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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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
- Squat + Wide Overhead Press
- Dumbbell Swing
- Oblique March
Set 2
- Pushup
- Sit Up with Instep Tap
- Chest Press with Twist
Set 3
- Lateral Raise + Hammer Curl
- Side Lunge + Around the World
- Dead Lift + Heel Raise
Set 4
- 1-Leg Narrow Overhead Press (L/R)
- Goblet Sumo Squat
- Pivot Punch
Set 5
- Supine Press with Double Leg Lower
- Russian Twist with Rainbow
- Plank Knee Tap
Set 6
- Reverse Lunge
- Lighthouse
- Curtsy Lunge + Halo
