These are samples of some of my personal workouts.

This is not meant to be a specific program, 

this is simply an example of what my some of my daily workouts may look like.  

KETTLEBELL COMPLEX - REPEAT 3 TIMES

(follow links for Video Demos)

KB Slingshot x 30 second both ways

KB Swings Single Arm x 30 seconds on both sides

KB Snatch Single Arm x 30 Seconds on both sides

KB Clean to Push Press x 30 seconds on both sides

KB Single Arm Over Squat x 30 seconds on both sides

KB Top Loaded Windmill x 30 seconds on both sides

KB Good Mornings x 30 seconds

KB Overhead Triceps EXT x 30 seconds

KB Curls x 30 Seconds

10 Turkish Get Ups on each side

3 circuits - Work at your own pace

Circuit 1:

KB Thruster x 10

KB Figure 8 x 10 ea

Hanging toes to bar x 10

Circuit 2:

KB Singel Arm Snatch x 8 ea

Hanging Windshield Wipers x 8 ea

KB See Saw Tactical Lunges x 5 ea

Circuit 3:

Rolling Wall Ball x 10

Single Arm Chest EXT to Press x 10 ea

Body Weight Shoulder Press x 10

3 circuits - Work at your own pace

Circuit 1:

KB Thruster x 10

KB Figure 8 x 10 ea

Hanging toes to bar x 10

Circuit 2:

KB Singel Arm Snatch x 8 ea

Hanging Windshield Wipers x 8 ea

KB See Saw Tactical Lunges x 5 ea

Circuit 3:

Rolling Wall Ball x 10

Single Arm Chest EXT to Press x 10 ea

Body Weight Shoulder Press x 10

2 circuits - 5 exercises each circuit, repeat each circuit 4x's. 30w/15r

Circuit 1:

DB Suitcase Swing

DB Jack Press 

Push Up w/DB Switch

Plank w/Knee Drive

Circuit 2:

DB REV Lunge and Chop

MB Crunch

Burpee, Jab-Cross

DB Bent Row, Tri-EXT

DB Windmill 

2 Circuits, 4 exercises, 30w/15r x 4ea = 16 Sets

1A Split Squat to OHP

1B Crab Press L then R

1C Dive Bomb Push Up

1D Low to High Chop

2A Dumbbell Side Lunge and Reach

2B Side Plank with Lateral EXT.

2C 10/10/10 Curls

2D Standing Dumbbell HR Chop

1A. Bulgarian Split Squat x 10 ea

1B. Sledge Hammer Slams x 10 ea

3x's

2A. Reverse Tactical Lunge x 10 ea

2B. Straight Leg Box Jump x 10

2C. Airdyne arms only x 30 sec

3x's

3A. Dumbbell Romanian Deadlift x 10

3B. Dumbbell Side Plank and Reach x 10 ea

3C. Hanging L-sit Rope Curls x 10

3x's

4A. Ez Bar Preacher Curl x 10

4B. Ez Bar Standard Curl x10

4C. EZ Bar High Elbow Curls x 10

EMOM (Every minute on the minute).

 

Set a minute timer to repeat 8x's, complete all reps of each exercise in the minute time allowed, rest remainder of the minute, repeat exericses A and B in each superset a 4x's each. Rest up to 2 minutes between supersets.

1A. REV Lunge Chop x 10 ea

1B. Jump Squat x 20

2A. KB Sumo Squat x 15

2B. Side Lying Hip Abduction x 15 ea

3A. 1/2 Jack Knife Crunch x 20

3B. Burpee x 10

4A. Head Cutter x 10

5B. 1 1/2 Push-up

8 exercise circuit, 8 reps each, repeat 5x's. For unilateral exercises do 8 reps each. 

1. Single Arm KB Clean

2. Singel Arm KB Bent Over Row

3. Explosive Push-up

4. Goblet KB Seesaw Lunge

5. Single Leg KB Contra Lateral DL

6. DB Wood Chop

7. Mountain Climber

8. Stationary Jump Lunge

Barbell Deadlift 1 1/2 BW

Hanging Knee Lift to Trunk Tuck

Ladder 10-1

vvvvv 3 rounds vvvvvvvvvvv

L-sit hold x 30 sec

Shoulder 21 complex vvvv

DB Lateral Raise Pronated Grip x 7

DB Later Raise Neutral Grip x 7

Scott Press x 7

Hollow Body Hold Rock x 10

^^^^^ 3 rounds ^^^^^^^^^^^^