Weekend Warrior Workout--The Fab Four!

The Fab 4 workout will help you build total body strength, improve your anaerobic conditioning and burn a ton of calories! All you need for this workout are 1-2 heavier kettlebells and a chin up bar!

Perform the following 4 exercises in a circuit – the goal is to complete 4 rounds of 8 reps per exercise in 20 minutes. 

1) Contralateral Single Leg Deadlift
2) Goblet Split Squat
3) Chin Up
4) Burpee

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Happy Weekend Warriors!

Weekend Warrior Workout--Kettlebells!

Kettlebells are so versatile – they’re ideal for explosive exercises that work major muscles, burn body fat and build power. This circuit is a great full-body workout for the Kettlebell lover – or anyone! If you workout frequently at home, we highly recommend investing in 2 or 3 various kettlebells.

Perform one side of your body, rest, then perform the other. Important: Do not let the Kettlebell touch the ground till you have completed all of the reps on one side of your body!

3 Sets of 15 reps each. Start on the right side:

2-Point Row
Single-Arm Kettlebell Clean
Single-Arm Kettlebell  Squat
Single-Arm Kettlebell Overhead Press

Have Fun!

Weekend Warrior Workout--Combo!!

In case you doubted that you could absolutely, positively, beyond a shadow of a doubt, completely exhaust yourself with only 4 exercises, this week’s Combo Workout will clarify that!

Perform the following combination exercises in a circuit fashion for 3 rounds of 10 reps each, resting only as needed.

Pike to Push-up

Single-Arm (SA) Kettlebell Clean to Burpee (left arm clean, burpee, right arm clean, burpee – or vice versa) – 10 each side

Squat to Cable Row

Kettlebell (KB) Deadlift (DL) to KB Swing (perform 10 DLs immediately followed by 10 Swings)

Let us know what you think!

Happy Weekend, Warriors!

Weekend Warrior Workout--Weekend Minute!

Ready for the “Weekend Minute “workout?! For this workout, you need a timer (No excuses – EVERYONE has a timer on their phone!), plus a set of dumbbells (for 15 floor presses at a time) and one kettlebell (for 15 swings at a time).

At the start of each minute, you’ll start 15 reps of one exercise. You can rest for the remainder of the minute. At the top of the next minute, do 15 reps of the next exercise, and rest for the remainder of the minute. Continue this pattern until you’ve done the entire circuit 5 times – so, it only takes 20 minutes!

You'll have plenty of time for lots of college football watching!

Be sure to warm up first and cool down after.

Perform as a circuit – 5 rounds 15 reps. Start each exercise at the top of each minute:

Bodyweight row
Kettlebell Swings
Jump Squats
Dumbbell Floor Press

Let us know what you think!

Happy Weekend Warriors!




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