42CS

If you have a medicine ball, you can do this whole workout with it. If not, use a db. Do 12 reps of all exercises. If it's a single side exercise, do 12 reps each side.


1. Chest press into pullover (so either press with two lighter weights so that you can do a pullover with the combined weight...or hold one heavy weight and do a chest press from the center then down into a pullover)

2. Shoulder to shoulder Chest Presses (one weight held in both hands, press from right shoulder up to middle down to left shoulder down to middle, etc).

3. Squat with ball or weight, at bottom of squat, put weight on ground and jump out over it into plank position. Come back to squat position, pick up weight, stand up and press it over head.

4. Loaded hops. hold weight. Hop on both feet...side to side, front to back. That's one rep.

5. Lateral Rainbow Presses. Hold ball or weight in both hands. Start with weight at right shoulder. Lift up and over your head, in a rainbow motion, ending at left shoulder.

6. Single arm presses ( do these with the ball too...it works the tiny little stabilizer muscles and your hands to try and press the ball up and down without dropping it).

7. Squat Slides. Stand in squat position. Place a dumbbell parallel to the inside of one foot. Squat down. As you rise up, push the db over to the other foot. Repeat going the other direction. This will work the inside of your thighs in quite a lovely way! :)

8. Squat to Upright Rows. Hold ball or weight with both hands. Squat, touch weight to ground, keeping chest up and back flat. Rise up and perform an upright row (weight to under chin, elbows pointing to ceiling).

41C

Do 10 reps of each exercise, 1-12. Rest as needed between exercises. Perform 3 rounds total.

1. Swings
2. Weighted side lunges (hold weights on shoulders or down by sides)
3. Plank with dumbells into side planks and shoulder presses (if you don't remember what this is, just give me side planks, 30 seconds each. Then shoulder presses on their own).
4. Plank jump outs (in plank position. Jump both feet in so you're squatting, then jump both feet back out. Keep nice solid core and back. In and out once is one rep.
5. Squat with front shoulder raises. Hold LIGHT dumbbells, arms hanging down, palms facing thighs. As you squat down, raise your arms until they are 90 degrees from your shoulders. As you rise from your squat, your arms return to straight down.
6. 1 leg bent rows. Hold db or kb in right hand. Bend right leg at knee, so you're standing on left foot only. Hinge at hips, so you're in a nice table top position with tight abs and back, arm hanging down. Perform 10 rows (thumb to armpit). Switch sides and perform ten more.
7. Stability ball sit ups
8. Step Ups
9. Push ups
10. Dips
11. Renegade Rows
12. Broad Jumps

40C

5 Minutes of Joy

workout 183

AMRAP 5 minutes (perform each group of exercises in order for five minutes, rest 2 minutes and move to next group of exercises).

Group 1: 15 jumping jacks
10 Air Squats
5 Push Ups

Group 2: 15 Swings
10 walking Lunges with weight
5 Snatches, each side

Group 3: 15 around the body, each way
10 Sit ups with weight
5 burpees

Group 4: 15 Tricep Extensions
10 Bicep Curls
5 1 legged squats, each side

Group 5: 15 Chest Presses
10 Lat Pulldowns
5 Skullcrushers

Group 6: 15 crunches
10 Russian Twists
5 Glute Raises

39C

Basic Circuit

Perform each exercise for one minute. Move directly from one exercise to the next.

Perform 3 rounds total; resting 2-3 minutes between rounds.

1. Squat Throws
2. Weighted Squats
3. Swings
4. Dips
5. Flyes (on your back)
6. Planks
7. Walking Lunges
8. Sprints or some other form of cardio. Do 10 seconds on, 10 seconds off for 60 seconds total.

38C

Bodyweight Hell

Perform 3 rounds of the following. Descriptions of the exercises followed by an asterisk can be found of the '50 Bodyweight Exercises' linked in the right sidebar.

5 Inchworms*
5 Pushups
10 Situps
10 one legged squats (5 each leg) (http://www.youtube.com/watch?v=POGsjMgLOP8 is assisted with stability ball)
10 Jumping Jacks
10 Russian Twists *
10 Curtsy Lunges (1R, 1L...)*
10 Dips
10 Squat Jump and Reach *
10 x 4 count Flutter Kicks (1,2,3...1 1,2,3...2 1,2,3...3)
10 Calf Raises
10 Situps
5 Pushups
5 Inchworms

Rest a couple minutes between rounds.

37C

Mash Up Tabata

Short and Intense. 16 minutes of work total!

20 seconds of work, 10 seconds of rest. Do each move for 1 minute, then move to the next one. Perform 4 rounds total.

For example: 20 seconds lunges, 10 seconds rest...repeat lunges (both work and rest)
20 seconds mountain climbers, 10 seconds rest...repeat mountain climbers
20 seconds air squats, 10 seconds rest...repeat squats
20 second plank, 10 seconds rest..repeat plank

Rest 2-3 minutes, then repeat until you have completed 4 rounds (16 minutes) total.

If you feel like you need more, then see how long it takes you to do the following:

100 jumping jacks
75 sit ups
50 push ups
25 burpees

36C

Kettlebell Pyramid Circuit Workout

Reps per round: 4 > 6 > 8 > 10 > 8 > 6 > 4

So do 4 reps of exercises 1-6. Take a minute break if needed.
Then do 6 reps of exercises 1-6. Take a minute break if needed.
Then do 8 reps of exercises 1-6....etc, etc, etc.

1. Goblet Squats

2. Double KB press (if only one bell of each weight, then just do all reps R, then all reps L)

3. Deadlift Burpees (Heaviest kb's you have in hands...do a deadlift, when you return the bells to the ground, you put your hands on the ground in front of them, and jump out into a plank over them. The bells should be around your chest/stomache...not right under your face!)

4. Pushups

5. Double KB Bent Row (same disclaimer as the presses)

6. Overhead Swings - heavy

35C

Ultimate 500 Rep Workout

Perform 50 reps of each exercise. Most challenging to is perform each exercise in it's entirety before moving on. To modify, either perform 2 rounds of 25 reps each or 5 rounds of 10 reps each.

1. Swings

2. Russian Twist Press Outs (sit down, knees bent, feet on floor, back at a 45 degree angle. hold weight in both hands and alternating bring weight to each hip. this part you've done alot. Here's the new part: Extend arms fully in front of you between each side hip touch.

3. KB deadlifts

4. KB high pulls, 25 each arm

5. KB Cleans, 25 each arm

6. Sit ups (weighted more challenging, bodyweight less)

7. 1 arm bent rows, 25 each arm

8. Weighted Squats

9. Snatches, 25 each side

10. Alternating swings (so it will end up being 25 each arm)

34C

Sorta Tabata!

you will do 8 rounds of the follow 4 exercises.

Rounds will consist of 45 seconds of work and 15 seconds of rest.

Do One Round of EACH exercise, then perform the second round of EACH exercise, etc. Do not do all 8 rounds of one exercise before moving to the second. That's why it's called 'sorta tabata'! lol! That and the timing.


1. Kettlebell cleans into a squat, then press them overhead. So clean the bells before every squat.

2. Alternating 1 arm swings.

3. Kettlebell high pull burpees...http://www.5min.com/Video/How-to-Perform-Kettlebell-Burpee-and-an-High-Pull-60151916...I hate his high pulls, but it's the only thing I can find that shows how I want your 'burpees'. So start with bell on the ground. Perform a high pull, return bell to ground, then jump out into your plank over the bell. No push up...no cheerleader jump. :)

4. Kneeling Kettlebells. Hold one bell in rack position and support with opposite arm. Almost cradle in to your chest. Holding it securely, go down on your right knee, then bring your left down, so you're kneeling on the ground on both knees. Then bring right leg up, then left. So you'll go from standing, to full kneel, back to standing. Alternating legs...so start the kneel with the right leg first time, then the left leg the next time. Every other round, change which side of your body you're racking the 'bell on. sorry, no video! :)

33C

Fives!

Perform each group of exercises for three rounds, then move on to the next group of five.

1. 15 box jumps
2. 15 heavy swings
3. 15 glute bridges (on back, knees bent, feet flat on floor. Bell on pubic bone, squeeze glutes and raise hips to the ceiling)
4. 15 second plank
5. 45 jump ropes



1. 5 Incline Pushups (hands higher than feet)
2. 10 alternating forward lunges
3. 5 Decline Pushups (hands lower than feet)
4. Sloooooooow sit ups with weight
5. 30 jumping jacks



1. 15 Chest Presses
2. 15 Pulldowns
3. 15 Skull Crushers
4. 15 Russian Twists
5. 3x10 second sprints

32C

Five Rounds:

1st round: 15 seconds
2nd round: 30 seconds
3rd round: 1 minute
4th round: 30 seconds
5th round: 15 seconds

1. weighted step ups
2. dips
3. Incline push ups
4. squats with hi knees (squat, then as you come up, lift right knee high. squat normal, then lift left knee as you come up. alternate legs)
5. overhead carry, right arm
6. single kettlebell deadlifts
7. overhead carry, left arm
8. Swings
9. Side jumps (like hopping sideways, back and forth, just try to go BIGGER. :) )
10. Pulldowns

31C

Supersets!

Do 1 minute exercise A, then 1 minute exercise B, then rest 30 seconds. Repeat same two exercises for a total of 3 rounds. Rest 2-4 minutes after each group of exercises, then move on to the next one.

1A: Swings...any kind you want. Do normal, alternating, single, overhead...and change each round if you want.
1B: Planks...whichever variation is challenging. Mix it up.

Set 2 is actually completely different. sorry! lol! For Set 2, do 30 seconds squatting with weight in right hand, then 30 seconds pressing with weight in right hand. Then 30 second squats weight left, 30 seconds press weight left. That's one round. Repeat for a total of three.

2A: Squat with offset load (hold one heavy weight on one side)
2B: Single Arm Presses

3A: Double dumbbell or kettlebell deadlifts (hold one in each hand)
3B: Bicep Curls/Tricep Extensions/Upright row (weights under chin, elbows to ceiling)
For this round: do deads each time, but switch up the upper body. Bi's first round, tri's second, etc...

4A: Situps (weighted)
4B: Double KB or DB Bent Row