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 | — | — |
01 Inchworm Dog Walk
1 min
Progression 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
02 Single Arm Snatch to Reverse Lunge
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 | — | — |
01 Thoracic Table Top Opener
1 min
Progression Perform within available range as tolerated
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.