Efficient, focused and intensive full body workout.

This full body workout is build up by 4 intensity levels. Starting with a light warm up. Followed by Kettlebell exercises, first moderate intensity and secondly with a high intensity finisher. Third some intensive stomach exercises and forth a cool down with stretching.

This training targets your whole body, such as core muscles, chest, back, thighs, legs and arms. It also work on your strength, balance, endurance and functionality. It is a great workout, with simple movements and high payout. A full body workout in less than 1 hour, including warm-up and cool down. During the training I used a GymBoss-timer to perform interval training with high intensity. It enables you to completely focus on the exercise while letting the timer tell you when to switch.

Here is the sequence of each exercise and in the order they are performed.


  • Skipping Rope
    • 2 min both legs simultaneously
    • 2 min switching leg each jump or second jump
    • 2 min 10 jump left, 10 jump right and repeat
  • 30 Jumping Jacks
  • 30 High Knee Lifts
  • 30 Butt Kicks
  • 10 Propels each side
  • 5 Hip Circles, clockwise and counter clock wise
  • 10 Arm swing upwards and 10 downwards
  • Hanging in arms for 15 – 20 breaths

Now the body temperature have increased and the muscles are warm. Ligaments are warm and increased joint-fluid is given. A good 1 minute break and ready to work with higher weights and intensity.

Kettlebell (20kg) training (Instructor Level 1 minimum requirements):

  • 4 x Get ups (Turkish get-ups starting from the ground)
  • 20 x Hand to Hand swing
  • 20 x Dead clean and Press-up
  • 20 x Swinging clean and Push Press-up
  • 20 x Reverse lunges with Goblet Hold
  • 10 x Jump Squats with Kettlebell

30s pause

  • 20 x Swing Around
  • 20 x 2 Hand grip swing

Pause for 2 – 3 minutes and follow up with completing this circuit for 2 rounds:

  • 2 x Kettlebell Swing (30s)
  • Rest (10s)
  • Push ups on Kettlebells (30s)
  • Rest (10s)
  • Plank on Kettlebells rows (30s)
  • Rest (10s)
  • Complete 2 x this circuit

Rest for 30s

  • 20 x Swing Around
  • 20 x 2 Hand grip swing

Pause 1 – 2 minutes.

Next is the stomach and back exercises. The circuit is build up by 4 stomach exercises and if you cannot hold your legs raised throughout the whole circuit then a rest period is made by doing lying back bends with straight arms.

Start with 1 repetition in each, after a full round, continue with 2 repetition in each and so on until you reach 10 repetitions in each exercise. The total amount of crunches is in the brackets:

  • Raised bended legs stomach crunches (55)
  • Straight legs toe touch stomach crunches (55)
  • Straight legs upward pushes, arms and head remains flat on the ground (55)
  • Bicycle stomach crunches (110)
  • Total 275 repetitions

Remember if you put the legs down during the circuit or need to relax, then switch to do lying back bends. While after some practice you can do the whole circuit without relaxing, then perform 10 – 20 back bends after the circuit.

Cool down and stretching:

  • Front thigh standing stretch
  • Back thigh standing stretch
  • Front bend over holding big-toe
  • Downward dog
  • Upward dog
  • Chest stretch
  • Shoulder stretch
  • Triceps stretch
  • Lie down for 5 minutes

Check out the gallery below for pictures from the workout.

This slideshow requires JavaScript.

May you have a great workout and get the results you want.

Are you sitting back with any questions or inspired to receive further training advice, then click the follow via email button in the top right corner.

Thank you and to yours,

– Unbreakable Health


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