CHEST, BACK, and CORE...one to GROW on

Active stretches: lats, pecs, biceps and triceps

Warm-up:

• (total body) kettlebell swings x 20
• 25 push-ups
• 25 cable pull-downs (50%) or body rows

Workout:
CORE

• hanging crunches (moon boots or from a heavy punching bag) x 10
• rest 60 seconds
• complete 4 rounds
• reverse crunches x 10
• rest 60 seconds
• complete 4 rounds

CHEST

• single-arm kettlebell bench (on exercise ball or from floor) 70% x 10
• rest 90-120 seconds
• complete 4 rounds

BACK

• pull-ups or body rows x 10
• rest 90-120 seconds
• complete 4 rounds

CHEST

• kettlebell incline bench press (or push-ups with feet elevated) 70% x 10
• rest 60 seconds
• complete 3 rounds

BACK

• kettlebell rows 70% x 10
• rest 60 seconds
• complete 3 rounds

TOTAL BODY FINISHER

• kettlebell turkish get-ups 50% x 10 (5 each side)
• rest 90 seconds
• complete 2 rounds

REPEAT stretches (static this time)
Have a shake and GROW!