Kettle-bell / Dumb-bell GPP

This is another short whole body GPP routine that can be done with minimal equipment; either a pair of kettlebells or dumbbells plus a pull up bar. This workout should clock in at under 20 mins including warm up and cool down. The first and last exercises are bodyweight with the middle three exercises using the weights.

The exercises:


Squat to Press

Bent Row


Walk-over press-up

Choose your 10 to 12 rep max weight for weighted exercises.

Perform 8 reps of all exercises (lunges and press-ups are 8 per side).

Pull-ups – use added weight such as a weighted vest if necessary.  If your max is below 8 reps, perform max on the first set then subtract 1 rep for subsequent sets.

Complete all exercises as a circuit, then rest 60 to 90s between sets.

Perform 3 to 4 sets.

Walk-over press-up: Put one hand on the bell the other on the floor so that hands are at different levels. Perform a press-up. Shuffle across on your hands to swap hand positions (the bell stays where it is) and perform the next rep.

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