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45-Minute Summer Kickoff Workout

Welcome to my 45-minute live stream full body strength summer kickoff workout. We work all our major muscle groups in 3:1 intervals in 6 sets. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 6 sets. Each set has 3 exercises repeated for 3 rounds. The purpose of the workout is to increase your functional strength and endurance. I used 8 lb (3.6 kg), 12 lb (5.4 kg) and 15 lb (6.8 kg) weights.

Workout Video:

Workout Breakdown:

There are 6 sets in this workout. Each set includes 3 exercises and there are 3 rounds in each set. Exercise is performed for 30 seconds with 10 seconds rest. There is an additional 20 second rest between sets.

Exercises

Set 1

  1. Squat + Wide Overhead Press
  2. Dumbbell Swing
  3. Oblique March

Set 2

  1. Pushup
  2. Sit Up with Instep Tap
  3. Chest Press with Twist

Set 3

  1. Lateral Raise + Hammer Curl
  2. Side Lunge + Around the World
  3. Dead Lift + Heel Raise

Set 4

  1. 1-Leg Narrow Overhead Press (L/R)
  2. Goblet Sumo Squat
  3. Pivot Punch

Set 5

  1. Supine Press with Double Leg Lower
  2. Russian Twist with Rainbow
  3. Plank Knee Tap

Set 6

  1. Reverse Lunge
  2. Lighthouse
  3. Curtsy Lunge + Halo

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