Speed Walking

- Stand with your feet slightly wider than hip width apart, and the kettlebell 6" in front of you.
- To find your starting position, grip the ground with your feet, and slide your hips back with knees soft and back flat.
- Reach your hands to the bell and tilt the handle toward you before gripping.
- To start the swing, 'hike' the kettlebell between your hips, without losing position in your knees, hips or back.
- Once the kettlebell is back, drive your feet into the floor and stand up forcefully - letting the power from your legs bring the kettlebell up to chest height, with your arms acting as cables.
- Lock your abs and let the bell float back down to your hips - only bending at the hips and knees when the bell returns to between your thighs.
- Once the bell is behind you again, press the floor away and let the bell float up to keep swinging.

Kettlebell Swing

Lateral Step

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain Climber

- Lying on your back, bend at the knees, and plant your feet into the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Static Hip Thrust

Circuit 1

- Box in place, throwing jabs, hooks and uppercuts.
- Use your footwork and head movement to simulate dodging punches.

Boxing Dumbbell

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

Dumbbell Jumping Jack

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank Shoulder Touches

Circuit 2

Sprint

Week 3 Day 4
HIIT

Elaine Caldwell

Hard as hell but I loved it! Thank you for pushing me!!!

marianne

Week 1 Day 1
Leg day

DVon

Week 1 Day 2
Shoulders / Back / Triceps

Fasted cardio routine (optional)

Are there no rest breaks during most of the sets?

Week 3 Day 4 HIIT

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