Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

At Home – Heavy Weight & A Physioball

NEEDED:  A heavy weight such as a sand bag or bag of salt or duffle bag filled with junk, as well as a Physioball (Swiss ball).
 
CIRCUIT #1
20-40 yard Farmer’s Carry (carry heavy weight at your side)
10 Plyo Spiderman Push-ups
20-40 yard Farmer’s Carry (return trip)
1 minute Physioball Bridge (challenge yourself with 30 seconds each leg)
X3
 
CIRCUIT #2
5 – each side – 1 Leg Romanian Deadlift
5 Push-ups on Physioball
5 Rear Squats (with heavy weight)
5 – each side – 1 Leg Knee Tuck on Physioball
X2
 
CIRCUIT #3
30 seconds – no rest in between – rest what needed in between rounds
Burpees
Push-ups
Crab Walk
X3
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