30C

Triplets

Do each group of three exercises in it's entirety (10 reps each exercise, 3 rounds total) before moving on to second group of exercises. Transition as quickly as possible between exercises within each group. Minimal rest between the three rounds. 1-2 minute rest between each new group.

Group A:
* Half Kneeling halos (http://www.youtube.com/watch?v=xD7WJ_8fHs8)
* Push ups
* Box Jumps

Group B:
* Around the body kb
* Slooooooooooow kb situps
* burpees

Group C:
* Side Step ups with dbs (http://www.youtube.com/watch?v=VgVTY19Blrw)
* Swings
* Plank

29C

1 minute each exercise. 3 rounds total. Break 1-2 minutes in between rounds.

1. Squat throws if you have a medicine ball. Squat thrusts with a db if you don't.
2. Tactical Lunges with kb.
3. DB Good Mornings into an Arnold Press (http://www.youtube.com/watch?v=-N7iUynJS8c)
4. Bicep Curls
5. 3 way Squats (http://www.youtube.com/watch?v=S5L_2pvsvDU)
6. Tricep Extensions
7. Situps
8. Chest Press

Workout 28C

Perform each exercise for 30 seconds, then move directly to next exercise.
Perform 5 rounds total, resting 1-2 minutes between each round.

1. dips
2. weighted step ups
3. incline push ups
4. deadlifts with db or kbs...whichever are heavier.
5. Swings
6. Mountain climbers
7. SDHP with kb (video linked at right. I apologize in advance for the cheesy ass music. The form is good, though. lol!)
8. Walking Lunges

Workout 27C

Supersets!

Do 1 minute of exercise A, then 1 minute of exercise B. Rest 30 seconds. Repeat twice more, then move on to the next set of exercises (C,D/ E,F/ etc)

A. Broad jumps
B. Heavy KB Swings

C. Db Shoulder Presses
D. DB Squats

E. Single leg KB Deadlifts (30 seconds each side)
F. Single arm KB Rows (30 seconds each side)

G. Farmer's walk (whatever you have heavy, one in each hand. Do not have to have same weight on each side).
H. Push Ups

Workout 26C

Perform 15 reps of each exercise. Perform circuits for 30 minutes, however many rounds that is!

1) Box Jumps/Weighted Step Ups
2) Med Ball Tosses (throw weighted ball as hard as possible and sprint to catch it)
3) Walking Overhead Lunges (kb or kb overhead), do 16 so your legs are even! :)
4) Snatches (db or Kb), do 15 each arm
5) Windmills (http://www.youtube.com/watch?v=qFMlXpF5rCk)
6) Dips
7) KB Swings, heavy
8) Bulgarian Split Squats (http://www.youtube.com/watch?v=1CvEs-TOIKM)(16 total to be even)

Workout 25C

Perform each exercise for 1 minute.

After each round of exercises, rest 2 minutes. Then do a maximum hold front plank, followed by 25 crunches.

Perform 3 rounds total.



1) Frog Squats (http://www.youtube.com/watch?v=yocvCLRpBd4) linked at the right.
2) 21's (Biceps) (http://www.chunkfitness.com/exercises/arm-exercises/bicep-exercises/3-part-curls-21s-dumbbell) linked at the right.
3) 21's (Triceps) Same concept as the biceps, but working the overhead tricep extension instead.
4) Plie Squats (http://www.youtube.com/watch?v=zCVANw41B8c) linked at the rights
5) Alternating Front Lunges with an upright 2 handed dumbbell row
6) Alternating Back Lunges with a tricep kickback
7)Renegade Rows (no push up...just the row in push up position)
8) Alternating kb shoulder presses

Workout 24C

Perform each exercise for a minute.

Do all exercises in Group A. Rest 1 minute. Perform 2 minutes of cardio, your choice. Rest 1 minute. Do all exercises in Group B.

Repeat 3 times.

Group A

Overhead farmer's Carries (kettlebells overhead and walk!)
Step up's with weights
Dips
Split Squats (foot up on step, face away from step and squat...looks more like a static lunge with your back foot elevated. We call it a squat just to f' with you. lol!)
Incline Pushups on step
Overhead farmer's carries (Yep...again)

Cardio

Group B

Halos, 30 seconds each direction
Goblet squats
Around the Worlds, 30 seconds each direction
Forward lunges with 'bells, alternating legs
Chest press
Sit ups
Plank

Workout 23C

Deck of Cards: Revisited

Each card denotes a different exercise, with different exercises being assigned to odd cards and even cards. The number on the card denotes the number of reps. Royals are 12 reps. Aces are 15.

Jokers equal one minute of rest. or 10 burpees depending on how masochistic you're feeling.

Hearts, even = flyes
Hearts, odd = crunchy frogs

Diamonds, even = walking lunges
Diamonds, odd = box jumps

Clubs, even = deadlifts
Clubs, odd = sit ups

Spades, even = goblet squats
Spades, odd = swings

Workout 22C

Kettlebells

3 rounds for time:

10 overhead swings
10 high pulls, each side
10 heavy normal swings
10 tactical lunges, total
10 one hand swings, each side
10 goblet squats
10 around the worlds, each side
10 renegade rows (rows in push up position)
10 Russian Twists