60 Quick Gymless Workouts Featuring Bodyweight, Band, Kettlebell Exercises by Andy Chassé

60 QUICK GYMLESS
WORKOUTS

Featuring Bodyweight, Band,
& Kettlebell Exercises

By
Andy Chassé, MS

Copyright © 2016 Andy
Chassé

All Rights Reserved. No part of this book may be reproduced
in any form at any time without written permission from the
author.

DISCLAIMER
Please use the information contained in this book with a
healthy dose of common sense. Understand that upon using
the information within, you agree to hold harmless the author
from and against anything bad that might happen. If you’re
unsure of your ability to exercise, consult a medical
professional. If you experience any sudden pain or discomfort
while exercising, stop immediately and consult a medical
professional. When in doubt, consult a medical professional.

Visit the author’s website at http://gymlessfit.com

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TABLE OF CONTENTS

INTRODUCTION
WHO IS THIS BOOK FOR?
WHY BODYWEIGHT, BANDS, &
KETTLEBELLS?
HOW WERE THE EXERCISES CHOSEN?
WHAT ABOUT THE WORKOUTS?
HOW TO USE THIS BOOK
NAVIGATING THE BOOK
WORKOUT-SPECIFIC TERMS YOU NEED
TO KNOW
EXERCISE-SPECIFIC TERMS YOU NEED
TO KNOW
HOW TO MODIFY DIFFICULT
EXERCISES
HOW MANY SETS?
REST PERIODS
WARMING UP
BODYWEIGHT EXERCISES
BAND EXERCISES
KETTLEBELL EXERCISES
BODYWEIGHT WORKOUTS
BAND WORKOUTS
HELPFUL INFO
KETTLEBELL WORKOUTS
HELPFUL INFO
BAND + BODYWEIGHT WORKOUTS
KETTLEBELL + BODYWEIGHT
WORKOUTS
THE END
GET YOUR FREE GIFT!
ABOUT THE AUTHOR

INTRODUCTION

Welcome to your new
gymless workout companion.

I’m going to be honest with you: I don’t want to spend too
much time talking about the details of this book. I mean, it’s
pretty straightforward. It’s one-half loose exercise guide, one-
half workout guide.

I know that this type of book has been done before. Normally,
I’d hate that…but this time I think it’s a good thing. It
wouldn’t make any sense if only a handful of exercise and
workouts books were on the market. You would only
experience a small taste of this side of the fitness game.

That’s limiting. Big-time. So, in this case, I don’t think
another is bad at all. Plus, mine is different in a few ways.
Yeah, yeah, that’s what they all say, right? I’m with you. But
seriously, mine is a little different, and I’m about to give you
the how and why.

First, I’m not pushing my own program on you. I don’t
believe you need to follow a specific program to get fit. You
sure as hell don’t need to follow my program. Instead, you
simply need to do effective workouts on a consistent basis.
That’s what I have for you in this book. You get 60 quality
workouts that will help you get – and stay – fit.

Second, I’m not giving you the same exercises that pop
up in every bodyweight and/or minimal equipment fitness
book. I’m not a fan of making you do 20 different pushup and
pullup variations, especially considering how difficult those
exercises are for beginners. I know they’re considered staple
exercises, but I’m a “whatever works” kinda guy. And to be
completely honest with you, any exercise can be a staple
exercise if it’s used in the right manner. All exercises can
work for you.

And third, I don’t have exercise descriptions or photos for
you. That might sound bad, but keep reading. This was a
difficult choice to make. I’ll chalk it up to the fact that image
size is a major pain, and to my opinion that text descriptions
aren’t that useful. Instead, I elected to provide quick links to a
full library of exercise videos. You will have to click out and
hop into a web browser if you need to see the exercises in
action, but I’m not sorry for that. A video has the potential to
teach you much more than a pair of photos. This might create
a small slow-down at first, but after you see the exercises in
action a few times, you’ll be good to go for future workouts. I
personally think it’s a small price to pay, but I’ll let you decide
that for yourself.
WHO IS THIS BOOK FOR?

I want to say that this book is for everyone because I think it
can be for everyone. In reality, though, I’m not sure everyone
will benefit from it. It doesn’t walk you through each exercise
and it doesn’t give you a full explanation of exactly why each
workout is good for you. Many of the workouts have the
potential to challenge you, but few of them ask you to face
brutally difficult exercises.

If you take that information at face value, you could write this
book off as too hard for beginners and too easy for the more
advanced crowd. I don’t necessarily think that’s an unfair
statement. In truth, readers that fall somewhere in between
the two will probably benefit the most.

If you’re a beginner or total rockstar, however, please don’t let
that stop you from continuing forward. Beginners should find
the videos clear and the extra exercise tips helpful. Rockstars,
on the other hand, should find more than a handful of
workouts that get them sweating.

I guess it’s fair to say that this book is for everyone, after all –
at least if you keep an open mind. Going forward, that’s all I
ask. Try a few workouts, get your fitness on, then make up
your mind.

WHY BODYWEIGHT, BANDS,
& KETTLEBELLS?

This is an easy question to answer. I chose bodyweight
because it gives you the opportunity to knock out a perfectly
awesome workout with no equipment. That’s a no-brainer. I
don’t have to look at a bestseller list to see how well
bodyweight exercise books perform. I chose bands and
kettlebells because, in my experience, they seem to be the
most popular and most affordable “big bang” pieces of at-
home fitness equipment.

With my clients, I use a much wider range of tools. On any
given day, we might use bands and kettlebells, plus sliders,
sandbags, and an agility ladder. I love variety, and I would
have liked to include more equipment options, but it just
wasn’t feasible. There are already over 100 exercises in this
book. Can you imagine how much that list would grow if I
added any other equipment categories?

It would get crazy, fast. I think you’ll find that even with only
three categories, you’re already going to be overloaded with
options. And if not, I guess you’ll just have to find another
book. Just kidding – please don’t do that. In fact, I’ll give you
some extra incentive to stick around. If this book does well, I’ll
write another with more equipment options. I promise! It’s all
in your hands now.
HOW WERE THE EXERCISES
CHOSEN?

If you take a second to flip through the exercise section, some
exercises will most certainly stand out as a familiar sight.
Others, however, might not. That’s okay. No, actually – it’s
awesome.

When I sat down to put the pieces of this book together, I
tried to keep one big goal in mind: make the experience stand
out. Similar books – especially those centered on bodyweight
training - feature the same exercises over and over. You know,
the usual: pushups, pullups and burpees, just to name a few.
I didn’t want to do that. In fact, you won’t find the burpee on
a single page in this guide!

Of course, you will encounter some familiar exercises,
including both pushups and pullups. But I didn’t want to rely
on them. Instead, I pulled from some of my favorite
movements. Some people may not consider them “functional”
or popular enough, but I don’t care.

The only thing that matters is that the exercises in this guide
– and the workouts – will help you get fit. That’s what I care
about and that’s what you should care about, too (if you don’t
mind me saying).
WHAT ABOUT THE
WORKOUTS?

I talked briefly in the first few paragraphs about how I didn’t
want to push my program on you. I truly don’t and I’ll stand
by that. However, I do want to push my very sensible and
easy to understand method for building awesome workouts on
you.

The abbreviated version of what this means is that I have
effectively used workouts built from this same format with
hundreds of clients. They work. While I may not be shoving
my super-unique 12-week, results-guaranteed program on
you, I am pushing my methodology. I hope you’re okay with
that, and I hope that doesn’t make me a hypocrite.

I’ll give you a little idea of what to expect. The workouts are
typically balanced, they include three to six exercises each,
and they can be used to build strength, increase muscle,
and/or help you get leaner. The shorter workouts are usually
circuit-based and designed to jack up your heart rate. The
longer workouts, on the other hand, are usually built to get
you stronger and help you move better.

As for total workout time, it depends on your chosen rest
period and number of sets (we’ll get to that shortly). Most
workouts, however, can be completed in 15 to 30 minutes.
When I chose the title of this book, I wasn’t kidding. They
really are quick.
HOW TO USE THIS BOOK

First, read through the rest of this section. You’re going to be
introduced to a number of terms that you will need to
understand to get through the workouts.

When you’re done with that, feel free to scroll through the
exercise glossary. This will help you get a feel for the type of
exercises you might face in the workouts. From here, move
straight into the workout section. This section is the meat of
the book.

Understand that each of the workouts in this book is a
standalone experience. The workouts weren’t randomly
created – there is a method to the madness, I promise – but
there’s no overarching program that connects one workout to
the next. Keep that in mind as you flip through the pages.

You might ask, “well, what’s the point then?” That’s a great
question. The point is that they’re still workouts. Some are
easier and some are harder, and many exercises feature
easier and harder versions. You should still feel some sense of
progression as you move to the more difficult workouts.
Regardless, if you do all 60 workouts in this book, you’re
going to be fitter than when you started.

Just in case this isn’t obvious, start with the easier workouts,
then progress to the harder workouts when you feel like
you’re ready. Sometimes this progression won’t seem like
much of a jump, but other times you might not be able to
handle it. The easier vs. harder tags aren’t linear, but don’t let
that knowledge stop you from trying a workout.

Plus, in a few pages, you’re going to run straight into a
handful of powerful exercise terms. You’ll eventually be able
to use these terms to modify the exercises of all 60 workouts.
This creates a more personal sense of progression, and I
highly recommend that you give it a try.

So, keep reading until you reach the workout section. When
you get there, choose a workout that fits your ability level. Do
the workout. Rest for a few days, then choose another
workout that fits your ability level. Keep going, just like this.

NAVIGATING THE BOOK

The book is split into two major sections: exercises and
workouts. Both sections are then divided into subsections by
type of equipment.

The exercise section includes a list of all of the exercises
found in all 60 workouts. You can click the exercise name to
travel to the video (located on YouTube). Below the name, you
will see the specific workouts that the exercise is found in,
plus a few tips and tricks to help you nail down your form.

The workout section contains all of the 60 ready-to-rock
workouts, each on a separate page. As with the first section,
all of the exercises in each workout are linked directly to the
video demonstrations. Just a quick note: exercises with
modifiers, like single arm or pause, link to the base version of
the exercise – not the modified version.

The workouts aren’t in any particular order, so you might
have to search around for one that you’re ready for. Don’t
worry too much about this – there’s a nice split between
focus, format, and difficulty.

WORKOUT-SPECIFIC TERMS
YOU NEED TO KNOW

There are a few workout-related terms you need to become
familiar with before you get started. Each workout features
three attributes: focus, format, and difficulty. These attributes
give you critical information about the workout and should
help you decide which workout(s) you want to tackle.

FOCUS
Focus refers to the muscles that each workout is working.
Instead of detailing the individual muscles targeted during
each workout, the workouts are simply labeled as Full Body,
Upper Body, Lower Body, or Core. As a general rule:

Upper Body workouts work your chest, shoulders, triceps,
and mid and upper back.

Lower Body workouts work your quads, hamstrings, calves,
and glutes.

Core workouts work the front of your abdominals, the sides of
your abdominals, and the muscles of and around your lower
back.

Full Body workouts hit all of the above.

FORMAT
Format is an abbreviated instruction manual for the workout.
You will encounter six different formats: straight, alternating,
super, circuit, complex, and AMRAP.

Straight means that you will perform one set of the first
exercise, rest, then perform the next set of the first exercise.
Do this until you finish all sets of the exercise, then move to
the next one.

Alternating means that exercises are paired. You will see
pairs labeled as:

PAIR 1: SHUFFLE
PAIR 1: CARIOCA

You will perform one set of the first exercise, rest, then
perform one set of the second exercise. Do this until you
finish all sets of the first pair, then move to the next pair.

Super – like alternating – means that exercises are paired.
You will perform one set of the first exercise, immediately
perform one set of the second exercise, then rest. Do this until
you finish all sets of the first pair, then move to the next pair.

Circuit means that all of the exercises are linked together. Do
one set of the first exercise, then one set of the second
exercise, and so on. Keep going until you finish one set of all
of the exercises, then rest and repeat.

Complex indicates a circuit that doesn’t require you to
change positions. Normally, as you move from exercise to
exercise during a circuit, there’s a small rest as you move
around. That won’t be the case here! Instead, you’ll remain in
the same position as you change exercises. This vastly
increases the difficulty.

AMRAP is short for “As Many Reps As Possible”. Treat these
workouts as a circuit, but don’t rest between rounds – just
keep going. Set a timer for the time indicated and try to
complete as many rounds of the circuit as you can. Note: if
your technique starts to suffer, it’s time to stop.

DIFFICULTY
The difficulty of each workout is determined by a combination
of the workout format and the exercises. Rather than the
typical beginner, intermediate and advanced designations, the
workouts are simply defined as “easier” or “harder”.

The easier workouts are built for those at the beginner to
intermediate level, while the harder workouts are better suited
to those at the intermediate to advanced level. Some workouts
tip-toe the line between easier and harder, so there might be
times when you absolutely crush a harder workout and times
when an easier workout humbles you.
EXERCISE-SPECIFIC TERMS
YOU NEED TO KNOW

You will see these terms attached to exercises multiple times
throughout the workouts. Think of them as exercise
modifiers. They’re mostly used to increase the difficulty of the
exercises (and the workouts, as a result).

Once you learn these terms, you can use them to modify the
workouts in this book. If you really love a workout that has
become too easy, for example, you can apply one or more of
these modifiers to make it tougher.

Pause: If you see this paired with an exercise, then add a
pause in the middle position of the exercise. Examples:
Pause Squat: Pause after you squat down, but before you
stand up
Pause Pushup: Pause after you lower to the ground, but
before you press up
Pause Glute Bridge: Pause after you raise your hips, but
before you lower them back down.

1.5: This designation indicates that you will add a half rep to
the exercise. Examples:
1.5 Squat: Go halfway down, then come back up. That’s
the half rep. Now, go all the way down, then come back
up. That’s the full rep.

1.5 Band Row: Pull your hands halfway to your chest,
then lower them back down. That’s the half rep. Now,
pull your hands all the way up, then lower them all the
way back down. That’s the full rep.

Tough: When a workout calls for you to do an exercise until
it’s tough, keep going until you feel like you’re only a few
repetitions or a few seconds away from failing. If you’re
comfortable using a 1 to 10 scale, go until the difficulty
reaches 8 or 9.

Slow Motion: To do an exercise in slow motion, just cut your
normal speed by half. It doesn’t have to be perfect, so don’t
worry about timing it. Just get close. To make it more
difficult, go even slower.

“+”: The plus sign means that you’ll combine two exercises. If
the name reads Glute Bridge + Heel Walkout, combine both to
form a new exercise.

Offset: This term applies only to kettlebell exercises. When
you see this, you will use one kettlebell instead of two. This
creates a pull to one side, making your core work harder to
keep you upright.

Single Arm, Single Leg: When you see either of these terms,
do the exercise with only one arm or leg. For arm exercises,
let your other arm rest in a comfortable position. For leg
exercises, this usually means that you need to raise one leg
off the ground. When you encounter a single arm or single leg
exercise, always do both sides unless otherwise specified.

Feet Elevated: It’s just as it reads – elevate your feet on a
stable surface. The higher you raise them, the harder it’s
going to be.
HOW TO MODIFY DIFFICULT
EXERCISES

Although this shouldn’t be a major issue, some more
demanding exercises might require modification. If you need
to make these changes, it’s completely okay. It’s normal and
easy to do.

MODIFYING PUSHUPS
Do them on your knees. It’s the same movement, but you’ll
be on your knees instead of on your toes with straight legs.
This modification makes it significantly easier, but does a
poor job of teaching you some of the movement mechanics.

Elevate your hands. The motion and starting position are the
same, but your hands are raised above the ground. While this
does decrease the difficulty, it also gives you wiggle room that
allows you to slowly increase it (by lowering your hands) as
needed.

MODIFYING PULLUPS
I chose to limit the amount of pullup exercises in this book for
one reason: they’re hard as hell. However, they are present in
some of the more difficult workouts. If you want to do those
tougher workouts but you can’t handle pullups, you have a
few options.

Replace them with another exercise. This is usually the
easier option. The inverted row is a good choice - you can
easily adjust the difficulty by moving your feet forward or
backward.

Do them with assistance. If you have a partner, you can
have them hold your lower body and give you an extra push.
If you have a band, you can wrap one end around the bar (or
tree branch, or whatever) and place the other end under your
feet.

MODIFYING REPS OR TIME

It’s possible that you will encounter an exercise that you can’t
finish. If you can’t complete the assigned number of reps or
amount of time, that’s okay. Go for as long as you can. Either
write down or remember the result, then try to beat it next
time.

HOW MANY SETS?

After much consideration, I decided to leave this up to you. I
know that’s awfully trusting of me, but hey – I have faith in
you. However, I do have a few loose recommendations to help
you get the most out of the workouts in this book.

If you’re a complete beginner, consider doing only one set of
each exercise to start. It may not seem like much, but it
allows you to build basic body awareness and get comfortable
with the movements.

Most of the time, you should be good with three sets. Three
is a solid, if overused, set number that provides you with
enough work to make progress, but not so much that you
have to worry about being completely thrashed after the
workout. It’s a nice middle-ground.

If you want to make a workout a little easier, feel free to drop
down to two sets. On the other hand, you can increase to four
(or more) sets if you’re up for a bigger challenge.

If you’re still not sure what to do, that’s okay. It’s not worth
stressing over. Remember that the number of sets you do
probably won’t make or break your workout, so don’t be afraid
to change it up.
REST PERIODS

As is the case with the number of sets, I’ve elected not to
attach a specified rest period to each workout. Instead, I’ll
provide a few general guidelines that you can use to set your
own rest periods.

Unless you’re a complete beginner, try not to rest for longer
than two minutes. The exercises typically aren’t loaded
enough to justify a longer break, but beginners might need
the extra time.

As a general rule, your best bet is to use rest periods between
60 and 90 seconds. Tough circuit workouts may call for
longer rest (90-120 seconds), while easier, straight or
alternating workouts can be done with a shorter rest break
(30-60 seconds).

My advice: rest just long enough to allow yourself to complete
another set. You’re probably going to have to experiment here.
Taking longer rest than you need during the first few
workouts isn’t going to have any real effect in the long term.
As for shorter rest, well, it’s good to get your ass kicked on
occasion.

WARMING UP

I have one final request: please don’t skip your warmup. I
know that it sometimes (okay, maybe most of the time) feels
like a waste of time, but it’s always worth it. A thorough
warmup gets your muscles – your entire system, really –
primed to withstand the coming workout.

I’m going to help you out here. Before each workout, choose
three of the following movements and do one to two sets of 20
to 30 seconds of each. Don’t wear yourself out. Just get warm!

The Exercises:

Over/Under
Toy Soldier
High Knee
Butt Kick
Shoulder CAR
Pull Apart
BODYWEIGHT EXERCISES

View the full video playlist here:
Bodyweight Exercise Videos

BACKPEDAL
FOUND IN WORKOUTS: 10, 43, 60
TIPS
Try to keep a straight line from your shoulders through your
hips and knees, down to your ankles.

BEAR CRAWL
FOUND IN WORKOUTS: 5, 10
TIPS
Don’t stick your butt up into the air - that’s the biggest
mistake. Try to keep your hips even with your shoulders.

BROAD JUMP
TIPS
Horizontal distance is definitely the goal here, but make sure
you getting good vertical distance, too.
CARIOCA
TIPS
Let your hips rotate, but in a controlled way. The hardest part
is not tripping over your feet, so start slow.

CLAP PUSHUP
TIPS
Instead of trying to push yourself away from the ground, try
to push the ground away from you.

CLOSE GRIP PUSHUP

TIPS
If you can’t keep your hands completely flat on the ground,
then widen them.
DEAD BUG
TIPS
Drive your lower back hard into the ground. If you can’t keep
it down, raise the height of your feet.

DOUBLE DOORFRAME ROW

TIPS
It’s a little awkward, but get a really good grip on the
doorframe. I don’t want you falling over!

FLUTTER KICK
TIPS
Make sure to keep your lower back flat against the ground as
you flutter. If you can’t do that, then raise your feet.
FROG JUMP
TIPS
Remember to land in that low squat position. Swing your
arms forward as you jump for extra momentum.

GLUTE BRIDGE
FOUND IN WORKOUTS: 1, 3, 4, 8, 15, 17, 56
TIPS
Drive through your heels. You should feel your glutes working
throughout the entire movement.

HEEL WALKOUT
TIPS
Keep your glutes tight and hips high as you walk your feet
out. Take a break if your hamstrings start to bother you.
HOP
TIPS
Don’t worry about distance. Focus on getting into a
comfortable rhythm and landing strongly, but softly.

INVERTED ROW
TIPS
The closer you are to the ground, the harder it is. As you row,
keep your body in a straight line.

LATERAL PLANK WALK

TIPS
Try to keep a straight line from your head to your heels. Start
slow, then speed it up when you’re comfortable.
LATERAL SQUAT JUMP
TIPS
Start with small jumps. Hammer down your landing
mechanics, then work on getting distance and height.

LEG LOWERING
TIPS
Push your lower back into the ground as you lower. If you
lose contact, don’t go down as far on the next rep.

LUNGE JUMP
TIPS
Don’t let your torso collapse as you land. Work on keeping
your ribs locked into a good position.
LUNGE TO SQUAT JUMP
TIPS
Try to land in the same lunge position with each transition.
Let yourself settle into a nice, comfortable rhythm.

MODIFIED SITUP
TIPS
You can make it easier by letting your body drop all the way
back to the ground after each rep.

MOUNTAIN CLIMBER
FOUND IN WORKOUTS: 3, 9, 12, 50
TIPS
You’ll know you’re doing these correctly if your hips don’t
move at all (or barely move) as you “climb”.
PUSHUP
TIPS
Don’t stop until your chest touches the ground. Keep your
elbows at about a 45-degree angle.

PLANK
FOUND IN WORKOUT: 1
TIPS
Keep your hands flat and drive through them. To intensify it,
tuck your tail between your legs and get tension in your
glutes.

PLANK HAND TO HAND

TIPS
The same plank rules still apply: stay tight through your core
and try to maintain a straight line from head to heels.
PLANK HOP
TIPS
Start with small hops until you nail down a soft landing.
From there, increase hop distance and speed one at a time.

PLANK ROLL THROUGH

TIPS
The smaller the object you choose, the harder this is. Try
starting with a foam roller or rolling pin, then going smaller
from there.

PLANK WALK
TIPS
Just a heads up: it’s going to feel awkward at first. As with
the rest of the “hands and knees” positions, be conscious of
where your hips are.
PLYO PUSHUP
TIPS
Create as much force as you can against the ground. When
you land, stretch your fingers to help absorb the impact.

POGO JUMP
TIPS
Think back to the good old days. Spring hard off your toes
and let yourself settle into an easy rhythm.

PULLUP
TIPS
Get a tight grip on the bar (or tree), then pull yourself up in a
straight line. Let your elbows come down towards your back
pockets.
REACHING PLANK
FOUND IN WORKOUT: 8
TIPS
Try as hard as you can to keep your shoulders parallel to the
ground as you reach forward.

REVERSE LUNGE
TIPS
It might feel tougher (or at least weirder) than a forward
lunge, but it’s actually easier on your knees. Stick with it.

ROTATED MOUNTAIN
CLIMBER
TIPS
Just in case you can’t tell, your hips stay twisted to one side
the whole time. Give them about a 45-degree twist to start,
then lock them in place.
ROW HOLD
TIPS
It might start off easy, but don’t let that trick you. Keep a
strong body position – head in line with shoulders, shoulder
blades pulled back.

SHUFFLE
TIPS
Stay in a comfortable athletic stance, knees slightly bent.
Repeat to yourself: “quick feet, quick feet!”

SINGLE DOORFRAME ROW

TIPS
The most important thing to remember here is that you can
easily adjust the difficulty. Walk your feet forward to make it
harder, or walk them back to make it easier.
SKATER
TIPS
If you haven’t done this exercise before, start with short and
slow jumps. Get the hang of it, then push harder.

SLIDING PULLUP
TIPS
The slide makes this much tougher than a normal pullup.
Focus on sliding in a nice, straight line.

SPIDER PLANK
TIPS
Your hips will want to raise as you pull your leg forward. A
little raise is okay, but try to fight it.
SQUAT
TIPS
Chest up, eyes forward. Get as low as you can, then explode
out of the bottom position.

SQUAT TO PLANK
TIPS
This is not a burpee. It’s a strict squat combined with a strict
plank. Your mantra: control the motion.

STEP UP WITH KNEE UP

TIPS
Drive your leading heel down as you step to help ensure that
the leading leg is doing most of the work.
SWEEP THROUGH PUSHUP
FOUND IN WORKOUT: 4
TIPS
You can make these easier by separating the movements –
sweep through, then do the pushup.

TAPPING PLANK
FOUND IN WORKOUT: 17
TIPS
Start with quick taps, then progress to longer ones. As
always, create lots of force against the ground.

TAPPING SKATER
TIPS
The addition of the ground tap is a true test of your balance.
Tap quick, then spring to the other side.
TAPPING SQUAT JUMP
TIPS
Keep your lower back as straight as you can with each tap.
Try not to lean forward, or you’ll lose your balance.

TWISTING SIDE PLANK

TIPS
Be aware of your hip position as you twist. They’re going to
want to drop towards the ground – don’t let that happen.

WALKOUT
TIPS
Bend your knees as needed to keep your lower back straight.
Keep your hands under your shoulders as you walk them
forward.
WIDE GRIP PULLUP
TIPS
Try to pull your elbows in and down as you pull yourself up.
Go until your elbows are in line with your back, then lower
back down.

WINDSHIELD WIPER
TIPS
You can adjust the difficulty by changing the position of your
legs. If it’s too hard, raise them. If it’s too easy, lower them.
BAND
EXERCISES

Band Exercise Videos

ANTI-ROTATION ALPHABET
TIPS
What you’re actually doing with your hands here is spelling
the alphabet. It looks deceptively easy, but I promise it’s not.

BENT OVER ROW

TIPS
As the resistance gets tougher, your lower back will try to
round forward. Get tight from hips to shoulders and pull your
shoulder blades back to keep that from happening.

BENT OVER ROW HOLD

TIPS
All you’re doing here is adding a really long pause at the
toughest position. As you hold, make sure you’re in the best
position you can be in.

BOX WALK
TIPS
Stretch the band as far as you can by taking big, monster-like
steps. You can keep your feet close to the ground, or raise
them to increase the challenge.

DEADLIFT
TIPS
Make sure to get an extra tight grip on the band. Start by
squeezing your glutes, then drive your hips through. Finish
tall and strong.

FACE PULL
TIPS
Pull your hands straight towards your ears. The band will try
to pull you forward, but don’t let it.
FLOOR PRESS
TIPS
It’s harder than it sounds, but focus on straight wrists. All of
your knuckles should be facing the sky (or ceiling).

GOBLET SQUAT
TIPS
Pull the band tight to your chest. Keep your elbows in and
locked down, and stay tall as you squat.

HAMMER CURL
TIPS
Remember to keep your palms facing each other – that’s what
makes this different than a normal curl. And keep your
elbows tight to your body!
HIGH KNEE
TIPS
Drive your knee up as hard as you can, but don’t lose your
balance. Powerful up, slow and controlled down.

HIP HINGE
TIPS
Pretend like you’re trying to touch an imaginary wall behind
you with your butt, but you can’t bend your knees.

JUMPING JACK
TIPS
The band is going to make you feel like you can’t spread your
feet very far. It’s a lie – fight the band and stretch it.
LAWNMOWER ROW
TIPS
You’re going to want to let your shoulders twist up and down
as you row, but don’t let that happen.

LOW-HIGH TWIST
TIPS
Your hands start at your hip and finish at your opposite
shoulder. Keep your arms straight and twist through your
torso.

MODIFIED LAT PULL

TIPS
Focus on pulling your elbows down and to your sides. Try to
finish with the band in line with your chest.
PULL THROUGH
TIPS
Just like the deadlift, this one is all about hip drive. Think
minimal knee movement, maximal hip movement.

PULSE SQUAT
TIPS
The squat will feel easy, but the pulse will humble you. Be
careful not to let your torso bend forward during the press.

PUNCH
TIPS
Drive your arm forward and up in a straight line. Don’t let the
band pull you to the side as you press.
PUSHUP
TIPS
The band will try to force your hands off the ground – don’t let
that happen. Other than that, it’s just a tougher pushup.

RESISTED SHUFFLE
TIPS
This exercise works best with two or three bands linked
together. This setup gives you a much larger range.

RESISTED HOP
TIPS
Start with small hops until you’re used to the pull from the
band. As you increase your distance, you might need to start
leaning forward to prevent being pulled back.
RESISTED LATERAL HOP
TIPS
You can do these in a side to side motion, or make multiple
hops to one side, then multiple hops to the other side.

SEATED OVERHEAD PRESS

TIPS
Start and end with your arms in the shape of the letter “L”.
Drive them straight up, then lower them straight down.

SKIER
TIPS
Try to keep your feet moving in a straight line, and stretch the
band as far as you can with each step.
SQUAT TO PRESS
TIPS
Get low in your squat – thighs parallel with the ground if
possible – and keep your lower back straight as you press.

STANDING OVERHEAD
PRESS
TIPS
Pay close attention to your lower back – it shouldn’t extend
backward. If it does, try squeezing hard through your glutes
as you press.

STANDING ROW
TIPS
Instead of standing completely straight, push your hips back
and bend your knees slightly to settle into a soft, athletic
stance.
STRAIGHT TWIST
TIPS
This twist separates your shoulders from your hips. Keep
your hips locked, but let your torso twist as far as possible.

SUITCASE DEADLIFT
TIPS
While the normal deadlift pulls you forward, the suitcase
version pulls you to the side. Focus on staying tall.

SUMO DEADLIFT
TIPS
Feel free to experiment with your foot position. It might take a
few tries before you find a stance that fits you.
TALL KNEELING OVERHEAD
HOLD
TIPS
Push your fists towards the sky (or ceiling). Stay as straight
as you can from hips to hands.
KETTLEBELL EXERCISES

Kettlebell Exercise Videos

ALTERNATING SWING
TIPS
Make the hand-off as fast as you can – you don’t want to
fumble it and lose all of that awesome momentum.

AROUND THE WORLD

TIPS
Keep the distance between your elbows locked as you go
through the motion, and keep the kettlebell close to your
head.

BELL CURL
TIPS
Pull your elbows tight to your sides and keep them there. Stay
tall – no leaning back or jerking to help get the weight up.
BENT OVER ROW
TIPS
Let your shoulder blades stretch forward and pull all the way
back with each rep.

CARRY
TIPS
Squeeze the kettlebells with a death grip. Take quick steps
and pull your upper arms tight to your sides.

CLEAN
TIPS
This one will take some practice. If you focus on only one
point, let it be keeping the kettlebell close to your body.
FIGURE 8
TIPS
Get your body low enough to make the passes by pushing
your hips back (let them hinge) instead of bending your
knees.

FLOOR PRESS
TIPS
One of the toughest parts of the floor press is keeping your
wrists straight. Keep a close eye on them.

GOBLET SQUAT WALK

TIPS
Pull the kettlebell to your chest and lock your elbows in at
your sides. Think chest up, eyes forward.
HALF KNEELING CHOP
TIPS
It’s all about power here. Breathe in as you swing down, then
exhale hard as you whip it back up.

HALF KNEELING PRESS

TIPS
Keep your lower back as straight as you can during the press
– no leaning forward or backward.

HIP THRUST
TIPS
This is just like the Glute Bridge, but you’re in a slightly
different position. It’s all hip, baby.
LATERAL LUNGE
TIPS
Remember to sink your hips back and down on this one, then
drive your foot hard into the ground to step back.

LOW-HIGH SWING
TIPS
Keep your arms completely straight as you twist. Make sure
to “pop” your hips forward as you swing upward.

PASS THROUGH LUNGE

TIPS
You might need to bend forward a little to make the pass, but
try to limit this movement.
PLANK PULL
TIPS
You’re going to want to twist your shoulders and hips as you
pull the kettlebell, but do your best to stay straight.

PULLOVER
TIPS
Keep your arms as straight as you can and squeeze through
your upper back.

PULSE SQUAT
TIPS
The squat will feel easy, but the pulse will humble you. Be
careful not to let your torso bend forward during the press.

PUSH PRESS
TIPS
It might seem like a glorified shoulder press, but don’t let that
fool you. Get your whole body into the movement.

RACKED CARRY
TIPS
Keep your elbows tight to your body. Crush the handle with a
death grip to help keep your wrists straight.

RACKED SQUAT
TIPS
You might feel the urge to lean forward when you hit the
bottom position. Don’t do that. Puff your chest out and stay
strong.

ROMANIAN DEADLIFT
TIPS
It’s all in your hips. Think maximal hip movement, minimal
knee movement, and avoid rounding your back forward.

SEATED OVERHEAD PRESS

TIPS
Start and end with your arms in the shape of the letter “L”.
Drive them straight up, then lower them straight down.

SKY REACH
FOUND IN WORKOUTS: 37. 51, 57
TIPS
Try to raise the kettlebell in a perfectly straight line. It’s a
small, subtle motion, so don’t make it tougher than that.

SQUAT TO PRESS
TIPS
Low squats, powerful presses. Start pressing up as soon as
you move out of the bottom position of the squat.

STRAIGHT ARM HOLD FROM

SQUAT
TIPS
This is like the pulse squat, but harder. Don’t let the straight
arm hold compromise your squat position. If it isn’t pretty,
you can squat higher or bring your hands closer.

SUITCASE PASS DEADLIFT

TIPS
Keep your shoulders pulled back and your body straight as
you make the pass across your body.
SUMO DEADLIFT
TIPS
Let the kettlebell sit directly under your crotch. Drive your
hips forward and finish tall with each rep.

SWING
TIPS
Pop the kettlebell back into your butt, then squeeze your
glutes and drive your hips forward. It’s all about power.

WALKING LUNGE
TIPS
Keep your ribs locked in one position. In other words, don’t
bend forward or lean back excessively as you step.
BODYWEIGHT WORKOUTS

(#1-20)

WORKOUT #1

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Easier
PUSHUP: 30 seconds

SQUAT: 30 seconds

GLUTE BRIDGE: 30 seconds

SINGLE DOORFRAME ROW: 30
seconds

PLANK: Go until tough

WORKOUT #2

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Harder
PAUSE PUSHUP: Go until tough

LUNGE JUMP: 8 reps per side

DOUBLE DOORFRAME ROW: 12
reps

HEEL WALKOUT: 30 seconds

TWISTING SIDE PLANK: 5 reps
per side

WORKOUT #3

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Easier
PLANK WALK: 20 seconds

MOUNTAIN CLIMBER: 20
seconds

ROW HOLD: 20 seconds

1.5 GLUTE BRIDGE: 20 seconds

DEAD BUG: 20 seconds

WORKOUT #4

FOCUS: Full Body
FORMAT: Alternating
DIFFICULTY: Harder
PAIR 1:
SWEEP THROUGH PUSHUP: 15
seconds per side
ROTATED MOUNTAIN CLIMBER:
30 reps per side

PAIR 2:
INVERTED ROW: 30 seconds
SINGLE LEG GLUTE BRIDGE: 8
reps per side

STANDALONE:
LEG LOWERING: Go until tough

WORKOUT #5

FOCUS: Full Body
FORMAT: Circuit
DIFFICULTY: Easier
BEAR CRAWL: 30 feet

FROG JUMP: 20 feet

SHUFFLE: 100 feet

FROG JUMP: 20 feet

BEAR CRAWL: 30 feet

WORKOUT #6

FOCUS: Lower Body
FORMAT: Circuit
DIFFICULTY: Harder
FORWARD HOP: 20 reps

SKATER: 20 reps

BROAD JUMP: 8 reps

BACKWARD HOP: 20 reps

SPRINT: 10 seconds

WORKOUT #7

FOCUS: Upper Body
FORMAT: Circuit
DIFFICULTY: Harder
LATERAL PLANK WALK: 30

seconds

PLANK HOP: 15 reps

PLYO PUSHUP: 30 seconds

PLANK HOP: 15 reps

seconds

WORKOUT #8

FOCUS: Full Body
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
CLAP PUSHUP: Go until tough
LUNGE TO SQUAT JUMP: 30
seconds

PAIR 2:
INVERTED ROW: Go until tough
GLUTE BRIDGE + HEEL
WALKOUT: 30 seconds

PAIR 3:
REACHING PLANK: Go until
tough
WORKOUT #9

FOCUS: Lower Body
FORMAT: Circuit
DIFFICULTY: Harder
SPRINT: 10 seconds

LATERAL SQUAT JUMP: 15 reps

seconds

SQUAT TO PLANK: 10 reps

POGO JUMP: 25 reps

WORKOUT #10

FOCUS: Lower Body
FORMAT: Circuit
DIFFICULTY: Easier
BEAR CRAWL: 50 feet

CARIOCA: 25 feet one way, 25
feet the other way

SPRINT: 100 feet

BACKPEDAL: 50 feet

LUNGE TO SQUAT JUMP: 20
seconds

WORKOUT #11

FOCUS: Core
FORMAT: Circuit
DIFFICULTY: Easier
FLUTTER KICK: 30 seconds

SPIDER PLANK: 10 reps per side

MODIFIED SITUP: 30 seconds

WORKOUT #12

FOCUS: Lower Body
FORMAT: Complex
DIFFICULTY: Harder
ROTATED MOUNTAIN CLIMBER:

20 reps

SINGLE LEG MOUNTAIN
CLIMBER: 20 reps

MOUNTAIN CLIMBER: 20 reps

ROTATED MOUNTAIN CLIMBER
(other side): 20 reps

SINGLE LEG MOUNTAIN
CLIMBER (other side): 20 reps

WORKOUT #13

FOCUS: Upper Body
FORMAT: Complex
DIFFICULTY: Harder
PULLUP: 20 seconds

WIDE GRIP PULLUP: 20 seconds

SLIDING PULLUP: 20 seconds

WORKOUT #14

FOCUS: Full Body
FORMAT: Complex
DIFFICULTY: Harder
WALKOUT: 5 reps

PLANK HAND TO HAND: 20 reps

PLYO PUSHUP: Go until tough

PLANK HOP: 20 reps

WALKOUT: 5 reps

WORKOUT #15

FOCUS: Full Body
FORMAT: Super
DIFFICULTY: Easier
PAIR 1
PLANK HAND TO HAND: 20 reps
REVERSE LUNGE: 8 reps per
side

PAIR 2
1.5 SINGLE DOORFRAME ROW:
10 reps
GLUTE BRIDGE: 10 reps

PAIR 3
WINDSHIELD WIPER: Go until
tough
WORKOUT #16

FOCUS: Lower Body
FORMAT: AMRAP 10 MINUTES
DIFFICULTY: Harder
TAPPING SQUAT JUMP: 5 reps

SQUAT TO PLANK: 5 reps

TAPPING SKATER: 10 reps

WORKOUT #17

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Easier
CLOSE GRIP PUSHUP: 30

seconds

STEP UP WITH KNEE UP: 20
seconds per side

TAPPING PLANK: 5 reps per side

FEET ELEVATED GLUTE
BRIDGE: 30 seconds

WORKOUT #18

FOCUS: Core
FORMAT: Complex
DIFFICULTY: Harder
PLANK ROLL THROUGH: 10 reps

per side

SPIDER PLANK: 5 reps per side

WORKOUT #19

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Easier

REVERSE LUNGE: 12 reps per
side

HEEL WALKOUT: 30 seconds

ROW HOLD: Go until tough

MODIFIED SITUP: 30 seconds

WORKOUT #20

FOCUS: Full Body
DIFFICULTY: Easier

PUSHUP: 5 reps

LATERAL SQUAT JUMP: 10 reps

FLUTTER KICK: 20 reps

BAND
WORKOUTS

(#21-30)

HELPFUL INFO

Band Tension Recommendations
The three easiest band tensions work well for beginners. This
range typically provides between 2 and 50 pounds of
resistance. The band thicknesses are ¼ inch, ½ inch, and ¾
inch. Beginners should start with the ¼ inch and ½ inch
bands, while those with more experience will have better luck
with the ½ inch and ¾ inch bands.

Adjusting Exercise Difficulty
Band exercises allow for quick and easy adjustment. To make
an exercise easier, grip farther away from the anchored end of
the band. To make an exercise harder, grip closer to the
anchored end of the band. This process is intuitive, but you
might have to experiment to find the perfect tension for each
exercise.

Resisted Exercises
For band-resisted exercises like the shuffle and hop, you will
likely need to connect two bands together:
WORKOUT #21

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Easier
FLOOR PRESS: 30 seconds

GOBLET SQUAT: 30 seconds

BENT OVER ROW: 30 seconds

DEADLIFT: 30 seconds

LOW-HIGH TWIST: 15 seconds
per side

WORKOUT #22

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Easier
SEATED OVERHEAD PRESS: 12

reps

HIGH KNEE: 8 reps per side

SINGLE ARM HAMMER CURL: 8
reps per side

SUMO DEADLIFT: 12 reps

STRAIGHT TWIST: 8 reps per side

WORKOUT #23

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Easier
PUNCH: 10 reps per side

SKIER: 30 seconds

MODIFIED LAT PULL: 12 reps

HIP HINGE: 10 reps

LOW-HIGH TWIST: 8 reps per
side

WORKOUT #24

FOCUS: Full Body
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
STANDING OVERHEAD PRESS:
10 reps
PULSE SQUAT: 30 seconds

PAIR 2:
SINGLE ARM BENT OVER ROW:
8 reps per side
SUITCASE DEADLIFT: 8 reps per
side

STANDALONE:
ANTI-ROTATION ALPHABET: 20
seconds per side

WORKOUT #25

FOCUS: Lower Body
FORMAT: Circuit
DIFFICULTY: Easier
RESISTED SHUFFLE: 30 seconds

RESISTED HOP: 30 seconds


RESISTED LATERAL HOP: 30
seconds

WORKOUT #26

FOCUS: Full Body
FORMAT: Circuit
DIFFICULTY: Harder
SQUAT TO PRESS: 60 seconds

LAWNMOWER ROW: 30 seconds

BOX WALK: 60 seconds

LAWNMOWER ROW (other side):
30 seconds

WORKOUT #27

FOCUS: Upper Body
FORMAT: Straight
DIFFICULTY: Harder
FEET ELEVATED PUSHUP: 30

seconds

SINGLE ARM FLOOR PRESS: 12
reps

TALL KNEELING OVERHEAD
HOLD: Go until tough

SINGLE ARM FLOOR PRESS

WORKOUT #28

FOCUS: Upper Body
FORMAT: Straight
DIFFICULTY: Easier
MODIFIED LAT PULL: 12 reps

STANDING SINGLE ARM ROW: 8
reps

BENT OVER ROW HOLD: Go
until tough

STANDING SINGLE ARM ROW

FACE PULL: 12 reps

WORKOUT #29

FOCUS: Full Body
FORMAT: Circuit
DIFFICULTY: Easier
SKIER: 20 seconds

JUMPING JACK: 20 seconds


RESISTED HOP: 20 seconds

WORKOUT #30

FOCUS: Lower Body
FORMAT: Alternating
DIFFICULTY: Harder
PAIR 1:
PAUSE GOBLET SQUAT: 10 reps
1.5 DEADLIFT: 8 reps

PAIR 2:
HIGH KNEE: 12 reps per side
PULL THROUGH: 10 reps

STANDALONE:
SLOW MOTION BOX WALK: 45
seconds

KETTLEBELL WORKOUTS

(#31-40)
HELPFUL INFO

Kettlebell Weight Recommendations
I can’t give you an exact number without seeing you in action,
but I can give a few recommendations.

For women: 15 to 25 pounds is a good starting weight.
For men: 25 to 35 pounds is a good starting weight

Once you’re comfortable with this poundage, move up. The
sky’s the limit!

Exercises With (2) Kettlebells
It’s okay if you only have access to one kettlebell. There isn’t a
single exercise in this book that absolutely requires two
kettlebells. When you run into a double kettlebell exercise,
just ditch one of the kettlebells.

WORKOUT #31

FOCUS: Full Body
FORMAT: Straight
DIFFICULTY: Easier
SEATED OVERHEAD PRESS: 10

reps

LATERAL LUNGE: 6 reps per side

PULLOVER: 10 reps

SUMO DEADLIFT: 10 reps

FIGURE 8: 30 seconds

WORKOUT #32

FOCUS: Full Body
FORMAT: Alternating
DIFFICULTY: Harder
PAIR 1:
1.5 FLOOR PRESS: 6 reps per
side
OFFSET RACKED SQUAT: 30
seconds

PAIR 2:
8 reps per side
SINGLE ARM SWING: 15 seconds
per side

STANDALONE:
HALF KNEELING CHOP: 15
seconds per side

WORKOUT #33

FOCUS: Full Body
FORMAT: Circuit
DIFFICULTY: Easier
SWING: 20 seconds

CARRY: 20 seconds

SQUAT TO PRESS: 10 reps

SWING: 20 seconds

CARRY: 20 seconds

WORKOUT #34

FOCUS: Full Body
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
HALF KNEELING PRESS: 8 reps
SLOW MOTION PULSE SQUAT: 8
reps

PAIR 2:
10 reps per side
PAUSE HIP THRUST: 8 reps

PAIR 3:
AROUND THE WORLD: 10 reps
PLANK PULL: 10 reps

WORKOUT #35

FOCUS: Upper Body
FORMAT: Straight
DIFFICULTY: Easier
PAUSE FLOOR PRESS: 30

seconds

AROUND THE WORLD: 30
seconds

BELL CURL: 30 seconds

BENT OVER ROW: 30 seconds

PULLOVER: 30 seconds

WORKOUT #36

FOCUS: Lower Body
FORMAT: Alternating
DIFFICULTY: Harder
PAIR 1:
ALTERNATING SWING: 20 reps
PAUSE RACKED SQUAT: 10 reps

PAIR 2:
ROMANIAN DEADLIFT: 10 reps
OFFSET WALKING LUNGE: 20
reps

WORKOUT #37

FOCUS: Core
FORMAT: Circuit
DIFFICULTY: Harder
HALF KNEELING CHOP: 30

seconds per side

PAUSE SKY REACH: 60 seconds

PLANK PULL: 60 seconds

WORKOUT #38

FOCUS: Full Body
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
SUITCASE PASS DEADLIFT: 6
reps per side
SINGLE ARM PUSH PRESS: 8
reps per side

PAIR 2:
PASS THROUGH LUNGE: 12 reps
BELL CURL: 12 reps

PAIR 3:
STRAIGHT ARM HOLD FROM
SQUAT: 30 seconds
LOW-HIGH SWING: 8 reps per
side

WORKOUT #39

FOCUS: Full Body
FORMAT: Circuit
DIFFICULTY: Easier
OFFSET RACKED CARRY: 30

seconds

SWING: 30 seconds

OFFSET RACKED CARRY (other
side): 30 seconds

WORKOUT #40

FOCUS: Full Body
DIFFICULTY: Easier
GOBLET SQUAT WALK: 25 feet

CLEAN: 8 reps per side

LATERAL LUNGE: 8 reps per side

BAND +
BODYWEIGHT
WORKOUTS

(#41-50)

WORKOUT #41

FOCUS: Core
FORMAT: Straight
DIFFICULTY: Easier
PLANK HOP: 10 reps

BAND LOW-HIGH TWIST: 8 reps
per side

BAND TALL KNEELING
OVERHEAD HOLD: 30 seconds

WORKOUT #42

FOCUS: Full Body
FORMAT: Alternating
DIFFICULTY: Easier
PAIR 1
BAND PUNCH: 8 reps per side
SQUAT: 30 seconds

PAIR 2
BAND LAWNMOWER ROW: 8
reps per side
BAND DEADLIFT: 12 reps

STANDALONE:

WORKOUT #43

FOCUS: Lower Body
FORMAT: Circuit
DIFFICULTY: Easier
BAND JUMPING JACK: 30

seconds

BACKPEDAL: 50 feet

FROG JUMP: 10 reps

SPRINT: 50 feet

BAND JUMPING JACK: 30
seconds

WORKOUT #44

FOCUS: Upper Body
FORMAT: Straight
DIFFICULTY: Easier
PUSHUP: Go until tough

BAND FACE PULL: 12 reps


BAND HAMMER CURL: 12 reps

BAND TALL KNEELING
OVERHEAD HOLD: Go until
tough

WORKOUT #45

FOCUS: Full Body
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
BROAD JUMP: 6 reps
WIDE GRIP PULLUP: Go until
tough

PAIR 2:
BAND SUMO DEADLIFT: 10 reps
BAND STANDING OVERHEAD
PRESS: 10 reps

WORKOUT #46

FOCUS: Full Body
DIFFICULTY: Harder

per side

BAND 1.5 GOBLET SQUAT: 8
reps

CLAP PUSHUP: Go until tough

WORKOUT #47

FOCUS: Lower Body
FORMAT: Circuit
DIFFICULTY: Harder
LATERAL SQUAT JUMP: 30

seconds

BAND SUITCASE DEADLIFT: 8
reps

POGO JUMP: 20 reps

BAND SUITCASE DEADLIFT

BAND RESISTED LATERAL HOP:
30 seconds

WORKOUT #48

FOCUS: Upper Body
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
BAND PUSHUP: Go until tough
SLIDING PULLUP: Go until tough

PAIR 2:
BAND PUNCH: 12 reps per side
ROW HOLD: 60 seconds

WORKOUT #49

FOCUS: Core
FORMAT: Circuit
DIFFICULTY: Easier
BAND STRAIGHT TWIST: 8 reps

per side

WINDSHIELD WIPER: 30 seconds

BAND ANTI-ROTATION
ALPHABET: Go until tough

WORKOUT #50

FOCUS: Full Body
FORMAT: Alternating
DIFFICULTY: Easier
PAIR 1:
BAND HIP HINGE: 10 reps
PLANK HAND TO HAND: 30
seconds

PAIR 2:
BAND BOX WALK: 30 seconds
DOUBLE DOORFRAME ROW: Go
until tough

PAIR 3:
seconds
BAND FLOOR PRESS: 10 reps
KETTLEBELL +
BODYWEIGHT
WORKOUTS

(#51-60)

WORKOUT #51

FOCUS: Core
FORMAT: Circuit
DIFFICULTY: Easier
KETTLEBELL HALF KNEELING

CHOP: 6 reps per side

seconds

KETTLEBELL SKY REACH: 10
reps

WORKOUT #52

FOCUS: Core
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
SLOW MOTION DEAD BUG: 10
reps
KETTLEBELL STRAIGHT ARM
HOLD FROM SQUAT: Go until
tough

PAIR 2:
KETTLEBELL PLANK PULL: 30
seconds
MODIFIED SITUP: 12 reps

WORKOUT #53

FOCUS: Upper Body
FORMAT: Straight
DIFFICULTY: Easier
SINGLE DOORFRAME ROW: 12

reps

KETLEBELL PUSH PRESS: 8 reps

KETTLEBELL BENT OVER ROW:
12 reps

CLOSE GRIP PUSHUP: 30
seconds

KETTLEBELL PULLLOVER: 12
reps

WORKOUT #54

FOCUS: Lower Body
FORMAT: Straight
DIFFICULTY: Easier
STEP UP WITH KNEE UP: 30

seconds

KETTLEBELL HIP THRUST: 10
reps

KETTLEBELL WALKING LUNGE:
30 seconds

KETTLEBELL SWING: 10 reps

SKATER: 20 reps

WORKOUT #55

FOCUS: Upper Body
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
1.5 PUSHUP: Go until tough
PULLUP: Go until tough

PAIR 2:
KETTLEBELL HALF KNEELING
PRESS: 8 reps
KETTLEBELL CLEAN: 8 reps

WORKOUT #56

FOCUS: Lower Body
FORMAT: Super
DIFFICULTY: Harder
PAIR 1:
1.5 LUNGE JUMP: 30 seconds
KETTLEBELL SUITCASE PASS
DEADLIFT: 8 reps per side

PAIR 2:
SINGLE LEG GLUTE BRIDGE: 8
reps per side
KETTLEBELL GOBLET SQUAT
WALK: 30 seconds

WORKOUT #57

FOCUS: Full Body
FORMAT: Alternating
DIFFICULTY: Easier
PAIR 1:
KETTLEBELL SUMO DEADLIFT:
10 reps
KETTLEBELL AROUND THE
WORLD: 8 reps

PAIR 2:
TAPPING SQUAT JUMP: 30
seconds
PAUSE DOUBLE DOORFRAME
ROW: 10 reps

PAIR 3:
KETTLEBELL SKY REACH: 10
reps
PLANK ROLL THROUGH: Go
until tough
WORKOUT #58

FOCUS: Full Body
FORMAT: Circuit
DIFFICULTY: Easier
FORWARD + BACKWARD HOP:

10 forward, 10 backward

KETTLEBELL SEATED
OVERHEAD PRESS: 10 reps

SQUAT TO PLANK: 30 seconds

BELL CURL: 10 reps

WORKOUT #59

FOCUS: Full Body
FORMAT: Circuit
DIFFICULTY: Harder
KETTLEBELL ALTERNATING
SWING: 16 reps

PAUSE PLYO PUSHUP: 30
seconds

KETTLEBELL PASS THROUGH
LUNGE: 16 reps

PAUSE INVERTED ROW: 30
seconds

WORKOUT #60

FOCUS: Full Body
DIFFICULTY: Harder
SPRINT + BACKPEDAL: 100 feet

sprint, 100 feet backpedal

KETTLEBELL CARRY: 100 feet

SHUFFLE + CARIOCA: 100 feet
shuffle, 100 feet carioca

THE END
(ALMOST)

(KEEP READING…
THERE’S SOMETHING COOL)
GET YOUR FREE GIFT!

As a thank you for purchasing this book, I want to give you a
free copy of Build Your Own Gymless Workout. This ebook
teaches you an easy to understand, step-by-step process for
creating your own awesome gymless workouts.

Eventually, you’re going to finish all 60 workouts in this
guide. When that happens, you can take the 100+ exercises
and apply the workout creation process in Build Your Own
Gymless Workout to them. You’ll have 60 more workouts
before you even know what happened!

If that sounds awesome (trust me, it is), then download it
here: Build Your Own Gymless Workout
ABOUT THE AUTHOR

Andy Chassé is a fitness professional and writer. He’s been
working in the fitness field since 2007, and is the owner of
Gymless Fitness.

He holds a Master’s degree in Kinesiology, along with
certifications from the American College of Sports Medicine
(ACSM) and the National Academy of Sports Medicine (NASM).

Andy is a big believer in fitness that takes place outside of the
gym, and he has one goal that stands above all others: teach
people how to get fit without the gym.

60 Quick Gymless Workouts Featuring Bodyweight, Band, Kettlebell Exercises by Andy Chassé

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60 Quick Gymless Workouts Featuring Bodyweight, Band, Kettlebell Exercises by Andy Chassé

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60 QUICK GYMLESS

MODIFYING REPS OR TIME

CLOSE GRIP PUSHUP

DOUBLE DOORFRAME ROW

LATERAL PLANK WALK

PLANK HAND TO HAND

PLANK ROLL THROUGH

SINGLE DOORFRAME ROW

STEP UP WITH KNEE UP

TWISTING SIDE PLANK

BENT OVER ROW

BENT OVER ROW HOLD

MODIFIED LAT PULL

SEATED OVERHEAD PRESS

AROUND THE WORLD

GOBLET SQUAT WALK

HALF KNEELING PRESS

PASS THROUGH LUNGE

SEATED OVERHEAD PRESS

STRAIGHT ARM HOLD FROM

SUITCASE PASS DEADLIFT

PAUSE PUSHUP: Go until tough

PLANK WALK: 20 seconds

BEAR CRAWL: 30 feet

FORWARD HOP: 20 reps

LATERAL PLANK WALK: 30

BEAR CRAWL: 50 feet

FLUTTER KICK: 30 seconds

ROTATED MOUNTAIN CLIMBER:

TAPPING SQUAT JUMP: 5 reps

CLOSE GRIP PUSHUP: 30

PLANK ROLL THROUGH: 10 reps

PLANK WALK: 30 seconds

FLOOR PRESS: 30 seconds

SEATED OVERHEAD PRESS: 12

PUNCH: 10 reps per side

RESISTED SHUFFLE: 30 seconds

SQUAT TO PRESS: 60 seconds

FEET ELEVATED PUSHUP: 30

MODIFIED LAT PULL: 12 reps

SEATED OVERHEAD PRESS: 10

PAUSE FLOOR PRESS: 30

HALF KNEELING CHOP: 30

OFFSET RACKED CARRY: 30

GOBLET SQUAT WALK: 25 feet

PLANK HOP: 10 reps

BAND JUMPING JACK: 30

PUSHUP: Go until tough

TWISTING SIDE PLANK: 5 reps

LATERAL SQUAT JUMP: 30

BAND STRAIGHT TWIST: 8 reps

KETTLEBELL HALF KNEELING

SINGLE DOORFRAME ROW: 12

STEP UP WITH KNEE UP: 30

FORWARD + BACKWARD HOP:

SPRINT + BACKPEDAL: 100 feet

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