Are you ready to sweat? 

This full-body and high-intensity workout targets all the major muscle groups in the body. It features quick and explosive moves that keep your heart rate up, while building strength.

On a scale from 1-10, your perceived exertion should be between an 8 and a 10. If you aren’t sweating, you aren’t working hard enough. Push yourself. Give it your best effort. Crash through those plateaus by ramping it up. And most importantly, believe you can.

Keep water nearby! Drink up before, during, and after this session. You’ll need it. 

For this workout, there are a total of 6 rounds. For each round, you’ll do 20 seconds of work followed by 10 seconds of rest. There are a total of 10 sets per round, with 1 minute in between each round. The only equipment you’ll need is a kettlebell.

Keep that positive attitude high and get ready to dive in. It’s time. Let’s get started!


Jumping Jacks

This round is your warm-up. Start with jumping jacks to get that heart pumping and your blood flowing. Jump your feet out and raise your arms up overhead. Jump your feet back in and lower your arms. Repeat these movements for the entire 20 seconds. Take 10 seconds of rest before moving onto Curtsy Lunges.

Curtsy Lunges

Begin by standing tall. Step your right leg behind your leg. Bend both knees so that you lower yourself into a lunge. Push back up, and step your left leg behind your right leg. Continue to alternate sides for the entire duration. 

After this exercise, breath for 10 seconds, then return to Jumping Jacks. Do a total of 10 sets before moving onto Round 2.



Hold a kettlebell in both hands. Bend both knees and squat down. As you go to stand up, raise your arms and the kettlebell over your head. Squeeze your glutes here and push your hips forward. Bring the kettlebell back down and squat again. Continue to do this movement for 20 seconds. Take a 10 second break and repeat 10 times.


Push Ups 

Place your hands wide. Extend your legs back and come up onto your toes. Bend your elbows and bring your chest and chin toward the ground, then push back up. Challenge yourself here. Do as many push-ups as you can from your toes. If it becomes too difficult and your form is jeopardized, continue on your knees. Give yourself a 10 second break, then move on to the next exercise.


Lie face down. Extend your arms and legs. Lift your arms and legs as high as you can off of the ground. Squeeze your glutes and squeeze your shoulder blades together. Hold here for the 20 seconds. 

You, again, get 10 seconds of rest before going back to performing push ups. Remember, each round has a total of 10 sets.


Kettlebell Swings

Begin by standing tall and holding a kettlebell in both hands. Bend forward at the waist. Keep your back straight and bring the kettlebell down in between your legs. Push through your heels and squeeze your glutes to bring the kettlebell up to shoulder height. Keep your arms straight here. Again, continue this exercise for 20 seconds followed by a 10 second break. Do this 10 times.


Stiffleg Deadlift – Upright Row 

Hold the kettlebell in both hands and stand up tall. Slowly bend forward at the waist, with a slight bend in your knees, and bring the kettlebell down to your mid-shins. Stand back up by squeezing your glutes and straightening your legs. As you stand back up, bend your elbows up to shoulder height which should bring the kettlebell up to your chest area. Repeat for 20 seconds with a 10 second break and again, do 10 sets. 



Begin standing. Plant your hands on the ground and jump your feet back. You should assume a plank position. Jump your feet forward and stand back up. If this becomes difficult, you can step back and forward.

Mountain Climber 

Begin in a full plank with your hands directly below your shoulders. Drive one knee up toward your chest, then send your leg back. Then, drive your opposite knee up toward your chest. Continue to do this movement and go as fast as you can.

And You’re Done!

You made it. Way to work hard. It should be hard to breath. You should be covered in sweat. Take some time to cool down and do a few stretches. Allow your heart rate to come back down before you move on with the rest of your day.

When you workout and eat good, you obtain mental clarity. When you have mental clarity, life gets good. You’re able to make good decisions. You can go after what you want. You can make your life what you want it to be. 
Duwe Fitness aims to positively impact as many people as possible. Join our movement. Do our workouts with a friend. Make your life better, as well as the lives of the people around you. When you work hard, you get the opportunity to play hard. Enjoy your life by treating your body right. You deserve it.