Home Workout 18

Click on the underlined exercise names to view the technique.

Sets x Reps Rest Tempo
1a

1b

1c

Kettle Bell Hammer Curl

Kettle Bell Skullcrusher

Band Face Pull

3 x 16

3 x 16

3 x 16

10

10

30

3-0-1

3-0-1

3-0-1

2 Kettle Bell Pendlay Row 5 x 5 (per arm) 90 4-0-1
3a

3b

Kettle Bell Front Raise

Push Up

3 x 8-12

3 x 8-12

10

60

3-0-1

3-0-1

4a

4b

Kettle Bell Lateral Raise

Renegade Row

3 x 10 (total)

3 x 4-8 (per arm)

10

60

3-0-1

2-0-1

5a

5b

Swiss Ball Tucks

Swiss Ball Crunch

3 x 4-8

3 x 16

10

60

2-0-1

n/a