Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Luck Of The Draw

Cut out the following exercises and place them in a “hat” so to speak.  Have everybody (or yourself) draw one piece of paper out at a time.  Do the prescribed exercise and reps and then return the paper to the hat if you are not working out alone.  Do not repeat if you draw the same paper again, but continue until you have your 30-45 minute workout. 

50 Air Squats 
50 Leg Raises 
20 Burpees 
20 Medicine Ball Sliders 
2 minute jog, 45 sec sprint, 1 min jog, 45 sec sprint, 1 min jog 
25 Box Jumps 
10 Frog Jumps 
20 Squat Jumps 
20 – each side – Medicine Ball Lunge Twists   
30 Push-ups 
10 Psycho Push-ups 
2 – each side – 1 Arm Push-ups 
40 – each side – Spider Sprints 
45 Second Pillar Bridge 
30 Second Pillar Bridge left side 
30 Second Pillar Bridge right side 
20 Kettlebell Swings (2 hands) 
10 – each side – Kettlebell Uppercuts 
10 – each side – Kettlebell Clean & Press 
40 – each side – V-sit Medicine Ball Twists 
1 min Physioball Balance (on knees) 
15 – each side – Physioball Balance and Medicine Ball Twist 
10 – each side – Physioball Knee Tuck Rotation 
10 – each side – Physioball Leg Rotation 
10 – each side – Physioball Lateral Roll 
10 – each side – Physioball  Knee Tuck (or  20 with both legs) 
1 min Physioball Bridge on shoulders 
10 Inch Worms 
45 second Wall Sit 
15 Muslim Prays 
25 Pike Push-ups 
20 – each side – Mountain Climbers (slow plank variation) 
10 Close Grip Push-ups 
10 Plyometric Push-ups 
20 Siamese Squats 
5 – each side – Pistols
15 Core Burpees 
10 – each side – Split Squat Walks (knees to ground)
 

Don’t forget to add a few pieces for breaks

30 seconds rest on the ground
water break (put several in there)
lay flat on your back for 45 seconds
 
 
 
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