⚠️ WARNING

Use at your own risk. Please see our disclaimer!

🏋️ Needed Equipment

• x2 Light Dumbbells
• x2 LightDumbbells
• x2 Moderate Kettlebells
• Heavier Kettlebells

 

🔥 WORKOUT BREAKDOWN

 

⭐ Part 1

 

Every 1:30min complete the station.
Repeat each station 3 times before moving to the next one.
Rest additional 30sec between sections.

A: 8 DDB Bent Over Rows + 10 Back Elevated KB Pull‑Overs
B: 8 Push‑Ups + 10 DDB Chest Elevated Chest Presses
C: 8 DDB Arnold Presses + 10 DDB Rear Delt Skiers
D: 8 DDB Triceps Extensions + 10 DDB Triceps Presses
E: 8 DDB Hammer Curls + 10 DKB Biceps Swing Cleans

👉 REST 2min before you start Part 2

⭐ Part 2 [12min]

30/60/90

• 30sec: BC Breakdancers
• 10sec: REST
• 60sec: Thigh Killas
• 20sec: REST
• 90sec: Sprawl to S/A KB Snatch [alt]
• 30sec: REST

REPEAT 3 TIMES

👚 Outfit

FYR Apparel FYR Apparel

🎵 Sound: NoCopyrightSounds

/ @nocopyrightsounds

• Lost Sky x Anna Yvette – Carry On — Trap — NCS — Copyright Free Music
• Mendum – Beyond (feat. Omri) — Melodic Dubstep — NCS — Copyright Free Music
• Xaia, Rain Man, Oly – Breakdown — Dubstep / Female Vocal — NCS — Copyright Free Music
• it’s different – Shadows (feat. Miss Mary) — Trap — NCS — Copyright Free Music
• Culture Code – Make Me Move (feat. Karra) — Dance Pop — NCS — Copyright Free Music
• Vanze x Balco x Fransis Derelle – All I Need (feat. Brenton Mattheus) — NCS — Copyright Free Music
• Rogers & Dean – No Doubt — Future Bass — NCS — Copyright Free Music
• Netrum – Pixie Dust — Drumstep — NCS — Copyright Free Music
• Facading – Walk Away — [NCS Release]
• JNATHYN – Dioma — [NCS Release]
• Zack Merci – Ray of Light (feat. Nieko) — [NCS Release]
• Max Brhon – Humanity — Electronic — NCS — Copyright Free Music