After a ten minute warm up that includes stretches, jogging, running, etc., complete five 5-minute kettlebell drills with a minute rest in between.
Round 1:
5 minutes of American swings. About every 30-45 seconds, drop down and perform two burpees.
Rest for one minute
Round 2:
5 minutes of squat thrusters. About every 30-45 seconds, drop down and complete 5 burpees
Rest for one minute
Round 3:
5 minutes of alternating lunges, holding the kettlebell in both hands, overhead. Every 30-45 seconds, 10 pushups.
*If holding the bell overhead is too much on the shoulders, hold the bell at the chest. If still too much, complete exercise with bodyweight lunges.
Rest for one minute
Round 4:
5 minutes of alternating snatches, from the ground. If snatches are too complicated a move, try alternating clean and presses. Every 30-45 seconds do 10 high knees per leg, or 10 tuck jumps.
Rest for one minute
Round 5:
Plank. That’s it, a plank. You can alternate from regular, to right side, to regular, to left side and finish with the regular plank again, but no matter what, belly does NOT touch the floor.
Rest.
