Dana Simonelli
Fitness Trainer
ACE-CPT, NASM-CPT
WORKOUT:
OVERVIEW:
Sunny team, all you need to crush your day is this new 20-minute rowing and kettlebell Bootcamp with Sunny Trainer Dana. Let’s sweat!
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Workout Length |
20 minutes |
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Workout Level |
Any Level |
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Products Used |
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Trainer |
Workout Details
WARMUP
Warmup – 120 Seconds
ROWING ROUND 1
Push – 30 Seconds
Rest – 10 Seconds
Push – 15 Seconds
KETTLEBELL ROUND 1
15 Goblet Squats
Rest – 10 Seconds
10 Goblet Squats
Rest – 10 Seconds
5 Goblet Squats
ROWING ROUND 2
Easy Row – 30 Seconds
Push – 15 Seconds
Rest – 15 Seconds
Push – 30 Seconds
KETTLEBELL ROUND 2
16 Goblet Squat
Rest – 15 Seconds
8 Single Arm Snatch
Rest – 10 Seconds
4 Single Arm Snatch
ROWING ROW 3
Easy Row – 60 Seconds
Push – 15 Seconds
Rest – 10 Seconds
Push – 10 Seconds
Rest – 10 Seconds
Push – 10 Seconds
Rest – 10 Seconds
Push – 10 Seconds
Rest – 10 Seconds
Push – 10 Seconds
Rest – 10 Seconds
Push – 10 Seconds
KETTLEBELL ROUND 3
10 Back Lunges Right
10 Back Lunges Left
Rest – 15 Seconds
5 Back Lunges Right
5 Back Lunges Left
Rest – 10 Seconds
3 Back Lunges Right
3 Back Lunges Left
ROWING ROW 4
Easy Row – 30 Seconds
Push – 20 Seconds
Rest – 20 Seconds
Push – 20 Seconds
Rest – 20 Seconds
Push – 20 Seconds
Rest – 20 Seconds
Push – 20 Seconds
KETTLEBELL ROUND 4
Alternating Kettlebell Swing – 30 Seconds
Rest – 15 Seconds
Alternating Kettlebell Swing – 30 Seconds
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