Blush Fitness

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 Bear Complex
16 Clean and Press
17 Dumbbell Bear Complex
18 Half Squat Cross Body Punches
19 Hang Clean
20 Hang Squat Clean
21 Hang Squat Clean and Press
22 Power Clean
23 Single Arm Kettle Bell Clean
24 Skaters
25 Squat Clean
26 Weighted Jumping Jacks
27 Plank burpee to row
28 Tuck Jumps
29 Quick feet
30 Man Makers
31 Turkish get-up
32 Weighted burpees
33 Split jerk vs Push jerk
34 Plank walk outs
35 Lateral long jump
36 Banded high knees, burpees & tap squat jumps
37 Bosu burpees
38 Bosu/plate toe taps
39 Quick feet variations
40 Double hop burpees
41 Dumbbell squat snatch
42 Kettle bell swing to squat
43 Broad jump back pedal
44 Broad jump burpees
45 Complex lift- hang clean, front squat, reverse lunge
46 Partner wall sit med ball pass
47 Lunge SA strict press
48 Glute Bridge chest press
49 Lateral KB swing
50 Renegade row to push up
51 Weighted burpee to bent row
52 Thruster
53 SA snatch reverse lunge
54 Walking lunge with press
55 Kb off set squat
56 Goblet Clean
57 Hang clean press jack
58 Burpee to SA snatch
59 Devils shoulder press
60 Kneeling press and pull
61 Squat to OH plate press
62 Db Curl to reverse grip press
63 Squat hold cross body row
64 Plank leg lifts
65 Curl to reverse press
66 Gorilla Row to Sprawl
67 Banded glute bridge marches
68 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 Mb slams to wall ball
70 Deadlift to high pull
71 B stance double kb swing
72 High pull jacks
73 Strict press reverse lunge
74 Partner side shuffle to SA snatch
75 Squat to Shoulder Tap
76 Halo to squat
77 Forward lunge to plate press
78 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.

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

Bear Complex

16

Clean and Press

17

Dumbbell Bear Complex

18

Half Squat Cross Body Punches

19

Hang Clean

20

Hang Squat Clean

21

Hang Squat Clean and Press

22

Power Clean

23

Single Arm Kettle Bell Clean

24

Skaters

25

Squat Clean

26

Weighted Jumping Jacks

27

Plank burpee to row

28

Tuck Jumps

29

Quick feet

30

Man Makers

31

Turkish get-up

32

Weighted burpees

33

Split jerk vs Push jerk

34

Plank walk outs

35

Lateral long jump

36

Banded high knees, burpees & tap squat jumps

37

Bosu burpees

38

Bosu/plate toe taps

39

Quick feet variations

40

Double hop burpees

41

Dumbbell squat snatch

42

Kettle bell swing to squat

43

Broad jump back pedal

44

Broad jump burpees

45

Complex lift- hang clean, front squat, reverse lunge

46

Partner wall sit med ball pass

47

Lunge SA strict press

48

Glute Bridge chest press

49

Lateral KB swing

50

Renegade row to push up

51

Weighted burpee to bent row

52

Thruster

53

SA snatch reverse lunge

54

Walking lunge with press

55

Kb off set squat

56

Goblet Clean

57

Hang clean press jack

58

Burpee to SA snatch

59

Devils shoulder press

60

Kneeling press and pull

61

Squat to OH plate press

62

Db Curl to reverse grip press

63

Squat hold cross body row

64

Plank leg lifts

65

Curl to reverse press

66

Gorilla Row to Sprawl

67

Banded glute bridge marches

68

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

Mb slams to wall ball

70

Deadlift to high pull

71

B stance double kb swing

72

High pull jacks

73

Strict press reverse lunge

74

Partner side shuffle to SA snatch

75

Squat to Shoulder Tap

76

Halo to squat

77

Forward lunge to plate press

78

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