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fitness at hom

Workout: Bottoms Up!

person lifting a kettlebell, you can only see the lower half of them, as they do the bottoms up! workout

Time: 60 minutes

Equipment Needed: A Stopwatch, Dumbbells, and a Partner

Warm Up: 5 - 10 minutes

Starter:

Perform the following 4 exercises for 4 minutes.

  • 4 V-Jumps

  • 4 Spiderman Plank (each leg)

  • 4 Toe Touches

  • 4 Prisoner Squats

Rest 2 minutes.

Perform the following exercises for 10 reps each, rest 30 seconds, and repeat for 4 sets total. After completing each set, perform 20 seconds of work followed by 10 seconds of rest for 2 ½ minutes. Then move to the next 4 sets of 10 reps exrcise.

Set #1:

  • 10 Reverse Lunges with a Bicep Curl (each leg)

  • 10 Lateral Lunges with Lateral Arm Side Raises (each leg)

  • 10 Forward Lunges with Overhead Press (each leg)

  • 10 Lunge Jumps

  • Rest 30 seconds

  • Repeat for 4 total sets

Rest 2 - 3 minutes.

Set #2:

  • 20 seconds Snow Angels

  • Rest 10 seconds

  • Repeat for 5 total sets

Rest 2 - 3 minutes.

Set #3:

  • 10 Hydrants (each leg)

  • 10 Donkey Kicks (each leg)

  • 10 Sumo Squats with High Pull

  • 10 Frog Jumps

  • Rest 30 seconds

  • Repeat for 4 total sets

Rest 2 - 3 minutes.

Set #4:

  • 20 seconds Wind Sprints

  • Rest 10 seconds

  • Repeat for 5 total sets

Rest 2 - 3 minutes

Ab Finisher (with a Partner):

Perform the following exercises for 50 reps each.

  • 50 Partner Sit-Ups (each person completes 50 reps)

  • 50 Partner Leg Throws (each person completes 50 reps)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MikeSaran from Getty Images

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