Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Twist Day

CIRCUIT #1 
10 – each side – Virtual Shoveling (115 lbs)
10 – each side – V-Sit Twists (medicine ball)
5 – each side – Pistons (kettlebell or dumbbell)
10 – each side – V-Sit Twists (medicine ball)
5 – each side – Knees to Elbows (knee to opposite elbow)
10 – each side – V-Sit Twists (medicine ball)
                  
CIRCUIT #2 
20 – each side – Medicine Ball Sit-up Twists (on sit-up bench)
5 – each side – Cable Twists (80 lbs)
20 – each side – Brazilian Crunch
10 – each side – Twist Push-ups (20 lb dumbbells)
20 – each side – Suspended Medicine Ball Side Slams (on back extension bench)
20 – each side – Physioball Balance & Medicine Ball Twist
5 – each side – Plyo Spiderman Push-ups
5 – each side – Kettlebell Windmill (or dumbbell)
5 – each side – Cable Lifts (80 lbs)
10 – each side – Scorpion Push-ups
10 – each side – Kettlebell 1 Leg Crunch (or dumbbell)
10 – each side – Standing Wipers (20 lb dumbbells)
10 – each side – Floor Wipers (50 lb dumbbells)
20 – each side – Leg Swoop
5 – each side – Cable Chops (90 lbs)
10 – each side – Back Bridge Switch
                            
CIRCUIT #3 
V-Sit Passes (pass medicine ball on angles to person or wall)

Until exhausted

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