KB Complex at Home Workout

3 rounds:
20x Dbl Cleans
10x Dbl half snatch
10x Dbl kb press
10x Dbl c & j
10x Rev body rows
Rest 1 min

Used 15lbs on all lifts
Total time: 25 mins
Planned not to put bells down in circuit but didn't happen
Workout felt tough
Delts & Tris were burnt

Chest, Shoulders & Arms

Mobility Warm Up

Jane Fonda Butt Floor Works

Prone Incline DB Rear Delt Flys
7.5lbs x 15 / One Leg Hip Thrust (bench) 1x30@each
2x7.5lbs x 15

DB Incline Chest Flys
12.5lbs x 12 / One Leg Hip Thrust (bench) 1x30@each
2x12.5lbs x 12

Assisted Pullup practice
2 reps

Hammer Incline Chest Press
25lbs x 10 / Assisted Pullup practice 2 reps
27.5lbs x 8 /Assisted Pullup practice 2 reps
27.5lbs x 8 / Assisted Pullup practice 2 reps

One Leg Hip Thrust (bench)
1x30@each

BB Close Grip Bench Press
45lbs x 12 /Assisted Pullup practice 2 reps
45lbs x 10 / Assisted Pullup practice 2 reps
45lbs x 10

Machine assisted pullup (10lbs)
3 / 2

DB Incline Lateral Delt Raise
3x5lbs x 15@ea

Standing DB Front Delt Raise (neutral grip)
2x7.5lbs x 12

BB Lying Overhead Tris Ex / Incline DB Curls
3x20lbs x 15 / 3x7.5lbsx12

Lying Leg Raise / Plank w knee tuck w both hands on on Bosu ball
2x15 /2x20reps

Glutes & Legs 10 min HIIT track field

Mobility Warm Up

BB Plié Squat/ Assisted overhandgrip pull up practice
45lbs x 20 / 1
50lbs x 20 / 1 - need position neck properly so not to strain traps
55lbs x 20 - practice dead hang on pullup bar contracting lats

BB Hip Thrust (5 risers) / seated heavy band hip abduction (paused a bit)
185lbs x 12- felt heavy / 20
205lbs x 12- (singles last 2-better set-need to pay att'n to feet positioning)
235lbs x 10- singles last 2

Leg Press (weight on @ea side)
3x100lbs x 12

BB RDL / Weight Plate Side Lunges
2x85lbs x 12 / 2x25lbsx12@ea

Seated Ham Curl
60lbs x 12 - light
65lbs x 15
70lbs x 12

Cable Standing Leg Curl / DB Side Step Ups (4 risers)
22.5x15@ea / 20lbsx16@ea

10 min HIIT sprint
50m -9 secs x 8 rounds
80m -13secs x 5 rounds

Back & Shoulders

Mobility warm up

BB Row
50lbs x 12 - warmup
60lbs x 10
60lbs x 8
60lbs x 8

Assisted Pullup Practice
6 - 1st 3 no machine / last 3 w machine
5 - 1st 2 no machine / last 3 w machine
6 - 1st 3 no machine / last 3 w machine

Hammer Wide Lat Pulldown
1x45lbs x 12

DB One Arm Row
2x30lbsx8 @ea arm
30lbs x 10@ea arm

Unassisted Chin Ups / pushups
2.5 / 10
2.75 / 10
1 / 10

Seated DB Arnold Press
15lbs x 12
20lbs x 9 (used 15lbs last 3)
20lbs x 8!

Standing DB Lateral & Front Delt Raise
2x7.5lbs x 12

MedBall Full Plank with knee tuck (both hands on a med ball)
2x20 total

Glutes & Legs

Mobility Warm Up

BB Sumo Deadlift
65lbs x 12 - warmup
95lbs x 10
105lbs x 8
105lbs x 10- singles last 2

BB Back Squat
75lbsx 10
80lbs x 10
80lbs x 12- deep 5 breaths last 2 singles
Traps start burning

BB Hip Thrust (3 risers) / band side to side walk
185lbs x 12 / 40 total
235lbs x 10 / 40
255lbs x 8 / 40

BB Reverse Lunge (back style)
1x65lbs x 12 @each - left trap felt burn when doing other side
1x65lbs x 10@each

2 DB RDL (weight @each hand)
3x35lbs x 12

Lying Ham curl
60lbs x 10 - feet pointed down on way up & feet pointed up on way down - very hard/ couldn't reach 12 so moved down next set
55lbs x 12
55lbs x 12

2 DB Side Lunges (DB @ea hand)
2x10lbs x 12@ ea

45° Prisoner's Hyper Ext
1x25

45° One Leg Prisoner's Hyper Ext
1x12@ea - hammies burnt!

Kettlebell Pentalthon

5' each lift / 2 min rest in between ea lift
Could switch hands anytime
1 arm clean (12kg x 80)
1 arm clean & press 10kgx34
1 arm half snatch 10kgx62
1 arm jerk 10kg x 58

Chin Ups (unassisted & dead hang)
2 / 3

Chest, Back & Arms

Mobility Warm Up

DB Bent Over Rear Delt Flys / BW Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Front Lat Pulldown / Peck Deck Chest Flys
35lbs x 12 / 50lbs x 12
40lbs x 12 / 55lbs x 12
45lbs x 12 / 60lbs x 12

Seated One Arm Cable Row / Push Ups
12.5lbs x 15@ea- too light / 10
20lbs x 12@ea / 10
20lbs x 12@ea / 10

Lying Leg Raise (rested 30 secs between sets)
15 / 12 / 12

Overhand grip Pull up practice
5 (last 3 with machine assisted)
8 ( machine assisted 10-20lbs)

1 DB Seated Overhead Triceps Ext / DB Seated Hammer Curl
3x15lbs x 15 /3x 10lbs x 12

Full plank & knee tuck
20@each
15@ea (both hands on med. ball) - harder
15@ea (both hands on med. ball)

Glutes & Legs + 10 min HIIT sprint/walk trackfield workout

Mobility Warm Up
Various glute activation

DB Plié Squat
45lbs x 20 - warmup
50lbs x 20
50lbs x 20

BB Plié Squat (back style)
45lbs x 20

BB Hip Thrust (5 risers) / standing band side hip abdct (lt band) 20@ea in btwn sets - hold tension on top
155lbs x 12 - warmup
185lbs x 12
205x 12- singles last 2 reps
215 x

One Leg Press (weight @ea side)
10lbs x 12@each
15lbs x 12@each
20lbs x 12@each - good weights

1 DB One Leg RDL / One Leg Ext
35lbs x 15@ea / 30lbs x 12@ea
35lbs x 15@ea / 30lbs x 12@ea
35lbs x

Cable Standing Leg Curl / 2 DB Side Step Up (4 risers)
20.5lbs x 20@ea / 15lbs x 12@ea
22.5lbsx15@ea / 15lbs x12@ea
22.5lbs x15@ea - extra set for ham curl

10 min HIIT sprint/brisk walk track field
Av sprint speed: 10mph
Av brisk walk speed: 3.5mph
Repeated 12times
Total distance: 1 miles

Active Rest Day (Outdoor Cardio) + Jane Fonda butt floor works

Brisk walk / light jog (1 hour)
Av. speed: 3.8mph
Max speed: 8 mph
Distance: 3.8miles

Jane Fonda Butt Floor Works

Superset#1:
Clamshell / Standing Side Hip Abduction
3x30@each / 3x30@each

Superset #2:
One Leg Glute Bridge / Donkey Kick
3x30@each / 3x30@each

Superset #3:
Quadruped Leg Swing / Fire Hydrant
2x20 @each / 2x20@each

Glutes & Legs

Mobility Warm Up
Bodyweight glute activation

BB Hip Thrust (3 risers) / band side to side walk (30@each side)
185lbs x 15 - warmup
215lbs x 12
235lbs x 10
255lbs x 8

BB Deadlift (moderate weight)
65lbs x 10 - warm up
95lbs x 10 - ok weight
100lbs x 10

BB Front Squat (8-10)
70lbs x 10
80lbs x 10
85lbs x 10 (hard last 2-3 reps)

BB RDL
3x85lbs x 12 - left grip almost gave out

Seated One Leg Curl / 2 Plate weights Side Lunges
3x30lbs x 12@ea / 2x10lbs x12@ea

1 Weight plate Bulg Split Squat / BW 45° One Leg Hyper
2x10lbs x 12@each / 2x15@each

Cable Standing Side Hip Abduction
15.5lbs x 15@ea - too heavy for left
2x14lbs x 15@ea

Kettlebell Endurance Complex

Single KB @each time
No set down unless changing weight
1' @ea lift

Hand to hand swing
OH squat (L)
KB cleans (L)
OH Squat (R)
KB cleans (R)
KB press (L)
Kb Press (R)
Hand to hand Cleans
TGU (L)
TGU (R)
Clean & Jerk (L)
Clean & Jerk (R)
Swing - catch - Squat
Slingshot (KB around body)
Half Snatch (L)
Half Snatch (R)
Plank on KB

Used 8kg for OH Squat & TGU
10kg for rest lifts

Total: 20 mins

Finisher:
2x10kgx20 KB Jump Squat

Chest & Back + Arms

DB Prone Incline Rear Delt Raise
5lbs x 15
7.5 x 15
2x7.5x12

T Row Bar / Peck Deck Chest Fly
30lbs x 12 / 40lbs x 12 warmup
35lbs x 10 / 45lbs x 8
37.5lbs x 8 / 45 x 8

One Arm DB Incline Chest Press / DB One Arm Row
20lbs x 10@ea / 25lbs x12@ea
20lbs x 10@ea / 30lbsx10@ea
20lbs x 10@ea / 30lbsx10@ea

Cable Wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

BB Close Grip Bench Press / BW One Leg Hip Thrust
3x45lbsx12 / 3x30

BB Lying Triceps Ext / DB Incline Curl
10lbs x 12 / 7.5x12 (too easy)
2x10lbs x 12 /2x 10lbsx10

Feet Elevated Full Plank Hold (4 risers) - no dropping hips - kept core tension
1 min / 1 min / 1 min

Notes:
Overall:
Left neck felt a little strained - might pulled muscles when dragging a bench. Hurt when turning head to left

DB Incline One Arm Chest Press:
Not much balance control on left arm for w 1 arm db incline chest press so went lighter

Cable wide pulldown:
Better control pulling from lats

Glutes & Leg + 12 min HIIT sprint/walk back Workout

Mobility Warm Up

BB Hip Thrust (4 risers) / Band works
185lbs x 15 - warm up
205 x 12
235 x 10
235 x 10

DB Plié Squat
3x50lbs x 20

Light BB Deadlift
65lbs x 12

Leg Press (weight @ea.)
90lbs x 12
100lbs x 12
100lbs x 12

Lying Ham Curl / BB Side Lunges
2x60lbs x 12 / 2x 20lbsx12@ea
60x13 (moved to 50 last 4)

Note: foot pointed straight on way up & pointed up on way down

1 DB Side Step Up / Cable Standing Leg Curl
2x12.5lbsx15@ea / 3x22.5x15@ea

Standing Cable Back Kick
1x22.5lbsx12@ea

HIIT sprint/walk back
Repeated 10x
Total time: 12 mins

Hungry!

Kettlebell Circuit Workout

Mobility Warm Up

30 min AMRAP
KB Swing 20x
Burpees (no push up) 10x
KB Sit Up 15x
KB One Arm Row 10@ea
KB One Arm Half Snatch 10@ea
KB One Arm Jerk 10@ea

Used:
18kg for swing
12kg for row
10kg for the rest

Got 4 Rounds

Glutes & Legs Workout

Mobility Warm Up

BB Hip Thrust (5 risers) /seated band hip abdct
155lbsx 15- warmup
185lbs x 10 - warmup
205lbs x 10
235lbs x 8

BB Sumo Deadlift
95lbs x 8
105 x 7
105 x 7

Note: DL felt tough today- not enough energy

BB Back Squat
75lbs x 10
80lbs x 8
80lbs x 10

Note: got a little light headed

BB Reverse Lunge
1x65lbs x 10@each

BB RDL / 2 DB Side Lunges (10lbs@ea)
3x80lbs x 15 / 2x10lbs x 12@ea

Seated One Leg Curl
2x30lbsx12@ea
1x30x15@ea ( moved down to 25lbs last 6 reps)

45° weighted Hyper Ext
2x25lbs x 15

Chest & Back + 3x30 Bodyweight One Leg Glute Bridge

Mobility Warm Up

Peck DeckRear Delt Flys/ Peck deck chest fly
25lbs x12 / 35lbsx 12
35 x 12 / 40 x 12
40 x 12 / 45 x 12

Pullup practice
1-1-1

Hammer Iso Front Lat Pulldown
30lbs x 12
35lbs x 12

Cable wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

Note: felt tension on lats more

Seated Cable Row (weight @ea side)/Bodyweight One Leg Glute Bridge
3x27.5lbs / 3x30@each

Hammer Incline Chest Press (weight @ea side)
25lbs x 12
30lbs x 8 - left almost gave out
30lbs x

Push Ups (resting at bottom) / Lying Leg Raise
6 / 10
6 / 10

Glutes & Legs + 10 min HIIT sprint/walk

I surprised myself with the hip thrust.Granted it was one riser less than the usual 5 risers but still a good effort, I think.

Afterward I had the sprint/brisk walk HIIT at a baseball field repeated 8 times for a total 13 minutes. Not too bad.

Mobility Warm Up

BB Hip Thrust (4 risers) / band work
155lbs x 15- warmup
185x15 - warmup
225x 12
245 x 10
255 x 8

DB Plié Squat / reverse body rows
3x50lbs x 15 / 2x10-12

Leg Press / lunges
70lbs x 12 / walking lunges 25lbs x 24
70lbs x 12 (60lbs last 2) / walking lunges 25lbs x 24
70lbs x 12 (60lbs last 3)

2 DB side Step up (4 risers) /Cable Standing Leg Curl
7.5lbs x 12@each / 20lbs x 15@ea
7.5lbs x 12@ea/22.5lbsx15@ea

Cable Side Hip Abct
2x15lbs x 12-15@ea

Sprint/Brisk Walk HIIT x 8 rounds
Average distance: 70-100m
Average sprint speed 15.5kph (9.6mph)
Total time: 13 mins

1 Hour Power Walk

Nothing too hard. Just got the body moved around.

Total distance -5.8km (3.8 miles)
Average speed 5.8kph (3.8mph)

Chest & KB Workout

DB Incline Rear Delt Raise / DB Incline Chest Flys
5lbs x 15 / 10lbs x 15
2x8 lbs x 12 /2x 12lbs x 12

KB mini circuit (2 rounds)
One Arm Swing 12kgx20@each
One Arm Clean 12kgx12@ea
OAHS 10kgx10@ea
OACJ 10kg x8@ea
Rest 1 min

KB class workout
#1 - 20 min AMPRAP
5 One Arm Half Snatch @ea
8 Seesaw press @ea
10 Hand to hand swing @ea
10 push up
10 anchored twist

#2 - 1' on/30" sec off x 2
2 plates sled push w partner
Mace 360°
Steelbell slam
Farmers walk (any style)

Glutes & Legs

I switched up doing Hip Thrust first before deads just for some change. Focused on heavier weight on lower risers.

Mobility Warm Up

BB Hip Thrust (3 risers) / side to side and front/back heavy band walk 20x@each
135 x 15 - warm up
185 x 12 - warm up
2x235 x 10

BB Deadlift / hanging knee raise (overhand grip) 15-20x
95lbs x 10
105lbs x 8
105x 8

Note: I think about sit back when initiating the lift, lowered the hips & push hips forward on top- squeeze butt

BB Front Squat
75lbs x 10
80lbs x 9
80lbs x 10

Straight Leg DeadLift / various lunges
75lbsx 12 / 2 plates Bulg SS 5lbsx12@each (weight@each)
80lbs x 12 / 1 plate side lunges 25lbsx15@each
80lbs x 12 / 1 plate side lunges 25lbsx12@each

Seated Leg Curl
60 x 15 (toes pointed out)
60 x 12 (toes pointed in)
65 x 12 (toes pointed straight)
65 x 12 (toes pointed out)

KB Sport Workout

5 rounds
1' left One Arm Half Snatch
1' right OAHS
1' rest

Used 10kg

5 rounds
24kg x 10 KB Swing

3 sets chin ups
4-6 - 2 reps unassisted/ rest thin band assisted

Chest & Back + 3x30 Bodyweight Glute Bridge

Mobility Warm Up

DB Bent Over Rear Delt Raise/ Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Wide Lat Pulldown
35lbs x 12 - warm up
45lbs x 12
45lbs x 12

Cable Wide Lat Pulldown
1x45lbs x 12 - angled a bit to feel more lats engagement

BB Row
50lbs x 12
60lbs x 8
60x10
60x8

One Arm DB Row
25lbs x 12@each
25lbs x 10@each - more lats engagement
25lbs x 10@each

DB Incline Chest Press (DB each)
20lbs x 10
25lbs x 8
25lbs x 8
25lbs x 8

Push Ups / hanging knee raise
10 / 15
10 / 20
10 / 20