Core #1
CIRCUIT #1
Medicine Ball Thrusters 12 lb
Ring dips
Close Hand Push ups
21 reps, 15 reps, 9 reps
CIRCUIT #2
5 – each side – Kettlebell 1 Arm Press
5 – each side – Renegade Rows 40 lb Dumbbell
5 – each side – Physioball 1 Arm Presses 20 lb Dumbbell
(balance on ball on knees and press DB)
5 – each side – Pistols (1 Leg Squat)
5 Knees to Elbows
5 – each side – Kettlebell Side Swings
5 Sprawls
X4
CIRCUIT #3
20 sec nose to ground
10 push-ups
20 sec Physioball bridge
(easiest is arms out, harder is arms up in air, hardest is 1 leg)
10 Push ups
Repeat until exhausted
This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.