DB Power Conditioning 1

This workout is an explosive circuit designed to build and maintain lean muscle, power, and build a more athletic physique. You only need a pair of Dumbbells and limited space. Ideal for a crowded gym or hotel workout.

FULL BODY COMPLEX (30min)

Equipment Needed:

• 2 x Medium Dumbbells (Male - 10kg-15kg / Female - 7.5kg-12.5kg)

Perform all exercises in order for as many reps as possible. Take 60 seconds rest after each completed round.

PC CIRCUIT

40 sec work | 20 sec rest | 3-5 Rounds

1. Dual DB Devils Press
2. Alternate Reverse Lunges
3. Alternate DB Snatch
4. Renegade Row with Push Up
5. DB Romanian Deadlift

60 SEC REST

CORE FINISHER

30 sec work | 10 sec rest | 2-4 Rounds

1. DB Leg Lift Overs 
2. Russian Twist
3. Weighted Deadbug

30 SEC REST

DB Power Conditioning 2

This workout is an explosive circuit designed to build and maintain lean muscle, power, and build a more athletic physique. You only need a pair of Dumbbells and limited space. Ideal for a crowded gym or hotel workout.

FULL BODY COMPLEX (30min)

Equipment Needed:

• 2 x Medium Dumbbells (Male - 10kg-15kg / Female - 7.5kg-12.5kg)

Perform all exercises in order for as many reps as possible. Take 60 seconds rest after each completed circuit.

PC CIRCUIT

40 sec work | 20 sec rest | 3-5 Rounds

1. Dual DB Snatches
2. DB Thrusters
3. Burpee Over DB
4. Alternate DB Curls
5. Deep DB Push Ups

60 SEC REST

Core Finisher

30 sec work | 10 sec rest | 2-4 Rounds

1. Hand Walkouts
2. Lying Leg Raises
3. Hollow Hold

30 SEC REST

Kettle Bell Complex 1 (45MIN)

Kettlebells are a great tool to build muscle, explosive power, and functional strength + conditioning. They are one of the most versitile pieces of kit to light a fat burning fire throughout the whole body. The KBC is a circuit based metabolic conditioning workout.

Equipment Needed: KB set

• 1x Light Weight Kettlebell (Male – 12kg / Female – 8kg)
• 1x Medium Weight Kettlebell (Male – 20kg / Female – 12kg)
• 1x Heavy Weight Kettlebell (Male – 24/28kg / Female – 16/20kg)

BUY IN (COMPLETE 3 SETS)

1. Crawl Out Plank x6-8
2. Bird Dog Exercise x6-8 e.s.
3. Deadstop KB Swing x6-8

NO REST

ROUND A (COMPLETE 4 SETS)

1. KB Clean x8-10 e.s.
2. KB Front Rack Reverse Lunge x8-10 e.s.
3. Heavy KB Swings x16-20

REST 60 SEC

ROUND B (COMPLETE 4 SETS)

1. KB Snatch x8-10 e.s.
2. KB Windmill x8-10 e.s.
3. Weighted Hollow Rocks x16-20

REST 60 SEC

ROUND C (AMRAP 9MIN)

1. Turkish Get up x3 e.s.
2. Burpees x6

NO REST, REPEAT FOR TIME - YOU GOT THIS!

Bodyweight Blitz 1

No equipment, no problem. This body weight workout can be done anywhere to help maintain your fitness and fat loss goals.

FULL BODY HIIT (30min)

Equipment Needed:

• Yoga Mat

Complete as many reps as possible for each interval set.

Each superset is 3 working sets back to back. Each round the work and rest times decrease. Once all 3 rounds are completed take a 60 second rest and proceed to the next circuit

ROUND 1 - 45 SEC WORK | 15 SEC REST
ROUND 2 - 35 SEC WORK | 10 SEC REST
ROUND 3 - 25 SEC WORK | 5 SEC REST

SUPERSET A

1. Squat Jumps
2. Push Ups

REST 60 SEC

SUPERSET B

1. Squat Thrusts
2. Shoulder Taps

REST 60 SEC

SUPERSET C

1. Side Lunges
2. Suicide Planks

REST 60 SEC

FINISHER: Perform as a 4 MIN Tabata | 20 SEC WORK | 10 SEC REST | 8 ROUNDS

• Burpees - AMRAP