WORKOUT
A Quicky
A fast 5-exercise cardio circuit. 2 minutes per exercise, max reps, no rest between exercises. Kettlebell or dumbbell required.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Inchworm Dog Walk | 1 min | Perform within available range as tolerated | — |
| 02 | PVC Overhead Lateral Flexion | 1 min | — | — |
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | KB Swing | 2 min, max reps, no rest between exercises | Weight increase | Smaller range |
| 02 | Single Arm Snatch to Reverse Lunge | 2 min, max reps, no rest between exercises | Weight increase | OH press to lunge |
| 03 | Bear Crawl | 2 min, max reps, no rest between exercises | Weight on back, pull KB/bag | Isometric hold, plank |
| 04 | Pulse Squat | 2 min, max reps, no rest between exercises | Weight increase | No pulse, box squat |
| 05 | Gorilla Row | 2 min, max reps, no rest between exercises | Weight increase | Bent over row |
01 KB Swing
2 min, max reps, no rest between exercises
Progression Weight increase
Modification Smaller range
2 min, max reps, no rest between exercises
Progression Weight increase
Modification OH press to lunge
03 Bear Crawl
2 min, max reps, no rest between exercises
Progression Weight on back, pull KB/bag
Modification Isometric hold, plank
04 Pulse Squat
2 min, max reps, no rest between exercises
Progression Weight increase
Modification No pulse, box squat
05 Gorilla Row
2 min, max reps, no rest between exercises
Progression Weight increase
Modification Bent over row
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Thoracic Table Top Opener | 1 min | Perform within available range as tolerated | — |
| 02 | Bretzel Stretch | 1 min both sides | — | — |
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.