Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Hands on (upper body version)

This is a twist on Seth Crooks’ original Hands On workout
RULES: For each circuit, you need to keep your hands on the listed piece of equipment the entire circuit (not including your breaks). Hence, Seth’s creative name of “hands on.”
CIRCUIT #1 (Medicine Ball)
10 Uneven Push-ups
10 Slams
10 Thrusters
10 Get-up Stand-ups (without slam)
CIRCUIT #2 (1 Dumbbell 5-20 lbs)
10 – each side – Bottom Up Press (1 hand at a time by holding end of dumbbell)
10 – each side – 1 Arm Thrusters
10 – each side – Hoorays
10 – each side – 1 Arm 1 Leg Curl & Press (add a Press after the curl in the video)
CIRCUIT #3  (ground)
20 seconds Bear Walk
20 Push-ups
20 seconds Snake Sidle
20 Mountain Climbers

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