May 21, 2012 Sam Mugavero



Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Lunge Steps.

Complete each quadruplet. Each exercise is performed for 1 minute and for MAX reps during that minute before progressing to the next exercise. REST exactly 1 minute between quadruplets.


1-arm Kettlebell Swings(right arm)

1-arm Kettlebell Swings(left arm)

Goblet Squats  with Kettlebell

Weighted Situps (hold kettlebell to chest)


Lunge steps with Kettlebell Pass Through

Sumo Deadlift High Pulls

1-Arm Kettlebell Thrusters   (right arm)

1-Arm Kettlebell Thrusters   (left arm)


Kettlebell Halo with Ribbon

Kettlebell Skull Crusher

One-Arm Kettlebell Press  (right arm)

One-Arm Kettlebell Press  (left arm)


One-Arm Kettlebell Front Squats (right arm)

One-Arm Kettlebell Front Squats  (left arm)

Kettlebell Windmill  (right arm)

Kettlebell Windmill  (left arm)

Post your thoughts to comments.  Don’t forget to “LIKE” the workout if you performed it even if you might have disliked it while you were working!