Exercise no. 1

MAP // Lying Floor Press

It is an excellent upper-body exercise to build strength, muscular endurance and power; perfect for muscle isolation whilst tying in the core and working the chest and arms.

45 secs work / 15 secs rest x 2 Rounds
Exercise no. 2

MAP // Goblet Squat

It is an excellent lower body conditioning exercise that will build fantastic posterior chain strength and muscular endurance as well as core conditioning and power.

45 secs work / 15 secs rest x 2 Rounds
Exercise no. 3

MAP // Two Hand Swing

It is an excellent whole body conditioning exercise that will build fantastic posterior chain strength, muscular endurance and cardiovascular fitness as well as core conditioning and power.

45 secs work / 15 secs rest x 2 Rounds
Exercise no. 4

MAP // Basic Deadlift

Deadlifts will build fantastic posterior chain strength, muscular endurance as well as core conditioning and power.

45 secs work / 15 secs rest x 2 Rounds
Exercise no. 5

MAP // Overhead Press

It is a great exercise to develop flexibility, strength, muscular endurance and power in the arms, back, shoulders and core.

45 secs work / 15 secs rest x 2 Rounds
Exercise no. 6

MAP // Hand to Hand Swing

An excellent whole body conditioning exercise that will build fantastic posterior chain strength and muscular endurance as well as help to improve your hand to eye co-ordination.

45 secs work / 15 secs rest x 2 Rounds
Exercise no. 7

MAP // Single Arm Row

An excellent upper-body conditioning exercise that primarily works the muscles of the back, such as the lats, rhomboids, and mid and lower traps, whilst also working the core.

45 secs work / 15 secs rest x 2 Rounds
Exercise no. 8

MAP // Side Lunge

An excellent lower body conditioning exercise that can help to improve strength and muscular endurance in multi planes, core conditioning, balance and stabilization.

45 secs work / 15 secs rest x 2 Rounds
Exercise no. 9

MAP // One Hand Swing

It is an excellent whole body conditioning exercise that will build fantastic posterior chain strength, muscular endurance and cardiovascular fitness as well as core conditioning and power.

45 secs work / 15 secs rest x 2 Rounds
bodyparts worked
GLUTES, HAMSTRINGS & QUADS
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ABDOMINALS & OBLIQUES
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BACK
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SHOULDERS
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CHEST
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BICEPS & TRICEPS
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workout goals
Kettlebells
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fat burning
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full body
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toning
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core and abs
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