NOTE: I really dont like the trainer from Body Beast: he’s just too much and I hate doing legwork as it is. Instead I’ve decided to do some kettlebell work focusing on the lower body. It was just as grueling as whatever that meathead could’ve come up with.
SC KB.02 Lower Body
Dbl KB Front Squat 6,6,6/55
Good Morning 6,6,6/55
Dbl KB One Leg Deadlift L/R 5,5,5/55
Single Box Pistols L/R 5,5,5/55
Dbl KB Rack Lunge L/R 3,3,3/55
Dbl KB Jump Squats 10,10,10/55
Dbl KB Swings 5,5,5/55

Super Set
Pull Over (15,12,8,8) 35,55,70,35KB
Pull Up (3×10) 10,8,6
Progressive Set
Rev Grip Row (15,12,8,8,12,15) 15,30-,40,35,25,15
Force Set
One Arm Row (5×5) L/R 35KB
Single Set
Deadlift (15,12,8,8) 25,70KB,55KB(2),70KB
Super Set
Reverse Fly (15,12) 15/25
Plank Rotation (30sec/30sec) 15/25
Finisher
Windmills 2×5/35KB
Slingshot 2×10/35KB

Super Set
Incline Fly (15,12,8) 10,20,25
Incline Press (15,12,8,8) 25,30,50,30
Force Set
Chest Press (5×5) 50
Progressive Set
Incline Press (15,12,8,8,12,15) 15,30,52.5,52.5,30,15
Combo Set
Close Grip to Fly (15,12,8) 15,20,30
Multi Set
Decline Push Ups 15,12,8
Cobra to Airplane 10
Russian Twist 30sec
Finisher
One Arm Swings, 2×10/55KB

Yoga for Athletes