ALL-OUT Intermediate Fan Bike Bootcamp Workout w/ Kettlebell

Workout Details

WARMUP
Warmup: Progressive Cycle – 3 minutes
Warmup: Squat w/ Overhead Raise
Warmup: Low Lunge w/ Twist

FULL BODY KETTLEBELL CIRCUIT: ROUND 1
Round 1: Kettlebell Squat to Upright Row – 45 seconds
Round 1: Kettlebell Bent Over Row (Right Arm) – 45 seconds
Round 1: Kettlebell Bent Over Row (Left Arm) – 45 seconds
Round 1: Kettlebell Swing – 45 seconds

DESCENDING FAN BIKE INTERVALS ROUND 1
Round 1: Sprint – 45 seconds
Recovery – 30 seconds
Round 1: Sprint – 30 seconds
Recovery – 30 seconds
Round 1: Sprint – 15 seconds
Recovery – 60 seconds

FULL BODY KETTLEBELL CIRCUIT: ROUND 2
Round 2: Kettlebell Squat to Upright Row – 45 seconds
Round 2: Kettlebell Bent Over Row (Right Arm) – 45 seconds
Round 2: Kettlebell Bent Over Row (Left Arm) – 45 seconds
Round 2: Kettlebell Swing – 45 seconds

DESCENDING FAN BIKE INTERVALS ROUND 2
Round 2: Sprint – 45 seconds
Recovery – 30 seconds
Round 2: Sprint – 30 seconds
Recovery – 30 seconds
Round 2: Sprint – 15 seconds
Recovery – 60 seconds

FULL BODY KETTLEBELL CIRCUIT: ROUND 3
Round 3: Kettlebell Squat to Upright Row – 45 seconds
Round 3: Kettlebell Bent Over Row (Right Arm) – 45 seconds
Round 3: Kettlebell Bent Over Row (Left Arm) – 45 seconds
Round 3: Kettlebell Swing – 45 seconds

DESCENDING FAN BIKE INTERVALS ROUND 3
Round 3: Sprint – 45 seconds
Recovery – 30 seconds
Round 3: Sprint – 30 seconds
Recovery – 30 seconds
Round 3: Sprint – 15 seconds
Recovery

COOLDOWN – 4 MINUTES
Cooldown: Light Pedaling
Cooldown: Low Lunge (Right Leg) – Left Hip Flexor
Cooldown: Hamstring Stretch – Right Leg
Cooldown: Low Lunge (Left Leg) – Right Hip Flexor
Cooldown: Hamstring Stretch – Left Leg
Cooldown: Back Extension Stretch
Cooldown: Child's Pose
Cooldown: Child's Pose – Right
Cooldown: Child's Pose – Left

END WORKOUT