Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Core #18

20 Push-ups (Off-set or Spiderman )             
20 Squat Jumps  
10 – each side – 1 arm 1 leg rows (dumbbells)
10 – each side – Walking Lunges (20 lb dumbbell)
10 Pull-ups (any type)
10 – each side – Cable Lifting (80 lbs)  
30 seconds each station  
Medicine ball Thrusters
Clean Thrusters (dumbbells)
Lower Russian Twists
Upper Russian Twists (25 lb plate)
Nose to Ground hold
30 seconds each station
Wall Sit
Mountain Climbers
Physioball Lateral Rolls
Side Pillar Bridge (alternate sides)
Kettlebell Swings                                                  
Alligator Walk
All together (many rounds as we can do as fast as possible)
5 Push ups (Psycho or Spiderman)                        
6 Dips
7 Burpees                                                   
8 Box Jumps
9 Air Squats
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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