Strength and Endurance Workout / by Stephen Cooper

Equipment needed:  Kettlebell, Gymboss timer

1:10 Intervals

Warm up

Standing torso twist

Tall reach side bends

Alternate step back, capoeira "jinga"

Squat, down to push up, push up, walk back in and stand



Squat hold

Hands off push up

Prone back extension hold, feet up and palms up

Knee pop ups


Squat thrust

Push ups


Lateral plank feet spread (hold for 5 seconds each side, and alternate)


KB lateral lunges alternating side to side

KB rotate to overhead shoulder press

KB bentover alternating rows

KB alternating upright high row

KB biceps curl


KB around the world

KB swing

KB high pull

KB one leg bentover row

KB split leg diagonal front shoulder press


Supine twisting KB chest press with crunch

Half Turkish Get Up with KB

Stretch and Cool Down

Kneeling hip flexor

Butterfly stretch

Straight leg, curl toes, push palms towards toes

Today's Protein Shake - Get up and Go