Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle


-10 reps of every exercise
(5 each side for Twist Push-ups, Uneven Push-ups, Standing Wipers, Lunge Twists, & Spiderman Push-ups)
-2 minute rest between rounds
-Pick a set of dumbbells (around 20 lbs)
BONUS:  Pick any 2 exercises and remove them. You can change the 2 freebies on any round if you want
Lunge Twists with dumbbell
Twist Push-ups with dumbbells
Physioball Knee Tuck
Frog Jumps
Spiderman Push-ups
Standing Wipers with dumbbells
Uneven Push-ups
-Do rounds as fast as you can within 40 minutes
-Better to rest longer if needed than to do a less intensive round.



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.


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