Intermediate
Engine and core
Kettlebell and bodyweight circuits for fitness you can feel on the stairs.
- Weeks
- 6
- Days a week
- 3
- Goal
- Conditioning
- Start
Session 1
Swing day
Hips and conditioning
- Kettlebell swing
60 s rest2 swaps
5 × 15
- Push-up
60 s rest2 swaps
4 × 12
- Mountain climber
40 s rest
4 × 40 sec
- Goblet squat
60 s rest2 swaps
3 × 15
- Forearm plank
45 s rest
3 × 60 sec
- Start
Session 2
Bodyweight day
Legs and pulling
- Jumping jack
30 s rest
4 × 45 sec
- Reverse lunge
60 s rest
4 × 12
- Inverted row
60 s rest2 swaps
4 × 10
- High knees
30 s rest
4 × 30 sec
- Crunch
45 s rest
3 × 20
- Start
Session 3
Mixed day
Full body
- Kettlebell swing
60 s rest2 swaps
4 × 20
- Bodyweight squat
45 s rest
4 × 20
- Pike push-up
60 s rest
3 × 8
- Band row
45 s rest
3 × 15
- Bird dog
45 s rest
3 × 10