Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Bootcamp – Physioballs, Kettlebells, and a pull-up bar

NEEDED EQUIPMENT:  Cones or markers, Physioballs, Kettlebells, and a Pull-up bar

30 seconds each
Front Bridge
Physioball Leg Bridge
Left Side Bridge
Physioball Balance
Right Side Bridge
Physioball leg Bridge
Run around the house (40 yards or so) then complete the following:
10 Kettlebell Swings
 5 Push-ups (Psycho or regular)
2 Pull-ups
10 Burpees
5 Knees to Elbows
2 – each side – Kettlebell Clean & Press
-Place cones or markers into a circuit about 25 yards in diameter
-Place Kettlebells at one cone and Physioballs at the next cone over
-Complete either Kettlebell exercise, run around cones, then complete the Physioball exercise, or start at the Physioball, run around cones, and finish with Kettlebell exercise. In either case, you sprint over to the Pull-up bar when done to complete those exercises.
20 – each side – Kettlebell 1 Leg Romanian Deadlift
10 Physioball Leg Curls, 10 Physioball Knee Tucks
Sprint to Pull-up bar
2 Toes to Bar
20 Kettlebell Goblet Squats
10 – each side – Physioball Russian Twists
Sprint to Pull-up bar
2 Chin-ups
-Start at the Pull-up bar
-Spread 10 cones around for a total length of about 50-60 yards
-Begin each round with 2 Knees to Elbows
-Then do 2 reps of exercise at each cone
2 Burpees at each cone
2 Get-up Stand-up Tuck Jumps at each cone
2 Sprawls at each cone
2 Donkey Kicks at each cone

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