Video demonstration of the 5 Kettlebell exercises in this workout
Video demonstration of the 5 Suspension exercises in this workout
Workout by Glenn Cranham B.Sc (Hon’s)
| Exercise | Time (secs) | Rest (secs) |
| Warm up & mobility | 4 mins | |
| Pistol Squats (Sus) | 50 | 15 |
| Alternating Single Arm Swing (KB) | 50 | 15 |
| Chest Press (Sus) | 50 | 15 |
| Double KB Front Squats (KB) | 50 | 15 |
| Sprinters Starts (Sus) | 50 (25/25) | 15 |
| Single Arm Clean & Press (KB) | 50 (25/25) | 15 |
| Row (Sus) | 50 | 15 |
| Woodchop Lunge (KB) | 50 (25/25) | 15 |
| Lateral Jump Squats (Sus) | 50 | 15 |
| Double Arm Push Press (KB) | 50 | 15 |
| Rest then Repeat Once | 60 | |
| Cool Down | 3 mins |
Work across gravity to adjust suspension intensity & select the KB resistance appropriate to yourself or client.
| Female (Kg) | Male (Kg) | |
| Athletic-Elite | 14-18 | 22-28 |
| Intermediate | 8-12 | 16-20 |
| Beginner | 4-8 | 8-14 |
This uses the peripheral heart action (PHA) system as a circuit to maximise the cardiovascular demand for accelerated calorie burning.
Have fun, work hard!