Download Week 1: Full Body Functional Strength & Conditioning
Day 1 – Full-Body Power
Format: 20-min AMRAP
- Kettlebell Swings – 15 reps – Tutorial
- Dumbbell Clean & Press – 8 reps per side (Single arm, complete all reps on one side, then switch) – Tutorial
- Kettlebell Goblet Squat – 12 reps (Hold at chest) – Tutorial
- Burpees – 10 reps – Tutorial
- Plank to Push-Up – 10 reps (Alternate arms) – Tutorial
Day 2 – Upper Body Strength & Core
Format: 4–5 rounds
- Dumbbell Floor Press – 10–12 reps – Tutorial
- Kettlebell Bent-Over Row – 10 reps per side – Tutorial
- Dumbbell Z-Press – 8 reps – Tutorial
- Kettlebell Side Plank Row – 8 reps per side – Tutorial
- Weighted Deadbug – 30 sec – Tutorial
Day 3 – Legs & Conditioning
Format: 20-min AMRAP
- Dumbbell Walking Lunges – 10 reps per leg – Tutorial
- Kettlebell Sumo Deadlift High Pull – 12 reps – Tutorial
- Jump Squats – 10 reps – Tutorial
- Kettlebell Deadlift – 12 reps – Tutorial
- Mountain Climbers – 30 sec – Tutorial
Day 4 – Push-Pull + Stability
Format: 4–5 rounds
- Kettlebell Half-Kneeling Press – 8 reps per side – Tutorial
- Dumbbell Renegade Rows – 10 reps per side – Tutorial
- Kettlebell Goblet Step-Ups – 8 reps per leg – Tutorial
- Dumbbell Turkish Sit-Up – 6 reps per side – Tutorial
- Kettlebell Suitcase Carry – 40 steps – Tutorial
Day 5 – Total Body Burnout + Carries
Format: 20-min AMRAP