Lockdown LIVE Workouts

Lockdown LIVE Workout – Full Body Kettlebell/Dumbbell Workout

Part 1: Warm up

Part 2: 3 min squat challenge.

Hold a squat for 15s then squat for 15s before holding a squat again for 15s and so on until you have done 3 minutes.

Part 3: 6 min EMOM (Every Minute On the Minute)

When we start the clock perform the following 2 exercises back to back, whatever is left of the minute is your rest before we go again.

  • Swings 10 reps
  • Single-arm thrusters 5 reps each arm

Part 4: Perform each exercise for 45s with 15s rest between each.

Complete 3 rounds back to back for 12 minutes of work.

  • Bulgarian spit squat left leg
  • Push ups with a 2s pause at the bottom
  • Bulgarian salt squats right leg
  • T rotations

Part 5: Perform each exercise for 25s with 5s rest between each.

Complete 3 rounds back to back for 6 minutes of work.

  • Single armchair supported row left arm
  • Single armchair supported row right arm
  • Push press left arm
  • Push press right arm

Be sure to have a stretch in your own time

EQUIPMENT NEEDED: For this workout, you will need a kettlebell or a dumbbell and a chair of some sort.