Full Body Movements

Exercises NOTES
1

Ball Slams
2

Devils Press
3

Single Arm Kettle Bell Swing
4

Plank Burpee
5

Plate Ground to Overhead
6

Dumbbell Snatch
7

Froggy Burpees
8

Overhead Kettle Bell Swing
9

High Pull
10

Low Kettle Bell Swing
11

Jump Squat
12

Kettle Bell Swing
13

Box Step Ups
14

Box Jumps
15
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Bear Complex
16
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Clean and Press
17
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Dumbbell Bear Complex
18
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Half Squat Cross Body Punches
19
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Hang Clean
20
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Hang Squat Clean
21
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Hang Squat Clean and Press
22
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Power Clean
23
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Single Arm Kettle Bell Clean
24
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Skaters
25
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Squat Clean
26
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Weighted Jumping Jacks
27
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Plank burpee to row
28
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Tuck Jumps
29
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Quick feet
30
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Man Makers
31
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Turkish get-up
32
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Weighted burpees

33
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Split jerk vs Push jerk
34
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Plank walk outs
35
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Lateral long jump

36
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Banded high knees, burpees & tap squat jumps

37
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Bosu burpees
38
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Bosu/plate toe taps
39
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Quick feet variations

40
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Double hop burpees

41
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Dumbbell squat snatch
42
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Kettle bell swing to squat
43
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Broad jump back pedal
44
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Broad jump burpees
45
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Complex lift- hang clean, front squat, reverse lunge

46
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Partner wall sit med ball pass
47
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Lunge SA strict press

48
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Glute Bridge chest press
49
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Lateral KB swing
50
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Renegade row to push up
51
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Weighted burpee to bent row
52
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Thruster
53
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SA snatch reverse lunge

54
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Walking lunge with press
55
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Kb off set squat
56
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Goblet Clean
57
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Hang clean press jack
58
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Burpee to SA snatch
59
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Devils shoulder press
60
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Kneeling press and pull
61
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Squat to OH plate press
62
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Db Curl to reverse grip press

63
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Squat hold cross body row
64
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Plank leg lifts
65
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Curl to reverse press
66
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Gorilla Row to Sprawl
67
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Banded glute bridge marches

68
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Db uppercuts

There are many different variations of this move. I am ok with whatever you are comfortable with. Just make sure their core is engaged, they have a slight bend in their knee, their weight isn’t too heavy, and they twist as they cut.

69
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Mb slams to wall ball

70
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Deadlift to high pull
71
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B stance double kb swing

72
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High pull jacks

73
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Strict press reverse lunge
74
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Partner side shuffle to SA snatch
75
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Squat to Shoulder Tap
76
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Halo to squat
77
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Forward lunge to plate press

78
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Db alt hang snatch
79

Single-arm Kettlebell Clean and Press

1. Stand holding a kettlebell in one hand in front of your body with your feet shoulder-width apart.
2. Keeping your back flat and chest up, push your hips back letting the kettlebell swing between your legs.
3. In one explosive motion, extend your hips as quickly as possible and shrug your shoulder, pulling the weight straight up.
4. Allow the kettlebell to float upward. When the weights reach their maximum height, drop your body underneath and catch them at shoulder height.
5. Press the kettlebell over your head, rotating your palms so they face forward at the top of the movement.
6. Reverse the move to the starting position.
7. Lower the weights back to the starting position.
8. Continue for the remainder of the set.
[9] Complete the set on one side before repeating with the other side.

Be sure to: As you pull the weights upward, you should feel as if you’re jumping so that your ankles, knees, and hips fully extend.

You should feel it: Working your entire body.
80

Double Arm Bottoms Up Kettlebell Snatch
81

Snatch

Lots of ways to attempt this. You can start in the 'hang' position, and power the weight up from there, rather than from the 'power' (floor) position. You can take out the squat and simply focus on the wide grip at the top. PVC pipe can be used. A band can be used with arms above head and practice the overhead squat position. This is a hard complex movement being introduced and not everyone will be an expert by any means. Make the variation safe to match your members' needs at the moment.

82

Kettlebell Bob and Weave

Can use kettlebell or dumbbell. You an also speed up the movement to increase heart rate. Lastly, you can stay a little lower, rather than coming all the way back up to the top, to keep more tension in your muscles for a greater burn.

83

Swing Squat

Double arm. Can use Dumbbells or kettlebells.

84

Dumbell RDL to squat clean and press
85

Push Jerk
86

Power Snatch
87

Hang Power Snatch
88

Snatch
89

Double Kettlebell Snatch

Bend at the hip and knees lower the kettlebell down. Using the legs to rapidly lift the kettlebell to shoulder level and punch up.
90

Medball weighted skaters

Instead of just holding a weight in front, make it intentional by engaging obliques and turning/twisting as you land towards the foot you landed on.

Take our the jump/hop for a modification to still engage core.

91

Weighted Bear Crawl

Like a regular bear crawl, the goal is to keep your core engage, booty down, and spine/back parallel to the ground.

92

Swing Lunge

Can be walking or in place.