Amber

A great quick workout. I love that i can do this at home!

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and your blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while more extended rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment being used in these workouts will be found in any standard commercial gym!
This shouldn’t take longer than 60-minutes maximum to complete. ⏱

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Kettlebell

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

KB single arm row

- Sit on floor with legs fully extended and a kettlebell in front of chest
- Press the kettlebell overhead
- Lower slow and controlled

KB Z press (single)

Upper Body

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Kettlebells

- Hold a single kettlebell in front rack position  
- March slow and controlled with both legs back and forth 
- Keep your chest up

Kettlebell single arm front rack march

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

- 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
- Reversing the swing back to the start

Single arm kettlebell swing

Arms & Abs

- Begin in a push up position with a kettlebell place on one side of your body
- With the opposite hand pull the kettlebell through to the other side

KB plank pull through

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

W5/D7 Arms & Abs  // Kettlebells

Trey

Madison

W1/D1 Arms & Abs 💪🏼

A classic Leah workout and one of my favorites.

Honestly one of the best workouts one could do!

Oh yea. This is a bomb Monday workout if you’re looking for something good to start your week!

W1/D2 Full Body

It was great. No core stuff today but it was nice to move.

Hanna

W1/D3 UPPER BODY

W1/D4 LOWER BODY

W1/D5 UPPER BODY

W1/D6 Full Body

Literally soaked, great way to start the day!

Gabriella

W1/D7 Full Body

These are the workouts I’m here for! The attention to details in all the movements per set is 10/10!

Holy burn. Everyone must do this workout!!

W2/D1 Full Body

I said it before, but the best workout when you’re in a time crunch!

This is a great quick workout if you need a pump but don’t have a lot of time!!

W2/D2 Buns & Guns 🍑💪🏼

Jelly

Loren

Great ! I didn’t get to complete all rounds due to time. I’m still almost to a hour though. So I’m just a bit slow on something … but so great . I feel strong !

W5/D7 Arms & Abs // Kettlebells

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