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The great thing about this program, each session will take about 50-60 minutes and you'll need minimal equipment. In terms of equipment, just a pair of dumbbells and kettlebells, that's it! So, the program is ideal for either your home or gym.
The program highlights look like this:
Day 1: Has 9 exercises. 53-minute session. Begin with two kettlebell exercises before moving to dumbbell exercises and finish up with core exercise.
Day 2: Offers 9 exercises. 50-minute session. Starts with two kettlebell leg exercises to get your body moving. This is followed by a mix of dumbbell/kettlebell movements, before working the core.
Day 3: Includes 8 exercises. 67-minute session. Again, begins with two different kettlebell leg exercises. Followed by dumbbell exercises. The end of the workout includes three supersets of dumbbell calf raises and ab heel touches.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Coach
Kettlebell One-Arm Swing
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2x8 reps |
rest: 30s
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Kettlebell Goblet Squat
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Deep Push Up
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3x10 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Biceps Curl to Squat
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3x10 reps |
rest: 60s
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Air Bike
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1x20 reps |
rest: 10s
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Kettlebell Turkish Get Up Squat
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2x2 reps |
rest: 30s
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Kettlebell Front Squat
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x10,8,8,8 reps |
rest: 20s
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Dumbbell Bench Press
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4x10,8,8,8 reps |
rest: 20s
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Dumbbell Bent Over Reverse Fly
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4x8 reps |
rest: 20s
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Kettlebell Thruster
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4x8 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Plank with Side Kick
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1x0 reps • 40s |
rest: 10s
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Kettlebell One-Arm Clean
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3x8,6,6 reps |
rest: 60s
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Kettlebell Single-leg Deadlift
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3x8,6,6 reps |
rest: 60s
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Dumbbell Reverse Grip Incline Bench Two Arm Row
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4x10 reps |
rest: 25s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 25s
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Dumbbell Concentration Curl
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Arnold Press
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4x8 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x15,12,12 reps |
rest: 20s
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Alternate Heel Touches
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3x20 reps |
rest: 20s
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