Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

co-ed homemade equipment workout

This Functional Fitness workout could be hard to reproduce unless you have 2 or 4 people and some homemade equipment. Get a free copy of “The Low Cost Gym” for making your own equipment cheap if you haven’t already. Of course, if you like the format, you can replace the exercises from the Exercise Page.

NEEDED EQUIPMENT:  Medicine Ball, Physioball, Mini Slosh Tube,  Macebell, and Heavy Bar.

CIRCUIT #1
Men: 
10 – each side – Heavy Bar 1 Leg  Romanian Deadlift
10 – each side – Macebell Half Spin with Squat
10 – each side – Heavy Bar Lunge Twists
10 – each side – Macebell Shoveling
20 Heavy Bar Press
10 – each side – Macebell Overhead Pass with Squat
 
Women:
20 Mini Slosh Tube Samurai Chop
20 Physioball Dips (or 10 each leg if 1 leg)
10 – each side – Mini Slosh Tube Crane
10 – each side – Physioball Russian Twist
10 – each side – Mini Slosh Tube Overhead Pass with Squat
10 – each side – Physioball Mountain Climbers
 
CIRCUIT #2
 30 seconds each exercise
Physioball 1 Leg Sit ups
Medicine Ball Sit-up Stand-up Slams
Side Bridge Left
Air Squats
 
CIRCUIT #3
30 seconds each exercise
Physioball Balance
Medicine Ball Sliders
Side Bridge Right
Brazilian Crunch
 
CIRCUIT #4
30 seconds each exercise
Physioball Explosive Push-ups
Medicine Ball Thrusters
Wall Sit
Lateral Bound
 
CIRCUIT #5
4 runs around the house (or we did 100 ft sprints and back for 1 rep)
20 Scissor Kicks
3 runs around the house
20 Side Lunges (10 each side)
2 runs around the house
20 Scissor Kicks
1 run around the house
20 Side Lunges
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