Train on Purpose 100

T.O.P.

Warm-up: 10 minutes

Workout: Complete as many rounds of Group A as possible in 3 minutes, rest for 60-90 seconds, repeat for a total of 5 rounds.

Round:
A1. Kettlebell Goblet Squat: 30 reps
A2. Kettlebell Single Arm Shoulder Press: 15 reps (each side)
A3. Kettlebell Ballistic Row: 15 Reps (each side)
A4. Kettlebell Swings: 30 reps

Cool-Down: Foam Roll and Stretch

Train on Purpose 99

T.O.P.

Warm up for 10 minutes

Do each exercise for 1 minute between each exercise do 1 minute of jumping jacks

Plank Rows
V-ups
Full Burpees
Sit Thrus
Front Squats

Rest for 1 minute

Complete circuit 5 times. Change jumping jacks to mountain climbers, then squat jumps, then ball slams, finishing with jump rope.

Cool Down

Train on Purpose 98

T.O.P.

Warm-up: 10 minutes

Workout:

A1. Dumbbell Reverse Lunges: 15-20 reps (each side), 4 sets

B1. Single Arm Kettlebell Swing: 15-30 reps (each side), 4 sets

C1. Push-ups with Rotation: 15-30 reps, 4 sets

D1. Standing Dumbbell Shoulder Press: 12-15 reps, 2 sets

E1. Dumbbell Lateral Raises: 12-15 reps, 2 sets

F1. Rear Flyes: 12-15 reps, 2 sets

G1. Hanging Side Leg Raises: 10-12 reps, 3 sets

Cool-Down: Foam Roll and Stretch

iHuntFit Bear Complex

How to do The BEAR Complex