In the one-legged workout you are going to be working on a big surprise here. One-legged movements! Shocker right? One leg movements are great because they work on strength and balance at the same time. In this workout, the one leg movements you are going to be working on is the airborne lunge and one leg inchworms.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
T-Push Ups – 6 reps
Goblet Squats – 6 reps
Cleans – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Airborne Lunge – 5 reps each side
One Leg Inchworms – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part B (4 Rounds)
Snatch – 1 min each side
Push Ups with 2 breath hold in the top and bottom position – 30 sec
Do 4 rounds of each, rest as needed.
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The turk thrusters workout is going to work on your overall strength along with your conditioning. You start off strengthening the core and body with some Turkish get-ups. Then you attack your conditioning with thrusters and burpees.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
T-Push Ups – 6 reps
Goblet Squats – 6 reps
Cleans – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Turkish Get Ups – 4 reps each side
Double Kettlebell Rows – 10 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (4 Rounds)
Thrusters – 30 sec
Side Plank- 30 sec each side
Burpees – 30 sec
Plank Knee Tap – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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In the double squats workout, you are going to be doing an awesome movement that completes 2 reps for every 1 rep you do. This movement is called the double contraction squat and your legs are going to love it! After the squats, there is a fun conditioning circuit of 15 sec on 15 sec off enjoy!
Warm-Up (10 min)
One Arm Swings – 10 reps each side
T-Push Ups – 6 reps
Goblet Squats – 6 reps
Cleans – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Double Contraction Squats – 10 reps
Back Extensions – 6 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (6 Rounds)
Push Ups – 15 sec
Two-Handed Swings – 15 sec
Push Press – 15 sec each side
Lunge Jumps – 15 sec
Do 15 sec on 15 sec off of each movement for 6 rounds.
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The never-ending walk workout is a loaded carry that seems like it never ends. First off you start off with some cleans, squats, and presses. Then you move on to the never-ending walk with an overhead carry, rack walk, and farmers walk all combined into one continuous movement.
Warm-Up (10 min)
Hand 2 Hand Swings – 10 reps
Diamond Push Ups – 5 reps
Lunges – 5 reps each side
Snatch – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (15 min)
(Chain) Dead Clean, Rack Squat, Press – 7 reps each side
Hanging Knee Raises – 7 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (3 Rounds)
Overhead Walk – 20 meters each side
Push Press – 5 reps each side
Rack Walk – 20 meters each side
Rack Squat – 5 reps each side
Farmers Walk – 20 meters each side
Cleans – 5 reps each side
Do 3 rounds of each, start with an overhead walk and don’t set the kettlebell down until after you have completed the cleans, then do the other side, rest as needed.
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The long squats workout is a combination of two full-body movements that are both great for strength and conditioning. In this workout, you will be doing long cycle and goblet squats. After that, you are going to have some high volume fun with rows, push-ups, and jumping. You are going to like the way you feel after this workout.
Warm-Up (10 min)
Hand 2 Hand Swings – 10 reps
Diamond Push Ups – 5 reps
Lunges – 5 reps each side
Snatch – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (15 min)
Long Cycle – 10 reps each side
Goblet Squats – 10 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (4 Rounds)
Ring Rows – 15 reps
Kettlebell Squat Jumps – 25 reps
Push Ups – 15 reps
Two-Handed Swings – 25 reps
Do 4 rounds of each rest as needed.
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The bread and butter workout is your go-to workout to cover all the basics. You will work on strengthening every muscle with a chain movement of clean, squat, and press. Then you work on your conditioning with everyone’s favorite exercise burpees.
Warm-Up (10 min)
Hand 2 Hand Swings – 10 reps
Diamond Push Ups – 5 reps
Lunges – 5 reps each side
Snatch – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (15 min)
(Chain) Clean, Rack Squat, Press – 5 reps each side
Inch Worms – 5 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (15 min)
Burpees – 20 sec on 40 sec off
Do burpees for 20 sec then rest for 40 sec, repeat that process for 15 min.
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In the goblet walking workout, you get vertical upside down. You get to do a fun movement called wall walking which is great for building shoulder and core strength. Then after you are done being upside down you get the heart and lungs working with some snatches and swings. Enjoy!
Warm-Up (10 min)
Two-Handed Swings – 10 reps
Spiderman Push Ups – 6 reps
Kettlebell Squat Jumps – 6 reps
Push Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Goblet Squats – 10 reps
Wall Walking – 5 reps
Do as many rounds as you can with good form rest as needed.
Part B (4 Rounds)
Snatch – 30 sec each side
Lunge Jumps – 30 sec
One Arm Swings – 30 sec each side
Wide to Close Pop Ups – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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The Bulgarian press workout is a strength mobility powerhouse. In this workout, you will be working with two great movements that will improve your strength and mobility and they are the bent press and Bulgarian squats. The bent press is going to work those lats, shoulders, and triceps. Then your glutes, quads, and hamstrings will thank you from doing the Bulgarian squats.
Warm-Up (10 min)
Two-Handed Swings – 10 reps
Spiderman Push Ups – 6 reps
Kettlebell Squat Jumps – 6 reps
Push Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Bent Press – 5 reps each side
Bulgarian Squats – 5 reps each side
Do as many rounds as you can with good form rest as needed.
Part B (3 Rounds)
Clean and Push Press with 5-sec hold in the bottom, rack, and overhead position – 5 reps each side
Plank – 1 min
Do 3 rounds of each rest as needed.
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The bottoms-up combo workout has an advanced movement that will definitely challenge you. Your whole body will need to work together as you do a bottoms-up clean, squat, and press. Of course, that is not all you will do in this workout. After the bottoms up there is a great circuit with figure 8 swings, mountain climbers, and the push up walk.
Warm-Up (10 min)
Two-Handed Swings – 10 reps
Spiderman Push Ups – 6 reps
Kettlebell Squat Jumps – 6 reps
Push Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Bottoms Up Clean, Squat, Press – 5 reps each side
Windmills – 5 reps each side
Do as many rounds as you can with good form rest as needed.
Part B (4 Rounds)
High Knees – 30 sec
Figure 8 Swings – 30 sec
Kettlebell Rows – 30 sec each side
Mountain Climbers – 30 sec
Figure 8 Swings – 30 sec
Push Up Walk – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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The turkmills workout is a great workout that is going to challenge your strength and conditioning. You start off by testing your strength with a great combo movement of Turkish get-ups and windmills. Then you will see how great your conditioning is with a series of power movements that will get the heart and lungs working on overtime.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Skydivers – 5 reps
Goblet Squats – 5 reps
Halos – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (15 min)
Turkish Get Up with Windmill – 5 reps each side
Do as many rounds as you can with good form rest as needed.
Part B (15 min)
Snatch – 10 reps each side
Burpees – 1o reps
Double Clean and Push Press – 10 reps
Burpees – 10 reps
Do as many rounds as you can of each with good form rest as needed.
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