This workout requires kettlebells and dumb bells.

There are 3 x exercise stations, each exercise lasts for 40 seconds with 20 seconds rest. Repeat the exercise twice and then move to the next exercise. You are going to complete 2 laps of each pod

Start with an active warm-up about 4-5 minutes.

STATION 1 - Repeat Twice

  • Dumbell Push Ups - 2 x 2 ( 2 seconds down and 2 seconds up ) 40 seconds on, 20 seconds off x 2
  • Russian Twists - 40 seconds on, 20 seconds off x 2
  • Dumb Bell Snatch -  40 seconds on, 20 seconds off x 2

STATION 2 - Repeat Twice

  • Dumbbell Squat & Press - 40 seconds on, 20 seconds off x 2
  • V Up Sit Ups - 40 seconds on, 20 seconds off x 2
  • Dumbbell Dead Lift x 1, 5 x Dumbbell Row - 40 seconds on, 20 seconds off x 2

STATION 3 - Repeat Twice

  • Push Up with Renegade Row - 40 seconds on, 20 seconds off x 2
  • Plank Walks - 40 seconds on, 20 seconds off x 2
  • Man Makkers - 40 seconds on, 20 seconds off x 2

Stretch, drink some water - high five a stranger! Boom, you're ready to start your day