WORKOUT

KB/DB HIIT 2

A 6-exercise kettlebell or dumbbell HIIT circuit. All exercises can be done with a single KB or DB of your choice. Tabata: 45 sec work / 15 sec rest per station, repeat entire cycle 2–4 times.

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 KB Swing Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest —
02 Bear Crawl Pull Across Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Tap weight instead of pulling
03 Overhead Walking Lunge Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Split squat instead of lunge
04 Atlas Swing Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Farmer carry
05 Renegade Row Push Up Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest On knees, shoulder tap
06 Squat Halo Tabata: 45 sec work / 15 sec rest, repeat entire cycle 2–4 times Work faster, do more weight, wear weight vest Standing halo vs squat halo
01 KB Swing

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

Progression Work faster, do more weight, wear weight vest
02 Bear Crawl Pull Across

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 instead of pulling
03 Overhead Walking Lunge

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

Progression Work faster, do more weight, wear weight vest
Modification Split squat instead of lunge
04 Atlas Swing

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

Progression Work faster, do more weight, wear weight vest
Modification Farmer carry
05 Renegade Row Push Up

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

Progression Work faster, do more weight, wear weight vest
Modification On knees, shoulder tap
06 Squat Halo

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

Progression Work faster, do more weight, wear weight vest
Modification Standing halo vs squat halo
COOL DOWN
# Exercise Dosage Progression Modification
01 Lumbar Gapping Stretch 1m B Increase range of motion Bent top elbow
02 Pigeon Stretch 30s B Increase range of motion FABER stretch
03 Thoracic Table Top Opener 30s x 2 Increase range of motion Bend knees
04 Inverted Wall Squat 1m Increase range of motion Butt further from wall
05 Pec Stretch 30s B Increase range of motion Wall/door/rack/supine
01 Lumbar Gapping Stretch

1m B

Progression Increase range of motion
Modification Bent top elbow
02 Pigeon Stretch

30s B

Progression Increase range of motion
Modification FABER stretch
03 Thoracic Table Top Opener

30s x 2

Progression Increase range of motion
Modification Bend knees
04 Inverted Wall Squat

1m

Progression Increase range of motion
Modification Butt further from wall
05 Pec Stretch

30s B

Progression Increase range of motion
Modification Wall/door/rack/supine

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.

← Back to Strength & Conditioning