Workouts on demand (bodyweight) | BODYFUEL

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WORKOUTS ON DEMAND

What are workouts on demand?

Workouts on demand are signature kettlebell & bodyweight workouts that can be followed from anywhere at anytime. These workouts are here for you when you need them on the go.

They are not follow along but they do demo each exercise for you.

Bodyweight only workouts are ideal for the man or woman who hasn't trained in a while, needs to lose at least 2 stone and/or returning from a long lay off and who wants to build some foundation strength and lean muscle.

Kettlebell workouts are perfect for those with training experience and who have been trained to use a kettlebell or have completed the KEBOfit Kettlebell Academy. >>CLICK HERE<< to find out how to be coached to use kettlebells safely & effectively.

Please DO NOT attempt the kettlebell workouts unless you have been trained by a coach to use them.

THE WORKOUTS

BODYWEIGHT ONLY WORKOUTS

Kettlebell Workout (21)

34:49

Kettlebell Workout (21)

Bodyweight Basics Part One

23:30

Bodyweight Basics Part One

Bodyweight Basics Part One Here's how it goes down: 20 secs work 10 secs rest for each exercise: Press Ups Squats Forward Plank Ankle Taps You'll complete 2 rounds of the above routine per round. Each round is 4 minutes in duration and you'll have 1 minute rest. You will complete 4 x 4 minute rounds = 20 total minutes

Bodyweight Basics Part 2

21:34

Bodyweight Basics Part 2

Bodyweight Basics 3

24:17

Bodyweight Basics 3

Bodyweight Basics 4

22:37

Bodyweight Basics 4

Bodyweight Basics 5

21:48

Bodyweight Basics 5

Bodyweight Basics 6

22:49

Bodyweight Basics 6

Kettlebell Workout (20)

31:13

Kettlebell Workout (20)

Fat Annihilator (Part One)

00:29

Fat Annihilator (Part One)

Kettlebell Linges x 30 secs - rest x 15 secs Press Ups x 30 secs - rest x 15 secs Kettlebell Squats x 30 secs - rest x 15 secs Kettlebell Rows x 30 secs - rest x 15 secs Forward Plank x 30 secs - rest x 15 secs Rest for 60 secs. Repeat x 5

Fat Annihilator (Part Two)

00:32

Fat Annihilator (Part Two)

Kettlebell Reverse Lunge x 12 Jumping Jacks x 50 Burpees x 15 Kettlebell Thrusters x 10 Mountain Climbers x 30 Rest for 60 secs. Repeat 3 - 5 times.

Crazy 8 Workout

00:46

Crazy 8 Workout

60 x Jumping Jacks 20 x Press Ups 10 x Thrusters 20 x Climbers 30 x Kettlebell Squats 10 x Burpees 20 x Squat Thrusts 30 sec Plank Hold Exercises done back to back. Rest for 60 secs after each complete round. Repeat 1 - 2 more times.

The 10 Minute HIT

00:21

The 10 Minute HIT

A good big bang workout if you are stuck for time. 10 minutes in and out!! Minute 1: Kettlebell Squats x 20 secs - Rest x 10 secs Repeat Minute 2: Burpees x 20 secs - Rest x 10 secs Repeat Minute 3: Kettlebell Squats x 20 secs - Rest x 10 secs Repeat Minute 4: Burpees x 20 secs - Rest x 10 secs Repeat Minute 5-6: REST Minute 7: Kettlebell Squats x 20 secs - Rest x 10 secs Repeat Minute 8: Burpees x 20 secs - Rest x 10 secs Repeat Minute 9: Squats x 20 secs - Rest x 10 secs Repeat Minute 10: Burpees x 20 secs - Rest x 10 secs Repeat woo hoo finished!!!!!

Strong Body Fit Body Workout

00:20

Strong Body Fit Body Workout

Press Ups x 12 Kettlebell Thrusters x 10 Burpees x 10 Rest for 60 secs. Repeat 5 - 8 times.

Perfect Legs Workout

00:24

Perfect Legs Workout

Kettlebell Squat x 30 secs Kettlebell Lunges x 30 secs Mountain Climbers x 30 secs Rest for 30-60 secs and repeat x 8.

The Joker AMRAP

00:30

The Joker AMRAP

Press Ups x 5 Kettlebell Squats x 10 Burpees x 5 Kettlebell Reverse Lunges x 5 each leg Complete as many rounds of the above workout as possible inside 15 minutes.

The Ticking Clock

00:23

The Ticking Clock

The Ticking Clock is a good muscle building & fat burning workout if you are short on time. For this workout set your timer for 15 minutes. Inside 15 minutes, complete as many rounds of the following workout as possible. Kettlebell Swings x 10 Kettlebell Squats x 5 Kettlebell Press x 5 e/s Rest when you need to rest but try to keep it minimal, it's only 15 minutes remember. TIP: Log how many rounds you complete and next time try to beat it. To make it tougher and to push you increase the time (ie: 20 mins) or increase the weight slightly.

WAR

00:43

WAR

Get ready to go to war, it's you versus your body. This will be a tough battle. Look out for the twist...... 1 arm kettlebell swing x 60 secs each side Kettlebell Alternating Lunges x 60 secs Kettlebell Clean x 60 secs e/s Kettlebell Thrusters x 60 secs Kettlebell Snatches x 60 secs e/s Clean/Squat/Press x 60 secs e/s The workout - start with 60 seconds of kettlebell 1 arm swings each side & rest for 60 seconds. The twist - during the 60 second rest perform 10 press ups. The quicker (without ruining technique) you perform the press ups the more rest time you gain. Lets go to war!!!!

Manmaker 1.0

00:17

Manmaker 1.0

A challenging training session that trains the entire body. Are you ready for the manmaker? 50 x Kettlebell Snatches (25 e/s) / 50 x Kettlebell Squats 40 x Kettlebell Snatches (20 e/s) / 40 x Kettlebell Squats 30 x Kettlebell Snatches (15 e/s) / 30 x Kettlebell Squats 20 x Kettlebell Snatches (10 e/s) / 20 x Kettlebell Squats 10 x Kettlebell Snatches (5 e/s) / 10 x Kettlebell Squats Rest when you need to rest and make sure you train with good form & technique. If you start to tire, perhaps drop down a weight or take slightly longer rests.

Manmaker 2.0

00:14

Manmaker 2.0

Just when you though Manmaker 1.0 was tough. Let me introduce you to Manmaker 2.0. Press ups x 50 / Kettlebell Swings x 50 Press ups x 40 / Kettlebell Swings x 40 Press ups x 30 / Kettlebell Swings x 30 Press ups x 20 / Kettlebell Swings x 20 Press ups x 10 / Kettlebell Swings x 10 Rest when you need to rest and make sure you keep food form and technique. If full press ups begin to fail, drop to the knees or take an extended rest. The strength will come!!

Kettlebell 30/15 Tabata

00:38

Kettlebell 30/15 Tabata

Set your timer for 30 secs work and 15 secs rest. 30/15 Tabata: Kettlebell Swings x 30 secs - 15 secs rest Press Ups x 30 secs - 15 secs rest Kettlebell Squats x 30 secs - 15 secs rest Kettlebell Cleans x 30 secs - 15 secs rest each side Kettlebell Snatches x 30 secs - 15 secs rest each side Rest for 60 seconds after each complete round. Repeat 3 - 5 times.

Kettlebell Warrior Workout

00:40

Kettlebell Warrior Workout

Kettlebell Swings x 20 Burpees x 12 Kettlebell Swings x 20 Press Ups x 12 Kettlebell Swings x 20 Kettlebell Squats x 12 Rest for 2 minutes and repeat x 5

The 10 Minute HIT - Round 2

00:12

The 10 Minute HIT - Round 2

Minute 1: Kettlebell Squats x 20 secs - Rest 10 secs x 2 Minute 2: Kettlebell Swings x 20 secs - Rest 10 secs x 2 Minute 3: Kettlebell Squats x 20 secs - Rest 10 secs x 2 Minute 4: Kettlebell Swings x 20 secs - Rest 10 secs x 2 Minute 5: REST Minute 6: Kettlebell Squats x 20 secs - Rest 10 secs x 2 Minute 7: Kettlebell Swings x 20 secs - Rest 10 secs x 2 Minute 8: Kettlebell Squats x 20 secs - Rest 10 secs x 2 Minute 9: Kettlebell Swings x 20 secs - Rest 10 secs x 2 Minute 10: Kettlebell Squats x 20 secs - Rest 10 secs x 2

Drop It Like Its Hot!!

00:37

Drop It Like Its Hot!!

Kettlebell Swings x 30 Kettlebell Clean & Press x 8 each side Kettlebell Snatches x 10 each side Kettlebell Squats x 10 Press ups x 10 Rest for 2 minutes and repeat x 2. For more of a challenge move from one exercise to the next without putting the kettlebell down on the floor.

Disclaimer

No responsibility is accepted for any injury, loss or damage suffered as a result of the use of this information or reliance upon it.

It is the responsibility of users to satisfy themselves as to their medical and physical condition, in respect to undertaking the exercises, information and recommendations made, irrespective of a users medical or physical condition, no responsibility or liability is accepted for any injury, loss or damage suffered by any person as a result of undertaking these kettlebell exercises or adopting the information and recommendations without having the correct coaching

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