30 MINUTES OF HELL (2)

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

erikdeirdre on May 23, 2015

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Workout Category:

Fat Loss, Total Body, Back, Legs, Shoulders

Body Parts:

Back, Thighs, Chest

Description

Circuit A

- pullups or inverted rows

- split squat jumps

- dive bomber pushups

Circuit B

- kettleball single-arm snatch

- kettleball single-arm swing

- kettleball goblet squat

- kettleball deadlift

- burpee

Do 10 reps of pullups/inverted rows, 10 split squat jumps, and 10 dive bomber push ups.

Followed by 9 resp of each exercise, then 8 reps.

Then do Circuit B exercises for 60 seconds each.

Back to Circuit A for 7 through 5 reps followed by Circuit B for 60 seconds each exercise.

Back to Circuit A for reps 4 - 1 followed by Circuit B for 60 seconds each exercise.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Inverted Row	-	10	0
	-	9	0
	-	8	0
	-	7	0
	-	6	0
	-	5	0
	-	4	0
	-	3	0
	-	2	0
	-	1	0
Thighs
Jump Squats: Body Weight	-	10	0
	-	9	0
	-	8	0
	-	7	0
	-	6	0
	-	5	0
	-	4	0
	-	3	0
	-	2	0
	-	1	0
Single-Arm Dumbbell Swing	20 lbs.	10	0
	20 lbs.	9	0
	20 lbs.	8	0
	20 lbs.	7	0
	20 lbs.	6	0
	20 lbs.	5	0
	20 lbs.	4	0
	20 lbs.	3	0
	20 lbs.	2	0
	20 lbs.	1	0
Kettlebell Deadlifts	20 lbs.	10	0
	20 lbs.	9	0
	20 lbs.	8	0
	20 lbs.	7	0
	20 lbs.	6	0
	20 lbs.	5	0
	20 lbs.	4	0
	20 lbs.	3	0
	20 lbs.	2	0
	20 lbs.	1	0
Goblet Squat	40 lbs.	10	0
	40 lbs.	9	0
	40 lbs.	8	0
	40 lbs.	7	0
	40 lbs.	6	0
	40 lbs.	5	0
	40 lbs.	4	0
	40 lbs.	3	0
	40 lbs.	2	0
	40 lbs.	1	0
Chest
Burpees	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Dive Bomber Push Up	0 miles	0	-
	0 miles	0	-
	0 miles	0	-
	0 miles	0	-
	0 miles	0	-
	0 miles	0	-
	0 miles	0	-
	0 miles	0	-
	0 miles	0	-
	0 miles	0	-

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