WORKOUT

KB/DB HIIT 1

A 6-exercise kettlebell/dumbbell HIIT circuit. Tabata style: 45 sec work / 15 sec rest per station, repeat entire cycle 2–4 times depending on time available.

Kettlebell or dumbbell
Cardio HIIT
WARM-UP
# Exercise Dosage Progression Modification
01 Tactical Training Warm Up Complete before main workout — —
01 Tactical Training Warm Up

Complete before main workout

MAIN WORKOUT
# Exercise Dosage Progression Modification
01 Single Arm Snatch to Reverse Lunge Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Strict press vs snatch
02 Pull Over Crunch to Standing Overhead Press Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Limit overhead motion
03 Hot Hands Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Slower pass
04 Half Kneel Core Chop Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Atlas swing, bent elbows
05 Plank OH KB Slide Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Tap weight vs slide
06 Squat with Horizontal Press Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Press in standing vs squat
01 Single Arm Snatch to Reverse Lunge

Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times

Progression Work faster, do more weight, wear weight vest
Modification Strict press vs snatch
02 Pull Over Crunch to Standing Overhead Press

Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times

Progression Work faster, do more weight, wear weight vest
Modification Limit overhead motion
03 Hot Hands

Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times

Progression Work faster, do more weight, wear weight vest
Modification Slower pass
04 Half Kneel Core Chop

Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times

Progression Work faster, do more weight, wear weight vest
Modification Atlas swing, bent elbows
05 Plank OH KB Slide

Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times

Progression Work faster, do more weight, wear weight vest
Modification Tap weight vs slide
06 Squat with Horizontal Press

Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times

Progression Work faster, do more weight, wear weight vest
Modification Press in standing vs squat
COOL DOWN
# Exercise Dosage Progression Modification
01 Quadruped Thoracic Rotation x 10 B Increase range of motion Hips over knees vs sit on feet
02 Frog Pose 30s Increase range of motion Smaller range
03 Cross Body Shoulder Stretch 30s B Increase range of motion N/A
04 Prone Quad/HF Stretch 1m B Increase range of motion 1/2 kneeling, standing
05 Shoulder Around the World x 10 B Increase range of motion Over/unders
01 Quadruped Thoracic Rotation

x 10 B

Progression Increase range of motion
Modification Hips over knees vs sit on feet
02 Frog Pose

30s

Progression Increase range of motion
Modification Smaller range
03 Cross Body Shoulder Stretch

30s B

Progression Increase range of motion
Modification N/A
04 Prone Quad/HF Stretch

1m B

Progression Increase range of motion
Modification 1/2 kneeling, standing
05 Shoulder Around the World

x 10 B

Progression Increase range of motion
Modification Over/unders

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.

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