Round 1

Bent Over Rows

Strict Press

Reverse Lunges

 

Round 2

Pull Ups

Push Ups

Squats

 

Challenge Round!!

Round 1

Air Assault

Balls Slams

Round 2

Row

Dumbbell Thrusters

Round 3

Ski Erg

RS Swings

Round 1

Chin Ups

Round 2

DB KB Thrusters

Round 3

Snatches

Push Press

One Arm Rows

Goblet Squats

Run

Battling Ropes

Explosive Switch Step Ups

Air Assault

H2H Swings

Burpees

Ab Mat Sit Ups

The Kettlebell Diablo

 

 

Workout Instructions

Warm up for 5:00 to 10:00 or perform this as a challenge round at the end of your regular workout. Then grab two medium weight kettlebells.  You will perform one repetition of each exercise in circuit fashion.  Then do two repetitions, three, four, five, six, seven, eight, nine nad ten reps of each movement.  Rest as need, but try to finish as fast as possible in good form.

 

The Kettlebell Diablo

  • Double Kettlebell Dead Stop Rows
  • Double Kettlebell Long Cycle Cleans
  • Double Kettlebell Thrusters
  • Push Ups

 

 

Want To Check Out the Gym and Try a FREE workout?  Click below!

 

Round 1

Barbell Chest Press

Push Ups

Band Pull Downs

Round 2

Chin Ups

BB Bent Over Rows

Dumbbell Curls

Round 3

DB KB Front Squats

Split Squats

Jump Squats

 

Challenge Round!

Round 1

Plank Cocktail

Round 2

Dumbbell Thrusters

Battling Ropes

Sledge Hammer Hits

Air Assault Bike

Steel Club Swing to Squat

Superplank + Push Up

Round 1

DB KB LC Clean + Strict Press

Round 2

1.5 Deadlifts

Round 3

DB KB Gorilla Rows

Round 4

DB KB Front Squats

Challenge Round!

Air Assault

Row

Ski

Snatches

Push Press

Alternating Dead Clean + Reverse Lunge

One Arm Rows

KB Plank Drag

Round 1

Ab Gauntlet

Round 2

Run

Burpees

Shin Grab Sit Ups

Squats

RS Swings