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Freeweights and Body

by Rytis Liaučys

Program Description

A freeweights and body-weight oriented program for those who wish more muscle tone and higher flexibility over powerlifting. Ideal for runners or those who want to lose weight, gain abs definition.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 08, 2024 02:18
  • Last Edited
    Dec 08, 2024 02:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Kettlebell/Dumbbell/Bodyweight Windmill
3 Sets
10 Reps
-
2
Pike Push Up
3 Sets
10 Reps
-
3
Kettlebell Decline Chestpress
5 Sets
10 Reps
-
4
Kettlebell Offset Push Up
3 Sets
10 Reps
-
5
Kettlebell Front Pushaway
5 Sets
10 Reps
-
6
Push Up
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
-
-
-
7
KettleBell Close Grip Push Up
1 Set
2 Sets
10 Reps
10 Reps
-
-
8
Push Up With Row (DB)
3 Sets
10 Reps
-
9
Kettlebell Dead Bug
3 Sets
10 Reps
-
10
KettleBell Woodchop
3 Sets
15 Reps
-
11
Kettlebell Plank Row
3 Sets
10 Reps
-
12
Kettlebell Swing
3 Sets
15 Reps
-
Day 2
1
Kettlebell/Dumbbell/Bodyweight Windmill
3 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
3
Kettlebell Single Leg RDL
3 Sets
10 Reps
-
4
Kettlebell Single Arm Renegade Row
3 Sets
10 Reps
-
5
KettleBell Bicep Curl
5 Sets
10 Reps
-
6
Double GunSlinger
3 Sets
10 Reps
-
7
Alternating Single Arm Row
3 Sets
10 Reps
-
8
Hanging Toes To Bar
3 Sets
5 Reps
-
9
Leg Raise Machine
3 Sets
15 Reps
-
Day 3
1
Kettlebell Stiff Leg Deadlift
3 Sets
10 Reps
-
2
Kettlebell Goblet Calf Raise
3 Sets
10 Reps
-
3
Kettlebell 8 To Squat
3 Sets
10 Reps
-
4
Kettlebell Crunch
3 Sets
20 Reps
-
5
Kettlebell Alt. Single Leg Good Morning
3 Sets
10 Reps
-
6
Spider Squat Lunge
3 Sets
7 Reps
-
7
Half Jackknife
3 Sets
10 Reps
-
8
Take Over Alt. Reverse Lunges
5 Sets
10 Reps
-
9
Kettlebell Swing With Stop
3 Sets
10 Reps
-
10
Hanging Toes To Bar
3 Sets
5 Reps
-