Workout starts: 12:30 min

Equipment list:

- Pair of Moderate Kettlebells

Descend down ladder (10-1)
- DKB Deadlift
- DKB Sumo Squats
- Side Kickthroughs

Here Hannah breaks down every aspect of the Kettlebell Swing. Follow along and become more comfortable with the swing.

Workout begins: 11:30 min

Equipment list:

- Kettlebells

A] 3 sets
15s SA KB OH Hold + 30s SA KB Press + 15s SA KB OH Hold (R)
15s SA KB OH Hold + 30s SA KB Press + 15s SA KB OH Hold (L)
Rest 60 sec

B] 3 sets
15s SS KB Row Hold + 30s SS KB Row + 15s SS KB Row Hold (R)
15s SS KB Row Hold + 30s ...

Workout begins at: 20:00 min

Equipment list:

- Kettlebells

A] 4 Rounds
Right Side: 30s SA KB Swing + 30s SA KB Cleans + 30s Squat + 30s Swing/Clean/Squat
Left Side: 30s SA KB Swing + 30s SA KB Cleans + 30s Squat + 30s Swing/Clean/Squat
Rest 90 sec

Workout begins at: 11:00 min

Equipment list:

- Kettlebells

1 DKB Hike
1 DKB Snatch
1 Rotational Press L
1 Rotational Press R
DKB Squat (Moving target: 1-10)

Workout begins at: 20:30

Equipment list:

- Kettlebells

A] 20 min | Every 2 min, complete the KB Complex
DKB Clean
Squat
Thruster
DKB Press
SA Press (L)
SA Press (R)
2 Gorilla Rows
1 DKB Push-up
30 sec Plank hold

B] 5 min | Every 30 seconds
- 5 SA Snatch (Alternate sides each set)

Workout begins at: 13:45 min

Equipment list:

- NOTHING! Only your bodyweight

Monster Monday | 30-60-90
You will complete 3 rounds consecutively of each section then res 90 seconds before you move onto the next section.
A,A,A rest 90 B,B,B rest 90 C,C,C

A]
30 sec: Sprawlees
10 sec: REST
60 sec...

Workout begins at: 17:15

BODYWEIGHT ONLY

Complete 2 rounds:
A]
20 sec: Burpees
10 sec: REST
20 sec: Tempo Push-ups
10 sec: REST

REST 60 seconds

B]
20 sec: Thigh Killas
10 sec: REST
20 sec: Pulsing Lunges R/L
10 sec: REST

REST 60 seconds

C]
20 sec: Loaded Beast Sprawl
10 sec: REST
20 sec: F...

Workout begins at: 10:30 min

BODYWEIGHT ONLY

Part 1] Chipper
20 Superman Pulses
20 Knee to Chest
20 Jumping Lunges
20 Sprawls

Part 2] Complete 2 Rounds | 45:15
Plank Walk Outs
V-up Gumbo
Pulsing Air Squat
Mountain Climbers
Sit Up to Hip Up

Part 3] 6min AMRAP
6 Superhero Burpees
6 Plank Up D...

Workout begins at: 20:25 min

BODYWEIGHT!
60s ON : 30s OFF | 3 Rounds

1] Push-up to Shoulder Tap Hold (5sec)
2] Explosive Jump Squat to Broad Jump
3] Don't worry its real easy ;) Iso Lunge hold (30s R: 30s L)
4] Front Step to Front Kick Thru
5] Russian Twist to Butterfly Sit-up
6] Underswitch t...

Workout begins at: 19:30 min

BODYWEIGHT!

A] Complete 4 Rounds (Rest 60s after 2 rounds)
1] Lunge Gumbo (Lat Lunge L/R + Seesaw Lunge L/R)
2] Burpee to Lateral High Knees
3] Spiderman Push-ups
4] Handstand Hold
5] Tempo Pulsing Sumo Squats

B] After Party

50 Burpees

Workout begins at: 15:45 min

Equipment list:

- Bench/Deck
- Single Heavy Dumbbell
- Pair of HAF Dumbbells

Part 1 | 3 Rounds
- 8-10 SL DB Hip Thrusts (R)
- 8-10 SL DB Hip Thrusts (L)

Part 2 | 3 Rounds
- 8-10 Arnold Press

Part 3 | 3 Rounds
- 8 Elevated DB Reverse Lunge (R)
- 8 Elevated DB Re...

Workout begins at: 13:00 min

Equipment list:

- Mini Bands
- Moderate Pair of Dumbbells
- Lighter Pair of Dumbbells

A] 2 sets
30 Banded Frog Pumps
60 sec rest

B] 3 sets
20 Bicep Curl
60 seconds rest

C] 2 sets
30 Banded Hip Abductions
60 sec rest

D] 3 sets
20 DB Front Raises
60 sec rest

E] ...

Workout begins at: 16:15 min

Equipment list:

- Deck/Bench
- Heavy Pair of Dumbbells
- Heavy Pair of Kettlebells
-Heavy[ish] Pair of Dumbbells

4 sets of each

A] 8 HAF Incline Chest Press
2 min rest between sets

B] 8 Bulgarian Split Squats L + 8 Bulgarian Split Squats R
90 sec rest between set...

Workout begins at: 8:30 min

Equipment list:

- Single Moderate Kettlebell
- Pair of Lighter Dumbbells
- Pair of Moderate Dumbbells

A] 3 Sets
30 KB Goblet Squats
90-120 sec rest between each set

B] 3 Rounds
20 DB Lateral Raises
60-90 seconds rest

C] 3 Rounds
20 Curtsy Lunge L + 20 Curtsy Lunge...

Workout begins at: 10:15 min

Equipment list:

- Pair of Moderate Dumbbells
- Pair of Lighter Dumbbells
- Box

Part 1 | 4 Rounds
- 10 HAF Loaded Step-Ups (R)
- 10 HAF Loaded Step-Ups (L)
- 90 sec rest

Part 2 | 3 Rounds
- 10 HAF Military Press
- 2 min rest

Part 3 | 4 Rounds
- 10 HAF DKB or Doub...

Workout begins at: 17:30 min

Equipment list:

- Pair of Moderate DB
- Pair of Moderate KB

45s on, 15s off | 4 Rounds
- DKB Squat Clean
- Standing DB Curl + Press
- Devil's Press
- Shin Hugs
- Animal Push-Ups

After Party
- 30 American KB Swings
- 20 KB Goblet Squats
- 10 Burpees

Workout begins at: 17:55 min

Equipment List
- Two Light to Moderate Kettlebells
- One Heavier Kettlebell

Location: Hugh Taylor Birch State Park, Fort Lauderdale, FL

60 sec on/30 sec off | 3 Rounds
- 4 Bent Over DKB Gorilla Rows + 5 DKB Thrusters
- DKB Hike + DKB Snatch + DKB Sumo Squat
- Plank...

Workout begins at: 18:30 min

Equipment list:

- One Pair of Moderate Kettlebell

A] 5 Rounds
- 20 Burpees
- 20 Alternating KB Squat Clean
- 20 V-Ups
- 10 DKB Strict Press
- 10 Knee Tuck Kick-ups
- 10 Push-Ups

B] 2 Rounds
- 20 sec Air Squats
- 40 sec Wall Sit
- 20 sec Mountain Climbers
- 40 s...

Workout begins at: 13:00 min

Equipment list:

- Monster Band
- Lighter Pair of Dumbbells
- Heavier Pair of Dumbbells

20 sec on, 10 sec off

2 rounds A-C

A] DB Bicep Curls
Banded Thrusters

B] Military Press
DB Reverse Lunges

C] DB Lateral Raises
Forearm Plank Hold

D] Hollow Body...

Workout begins at: 14:27 min

Equipment List:

- Two Moderate Dumbbells
- Two lighter DB or One Light Kettlebell

A] 3 Rounds
30 sec: DB Arnold Press
Rest 10 sec
60 sec: 30s Running Lunges R + 30s Running Lunges L
Rest 20 sec
90 sec: SL DL + Frontal Raise (45s R/45s L)
Rest 30 sec

B] 3 rounds
3...

Workout begins at: 18:00 min

Equipment list:

- Lighter Pair of Dumbbells
- Moderate Pair of Dumbbells
- Heavy Pair of Dumbbells
- Heavier Pair of Dumbbells
- Heavy AF Pair of Dumbbells

A] 4 sets x 14 Seated DB Military Press (60 sec rest)

B] 4 sets x 14 DB Lateral Raises (60 sec rest)

C] 4 s...

Workout begins at: 9:30 min

Equipment list:

- Bench/Deck
- Lighter Pair of Dumbbells
- Moderate Pair of Dumbbells
- Heavy Pair of Dumbbells

A] 4 sets x 24 Alternating Seated Incline Drag Curls (60-90 sec rest)

B] 4 sets x 24 Alternating Bicep Curls (60 sec rest)

C] 4 sets x 12-14 Lying DB Sk...

Workout begins at: 17:00 min

Equipment list:

- One Moderate Pair of Dumbbells
- Monster Bands - https://undersunfitness.com - Code: "PUMPFIT"

A] 4 sets x 14 SA DB Assisted Rows R + 14 SA DB Assisted Rows L (60 sec rest)

B] 4 sets x 14 Banded DB Deadlifts (60 sec rest)

C] 4 sets x 14 Banded S...