CIRCUIT #1 5 Virtual Loading and Unloading (see below) 20 Push-ups 20 Air Squats 20 Medicine Ball Sit-up Stand-up Slams 20 V-sit Twists (20 lb Medicine Ball) X2 CIRCUIT #2 4 Minute Clusters 1 Minute rest between Clusters CLUSTER #1 10 – each side – Kettlebell Swings – 1 Arm 10 – each side – Kettlebell 1 Arm Suspended Press 10 – each side – Kettlebell Pistons CLUSTER #2 10 Pull-ups 10 – each side- Uneven Push-ups 10 Medicine Ball Thrusters CLUSTER #3 10 Chin-ups 10 Ring Push-ups 30 Medicine Ball Slams NOTE: Virtual Loading and Unloading is a new movement. All it needs is a barbell and a rack about chest height. Place the barbell on the ground, perpendicular to the rack. One rep is to take the barbell and lift it up and hold it up around chest height and twist and place it on the rack. Then readjust, grab the barbell off the rack, twist and set it down back on the ground, perpendicular to the rack. That is 1 rep. Don’t forget to alternate sides. The more awkward it is to move the bar around, the better, as this is designed to mimmick awkward lifting in real life. I used 115 lbs, but that is quite heavy if you do not have a strong back, as you are not doing a Clean with good form here. There are risks to injuring your back if you do not use a light weight for this. Start slow, but enjoy the movement. 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.