Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Bootcamp – Kettlebell & Pull-up bar

NEEDED EQUIPMENT – Kettlebell, Pull-up bar, cones

CIRCUIT #1
10 – each side – Slaloms
10 – each side – Cossack Squats
10 – each side – Brazilian Crunch
10 – each side – Crab Crunch
10 – each side – Split Squat Jumps
10 Tuck Jumps
 
CIRCUIT #2
Place 4 sets of cones about 15 yards apart (one station has a Pull-up bar)
Start at Pull-up bar (place Kettlebells there)
1 Pull-up, then sprint to cone #1
10 – each side – Ice Skaters
3 Sprawls
10 – each side – Side Lunges
Crab Walk to cone #2 (repeat three exercises above)
Bear Walk to cone #3 (repeat three exercises above)
Sprint to Pull-up bar
10 Pull-ups
10 Kettlebell Swings
 
CIRCUIT #3 (same set up as Circuit #2)
1 Pull-up, then sprint to cone #1
20 Mountain Climbers
3 Burpees
20 Leg Raises
Frog Jump to cone #2 (repeat three exercises above)
Stalking Panther Walk  to cone #3 (repeat three exercises above)
Sprint to Pull-up bar
10 Pull-ups
5 – each side – Kettlebell Clean & Press
 
CIRCUIT #4
Repeat Circuit #2
 
CIRCUIT #5 (use cone set up from previous circuits)
2 Knees to Elbows
Sprint to cone #1
10 Scissor Kicks
10 Push-ups (optional)
Sprint back to Pull-up bar
Repeat with each cone station for a total of 3 rounds
 
CIRCUIT #6
10 Rowboats
9 Scissor Kicks
8 Lunge Walks
7 Burpees
6 Hindu Push-ups
5 Rowbaots
4 Scissor Kicks
3 Lunge Walks
2 Burpees
1 Hindu Push-up
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