell Overhead Press - single

Beginner 25/25 Intermediate 35/35 Advanced 45/45

Kettlebell Swing

Beginner 25 Intermediate 50 Advanced 75

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

1:4 - CARDIO & CORE

CARDIO

30 minutes

CORE

Leg Lift

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Twist

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Low Back Extension

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

1:3 - RESISTANCE TRAINING

Reverse Lunge Single Kettlebell - middle hold

Beginner 25/25 Intermediate 35/35 Advanced 50/50

Alternating Kettlebell Row

Beginner 25/25 Intermediate 40/40 Advanced 60/60

Single Kettlebell Clean

Beginner 25/25 Intermediate 40/40 Advanced 50/50

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.

1:2 - CARDIO & CORE

CARDIO

30 minutes

CORE

V sit

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Twist

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Kettlebell Good Morning

Beginner 3x60s Intermediate 4x60s Advanced 5x60s

Complete 30 minutes of aerobic exercise before core training. Rotate core exercises in a circuit. Rest as needed. 20 minute time cap.

1:1 - RESISTANCE TRAINING

Squat Single Kettlebell - middle hold

Beginner 50 Intermediate 75 Advanced 100

Push Up

Beginner 50 Intermediate 75 Advanced 100

Kettlebell Swing

Beginner 50 Intermediate 75 Advanced 100

Rotate exercises in a circuit. Break up into sets as you wish. Rest as needed. 40 minute time cap.