Unsure if you really meant 10 mins per round of KB swings? Otherwise loved it

Catherine Hannigan

Coco

The best 36 minutes of the day! 🙏🏼🧡🔥

Susan

Inchworm With Shoulder Tap
Air Squat
Push Up With Jack

Inchworm With Shoulder Tap

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Push Up With Jack

Full Body Warm Up

Deadlift To Lunge
Lunge Overhead Press (R)
Renegade Man Maker
Lunge Overhead Press (L)

Dumbbell Deadlift To Lunge

Dumbbell Lunge W OHP

Renegade Man Maker

Full Body Circuit 1

Squat Press With Rotation (R)
Chest Press With Bridge
Squat Press With Rotation (L)
Weighted Shoot Out

Squat press with rotation

- Begin by lying supine on a flat bench with dumbbells at your chest, palms toward your mid-line
- Press the dumbbells up over your chest while rotating through your wrists, palms toward your feet
- Reverse the movement back down

Dumbbell flat rotational chest press

Can drop the weight if too challenging. Modify by either tapping toes to the floor or losing the upper body movement.

Weighted Shoot Out

Full Body Circuit 2

Suitcase Squat
Plank Jack
Single Arm Swing
Tricep Push Up Row

Suitcase Squat

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternating single arm KB swing

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

W1/D3 Full Body Circuit

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