HIITMAX Live #144 - Full Body Strength Compound Workout

One min work 15 sec rest

1. Warmup round
2. kB swings
3. L lunge with L single arm KB clean and press bringing weight down and then up from inside of front leg
4. kB swings
5. Repeat lunge and press on right side
6. kB swings high
7. Squat with single arm kB clean and press left go low
8. kB swing and hold Swing hi to about 45
9. Repeat squat single arm press right side
10. Fast feet holding kb let in hang down between legS but holding shoulders back and up so weight of kB is supported
11. Holding two dumbbells at shoulders squat down then single arm shoulder press alternating sides
12. Repeat kB fast feet for10 then squat and lift kB up from floor for two
13. Wide squat down drop kB to floor then come up lifting kB off floor inner thighs should be doing the work
14. Hold bear crawl then left leg kick out back and Then come back in repeat
15. Repeat wide squat move but change weight to two heavy dumbbells
16. Repeat bear crawl kick right
17. Wide fast feet holding dB down between legs for ten pause bring weight up and around right side slam down to middle repeat left 18. repeat fast feet
19. kB squat and press
20. Hold bear crawl alt shoulder taps
21. Ten fast feet wide holding dB at chest burpee down to floor 22. tricep push-up on dB
23. Ten mountain climbers one push-up then walking crawl side to side with alt shoulder taps
24. Squat jumps letting kB tap floor each time
25. Push-up then push back to arms straight butt moves up and knees are in bear crawl
26. Kneel with R knee up so foot on ground at 90 L arm kB shoulder press
27. repeat R side
28. kB around the world slam down in middle come up and around to L then R
29. Bear crawl with kick out but alt legS
30. Bent over row with dbs palms in bringing elbows back, holding at top for three
31. Tricep dips
32. Stand holding dB at middle Twist side to side coming back to centre each time
33. Squat down bringing kB up from right side up to L then shoulder press squat down taking dB back down to R side (like a wood chop move)
34. Repeat R
35. kB wood chop coming from R up to L bringing back over shoulder
36. Repeat r
37. Squat down drop dBs to floor come up then squat down lifting Dbs up off floor
38. Widish stance kB deadlift alt single arm to bring kB up of floor
38. Hold elbow plank
39. Repeat