LOWER BODY WORKOUTS

#1

✸✸
LOWER BODY
PYRAMID

#2

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LOWER BODY
ONE LEG BODYWEIGHT

#3

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LOWER BODY
INJURY ABS

#4

✸✸✸✸
ANTERIOR BODY
ANIMAL BODYWEIGHT

#5

✸✸
LOWER BODY
SPECIAL HIP

UPPER BODY WORKOUTS

#1

✸✸
UPPER BODY
PYRAMID

#2

✸✸✸
UPPER BODY
MIXED GRIP BODYWEIGHT

#3

✸
UPPER BODY
BACK

#4

✸✸✸✸
POSTERIOR BODY
ANIMAL BODYWEIGHT

#5

✸✸
UPPER BODY
SPECIAL SHOULDER

IN PHASE 1 WE HAVE STARTED TO SPLIT THE WORKOUTS, BECAUSE WHEN YOU'VE ALREADY BEGUN GETTING IN SHAPE, YOU SHOULD FOCUS ON DIFFERENT MUSCLE GROUPS IN A SINGLE WORKOUT. WE HAVE LOWER BODY AND UPPER BODY WORKOUTS. THE PHASE 1 WORKOUTS SHOULD BE DONE IN A 2 OR 4 DAYS COMBOS, COMBINING A LOWER BODY AND AN UPPER BODY WORKOUT. LBW#1 SHOULD BE COMBINED WITH UBW#1, LBW#2 GOES WITH UBW#2 AND SO ON. THE NUMBER OF STARS INDICATE HOW INTENSE AND DIFFICULT THE WORKOUT IS.

ANIMAL FLOW WORKOUTS

#1

ANIMAL FLOW

#2

ANIMAL FLOW

#3

ANIMAL FLOW

#4

ANIMAL FLOW

#5

ANIMAL FLOW

KETTLEBELL WORKOUTS

#1

✸✸
KETTLEBELL
BASICS/CARDIO

#2

✸✸✸
KETTLEBELL
LOWER BODY

#3

✸✸
KETTLEBELL
UPPER BODY

#4

✸
KETTLEBELL
ADVANCED

#5

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KETTLEBELL
FLOWS AND COMBOS

THE ABOVE GROUP ARE 5 ANIMAL FLOW AND 5 KETTLEBELL WORKOUTS. THEY SHOULD BE DONE IN SIMILAR MANNER AS THE OTHER PHASE 1 WORKOUTS: 2 OR 4 DAYS COMBOS, COMBINING AN ANIMAL FLOW AND A KETTLEBELL WORKOUT. AFW#1 GOES WITH KBW#1, AFW#2 SHOULD BE COMBINED WITH KBW#2 AND SO ON. AS A BEGINNER YOU SHOULD START WITH DOING THE #1 OF THESE SERIES AND WHEN YOU MASTER THEM AND FEEL READY, PROGRESS THROUGH TO THE HIGHER NUMBERS.