Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Slosh Tube and Clubbell

A Functional Fitness workout for your core

NEEDED EQUIPMENT: Slosh Tube, Clubbell, and cones/markers

CIRCUIT #1
10 – each side – Clubbell Inside Pendulum
10 – each side – Clubbell Alternating Shield Casts
10 – each side – Clubbell Outside Pendulum
10 – each side – Clubbell Rear Lunge Pendulum
 
CIRCUIT #2
10 – each side – Slosh Tube Back Paddling
100 yards sprint
5 – each side – Slosh Tube Twirls
100 yards sprint
 
CIRCUIT #3
RULES:
-Set 4 cones 30 yards apart in the pattern of a square/circle.
-Place Clubbells at cone #1 and Slosh Tubes at cone #2.  
-Do Clubbell exercises at cone #1, Slosh Tube exercises at cone #2, Burpees at cone #3, and Pike Push-ups at cone #4
 
ROUND 1
10 – each side – Clubbell Front Swing Hand Switch/sprint to cone #2
10 Slosh Tube Presses/sprint to cone #3
10 Burpees/sprint to cone #4
10 Pike Push-ups/sprint back to cone #1
ROUND 2
10 Clubbell Barbarian Squats/sprint to cone #2
10 Slosh Tube Get-up Sit-ups/sprint to cone #3
10 Burpees/Bear Walk to cone #4
10 Pike Push-ups/Frog Jump back to cone #1
ROUND 3 (repeat ROUND 1)
 
CIRCUIT #4
RULES:
-Keep the 4 cones at 30 yards apart.
-Do 1 exercise at each cone.
-30 seconds each exercise
-Sprint between cones
 
ROUND 1
Slaloms, Air Squats, V-Sit, Front Plank
X2
ROUND 2
Stutter Steps, V-Sit, V-Sit, V-Sit
X1
ROUND 3
Mountain Climbers, Ice Skaters, Slaloms, Rowboats
X1

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