|Doable Workouts that Work - Full Body

DO-ABLE WORKOUTS - Full Body
Below you'll find a list of workout modules that includes a variety of fitness modalities from kettlebells to bodyweight - individual workouts that can be combined or stand alone. Intensity can easily be adjusted to fit your current level (see notes with each module). Exercise is a high itensity activity, you assume all risk

F-1 Bumping Bells
FULL BODY
JERK 20 / 20
add 2 - 4 kg JERK 15 / 15
add 2 - 4 kg JERK 10 / 10

SNATCH 20 / 20
add 2 - 4 kg SNATCH 15 / 15
add 2 - 4 kg SNATCH 10 / 10

LONGCYCLE 20 / 20
add 2 - 4 kg LONGCYCLE 15 / 15
add 2 - 4 kg LONGCYCLE 10 / 10
*Rest as needed between sets




F-2 Farmer Joe
FULL BODY
Medicine Ball Chops 10 Reps Right / 10 Left
Medicine Ball Hay Bailers 10 Reps Right / 10 Left
Farmers Walks 20 Yard Carry
*Be sure to select an appropriate weight medicine ball for the first two movements (IE: between 4 and 20 lbs). The farmers walks would be better done with dumbbells or kettlebells (IE: 12kg to 32kg).
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F-3 Prison Mike
FULL BODY
Squat Thrust 30 Seconds
Push Up 30 Seconds
Mountain Climber 30 Seconds
Air Squat 30 Seconds
*Repeat 1 to 5 rounds.
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F-4 Simple Kettlebells
FULL BODY
Kettlebell Clean Goal of 20 Reps Left / 20 Right
Kettlebell Press Goal of 20 reps Left / 20 Right
Kettlebell Swing Goal of 20 reps Left / 20 Right
*Perform one or two rounds, rest as needed.
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F-5 Super Hero Workout
FULL BODY
Spiderman Push Up Bring same knee to same elbow while doing a classic push up. Goal of 20 reps (10/10)
Superman Arm / Leg Lifts Start by lying prone, lifting opposite leg and arm a few inches off the floor for a brief hold (5 seconds), with a goal of 10 reps per arm/leg. Pause briefly and perfom up to 5 reps, with all 4 limbs raised.
*Make sure you know how to execute these lifts. Work slowly, gradually increasing rep totals over time.
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F-6 Tabata Wind Sprints
FULL BODY / CARDIO
ROWING MACHINE OR STATIONARY BIKE
*Set a timer for 8 minutes. During the first minute, warm up and determine what high intensity means to you (90% effort). After the first minute warm up, work at high intensity for 40 seconds and low intensity (50% effort) for 20 seconds, repeat for six minutes total tabata, cool down for one minute (8 minutes from warm up to cool down).
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F-7 The Kettlebell Kitchen Sink
FULL BODY
CLEAN 2 Minutes / 1 MPH
LC PRESS 2 Minutes / 1 MPH
JERK 2 Minutes / 1 MPH
SNATCH 2 Minutes / 1 MPH
PUSH PRESS 2 Minutes / 1 MPH
HALF SNATCH 2 Minutes / 1 MPH
LONGCYCLE 2 Minutes / 1 MPH
SWING 2 Minutes / 1 MPH
*This is a 16-minute nonstop set. Be sure to choose your bell wisely, and work at a moderate pace to fast pace to control intensity levels.
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F-8 50 / 50
FULL BODY
50 Squats
50 Push Ups
*Use any style of squat or push up to control intensity (IE: modified push up / air squat). Do the 50 / 50 in any rep sequence that works best for you (IE: 10 reps of each five times). Rest when needed. Gradually increase reps per set over time, or add resistance, modifiy movement, to increase intensity.

F-9 Mill Press / Snatch
FULL BODY
MILL PRESS 10 / 10 Reps
SNATCH 20 / 20 Reps Sec
*Repeat from one to five rounds. Rest when needed and always after Snatch set
(one minute minimum).

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F-10 Basic Human Movements
FULL BODY
PUSH UP 20 or NM (near max)
PULL UP 10 or NM
SQUAT 20 or NM
BIKE KICK 20 or NM
*Repeat from one to five rounds. Rest when needed.
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F-11 Bikes and Bells
FULL BODY
LongCycle 6 Minutes / 1 MPH
Stationary Bike 6 Minutes
*Repeat one to three rounds, gradually increase kettlebell kg or pace.
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F-12 Press / Swing 180
FULL BODY
Press 15 left / 15 righ
Swings 15 left / 15 right
*Repeat one to three times. Increase intensity by adding resistance, or reducing rest time between sets.
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F-13 20/20
FULL BODY
Press20 left / 20 right
Push Press 20 left / 20 right
Jerk 20 left / 20 right
Snatch 20 left / 20 right
LongCycle 20 left / 20 right
*Repeat one to five times. Increase intensity by adding resistance, or completing all five rounds. Rest as needed, after Swing set preferred.
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F-14 Kettlebel Fusion Sample
FULL BODY
Jerk 20 Reps Left / 20 Right
Push Ups Goal 20 Reps
Snatch 20 Reps Left / 20 Right
Squats Goal 20 Reps
LongCycle 20 Reps Left / 20 Right
Bike Kicks Goal 20 Reps
*Select the appropriate kettlebell for each movement to control intensity. Rest as needed. >> BACK TO TOP




F-15 Fast and Furious
FULL BODY
Jerk 20 Reps Left / 20 Right
Jump Push Ups Goal 20 Reps
Snatch 20 Reps Left / 20 Right
Jump Pull Ups Goal 10 Reps
LongCycle 20 Reps Left / 20 Right
Medicine Ball Floor Slams Goal 20 Reps
Box Jumps Goal 20 Reps
*Select the appropriate kettlebell, medicine ball for each movement to control intensity, as well as box height (box jumps). If jump pushups are too intense, substitute with your appropriate level pushup. Rest as needed. >> BACK TO TOP




F-16 10 Minute LongCycle
FULL BODY
LONGCYCLE 10 Minutes / 1 Minute Per Hand / 8 to 10 Reps Per Minute
*This set can be done with LongCycle Press, LongCycle Push Press, or LongCycle (Jerk). Do not set the bell down for 10 minutes. >> BACK TO TOP




F-17 Yoga Sun Salutation
FULL BODY / CORE

*Or perform a YouTube search to find a beginner Sun Salutation video.




K-13 Jerk-n-Squat
FULL BODY
JERK 20 Reps Left, 20 Right
SQUAT 20
JERK 20 Reps Left, 20 Right
SQUAT 20
JERK 20 Reps Left, 20 Right
SQUAT 20
LONGCYCLE 10 Reps Left, 10 Right
*Follow the each Jerk set with a set of squats (any variation). Finish up with a LongCycle to help open up the posterior chain. Rest as needed.


KETTLEBELL REP RANGES
KETTLEBELL EXERCISE / RPM*
SWING: Work at natural pace
CLEAN: 6 to 20 rpm
PRESS: 6 12 rpm
PUSH PRESS: 6 to 20 rpm
JERK: 6 to 20 rpm
LONGCYCLE: 4 to 12 rpm
HALF SNATCH: 6 to 18 rpm
SNATCH: 12 to 20 rpm
*RPM = reps per minute

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>>WARM UP VIDEO

Design your own High Intensity Workouts
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