Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
10 downward dog pedal out
Core
3 rounds:
9 per side pallof press with step
8 per side half kneel elbow to knee
Kettlebell Deadlift
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per side reverse lunge
8 pushup
10 per side lateral pull thru
Cooldown
2 rounds:
8 per side death march
10 hamstring curl
Relax:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 inchworm
Core
3 rounds:
8 per side bird dog
Dumbbell Strict Press
3 rounds, 9 reps
Rest 60 seconds between rounds
Workout
3 rounds:
10 air squat
12 standing band row
8 per side lateral step up
Cooldown
2 rounds:
10 band pull aparts
10 band face pulls
Relax:
5 reps child’s pose to cat cow
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
8 per side child’s pose thoracic rotation
Core
3 rounds:
8 per side woodchop low to high
8 per side lateral pull thru
Lunge
3 rounds, 9 per side
Rest 60 seconds between rounds
Workout
3 rounds:
10 kettlebell deadlift
8 pushup
8 per side dumbbell bent over row
Cooldown
2 rounds:
10 glute bridge
6 per side hip flexor march
Relax:
5 per side adductor rock back
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side adductor rock back
10 downward dog pedal out
Core
3 rounds:
10 straight arm pull down
5 per side bird dog
Single Leg Kettlebell Deadlift
3 rounds, 9 reps
Rest 60 seconds between rounds
Workout
3 rounds:
12 air squat
8 push up
10 standing band row
Cooldown
2 rounds:
8 per side fire hydrant
6 per side hip flexor march
Relax:
30 seconds per side pigeon
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
8 per side shoulder tap
Core
3 rounds:
8 per side woodchop high to low
8 per side pallof press with step
Floor Press
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per side bent over row
8 per side reverse lunge
10 kettlebell deadlift
Cooldown
2 rounds:
8 wall angel
10 tricep pull down
Relax:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 per side child’s pose thoracic rotation
Core
3 rounds:
8 per side lateral pull thru
8 per side half kneel elbow to knee
Goblet Squat
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per side dumbbell strict press
10 per side lateral pull thru
8 per side lateral step up
Cooldown
2 rounds:
10 glute bridge
10 per leg hip hurdle
Relax:
2 min prone
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
10 downward dog pedal out
Core
3 rounds:
5 per side bird dog
8 per side lateral pull thru
Kettlebell Deadlift
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
12 air squat
8 push up
10 per side bent over row
Cooldown
2 rounds:
8 per side death march
10 hamstring curl
Relax:
30 seconds per side pigeon
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 inchworm
Dumbbell Strict Press
3 rounds, 8 reps
Rest 45-60 seconds between rounds
Workout
3 rounds:
10 air squat
8 per side step up
12 standing band row
Cooldown
2 rounds:
8 wall angel
10 tricep pull down
Relax:
5 reps child’s pose to cat cow
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side adductor rock back
Core
3 rounds:
5 per side bird dog
8 per side half kneel elbow to knee
Lunge
3 rounds, 8 per side
Rest 45-60 seconds between rounds
Workout
3 rounds:
8 kettlebell deadlift
8 floor press
8 per side bent over row
Cooldown
2 rounds:
8 per side standing hip flexor march
5 per side fire hydrant
Relax:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 per side adductor rock back
Core
3 rounds:
5 per side bird dog (legs only)
8 per side lateral pull thru
Step Up – Slow Lower
3 rounds, 8 per side
Rest 60 seconds between rounds
Workout
3 rounds:
10 air squat
8 per side dumbbell strict press
10 standing band row
Cooldown
2 rounds:
5 per side monster walk (side/side/front/back)
Rest:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
