Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Runnin’ and Clubbin’

A guest workout by Seth Crooks
 
NEEDED EQUIPMENT:  Clubbell, Pull-up Bar, and either the outdoors or treadmill
 
CIRCUIT #1
1/4 mile run
15 Push-ups
5 Pull-ups
x4
 
CIRCUIT #2
5 – each side – Clubbell Inside Pendulums
5 – each side – Clubbell Outside Pendulums
5 – each side – Clubbell Torch Presses
5 – each side – Clubbell Alternating Shield Casts
5 – each side – Clubbell Side Semis
5 Clubbell Barbarian Squats
5 – each side – Clubbell Lunges
x5
 
CIRCUIT #3
1/4 mile run
15 Air Squats
5 Rowboats
x4
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