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Functional 30/30 ~ A Quick Fat Burner 🔥💦

⏱ Approx 35mins (including rests/warmup) Are you ready to get your heart pumping and your body toned? All you need are two kettlebells and a resistance band! This quick workout combines resistance and cardiovascular exercises to help you melt away body fat and get in shape. Let’s do this! By the way, you can customize it to your liking by going to ‘3 dots’ > ‘update metrics’ and overwriting the weights/reps.

  • 35 minutes
  • Intermediate
  • Full Body

Interests

Strength & conditioning Toning

Anatomy

Equipment

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Resistance Bands

Kettlebell

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Exercises

Warm Up

We’re going to be using a few muscle groups here so let’s warm them up good 👌💦

Inch Worm Push Up
Intermediate
Chest
Set Reps
1 5
Rest - 00:20
Front Squat Tap
Intermediate
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:45

Main Session 1 of 3

All together you’ll complete 15 exercises with 30s rest. Grab a sweat towel!

Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:30
Push Up
Intermediate
Chest
Set Time (s)
1 30
Rest - 00:30
Forward Lunge (Alternating)
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:30
Resistance Band Seated Row Low Neutral Grip
Beginner
Upper Back
Set Time (s)
1 30
Rest - 00:30
Kettlebell Swing
Intermediate
Full Body
Set Weight (kg) Time (s)
1 10 30

Main Session 2 of 3

Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:30
Push Up
Intermediate
Chest
Set Time (s)
1 30
Rest - 00:30
Forward Lunge (Alternating)
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:30
Resistance Band Seated Row Low Neutral Grip
Beginner
Upper Back
Set Time (s)
1 30
Rest - 00:30
Kettlebell Swing
Intermediate
Full Body
Set Weight (kg) Time (s)
1 10 30

Main Session 3 of 3

Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:30
Push Up
Intermediate
Chest
Set Time (s)
1 30
Rest - 00:30
Forward Lunge (Alternating)
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:30
Resistance Band Seated Row Low Neutral Grip
Beginner
Upper Back
Set Time (s)
1 30
Rest - 00:30
Kettlebell Swing
Intermediate
Full Body
Set Weight (kg) Time (s)
1 10 30
Rest - 01:00

Cardiovascular 🫀

Classic suicide drills for: 2 mins 5 rounds 30s Rest Goo!

Suicide Drill
Intermediate
Full Body
Set Time (s)
1 120
Rest - 00:30
2 120
Rest - 00:30
3 120
Rest - 00:30
4 120
Rest - 00:30
5 120
Rest - 01:00

Powerlifting

We’ll finish with some classic squats: 3 sets 30s rest

Kettlebell Squat (Racked)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 10
Rest - 00:30
2 13 10
Rest - 00:30
3 14 10

Created by

Leon Ward’s BurnIt
Personal trainer

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