Features
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
15 Goat Belly Swings 5 Goblet Squats 5 striders each side 15 Goat Belly Swings 4 Goblet Squats 8 Prone Blackburns 15 Goat Belly Swings 3 Goblet Squat 6 Bird Dogs + 3-sec iso hold rep 15 Goat Belly Swings 2 Goblet Squats 4 Bird Dogs + 3-sec iso hold each rep 15 Goat Belly Swings 1 Goblet Squats 1 Bird Dogs + 3-sec iso hold each rep
B1
Single Arm KB Press
4 x 6
B2
KB Gorilla Row
4 x 6
C1
Forward Walking Lunges
3 x 12
C2
Alternating Kettlebell Swing
3 x 10
Circuit
A
15 Goat Belly Swings 5 Goblet Squats 5 striders each side 15 Goat Belly Swings 4 Goblet Squats 8 Prone Blackburns 15 Goat Belly Swings 3 Goblet Squat 6 Bird Dogs + 3-sec iso hold rep 15 Goat Belly Swings 2 Goblet Squats 4 Bird Dogs + 3-sec iso hold each rep 15 Goat Belly Swings 1 Goblet Squats 1 Bird Dogs + 3-sec iso hold each rep
B1
KB Snatch
10, 8, 6, 4, 2
B2
Box Jumps
10, 8, 6, 4, 2
C1
Heels Elevated Goblet Squat
10, 8, 6, 4, 2
C2
Dual KB Clean
10, 8, 6, 4, 2
D
Strict Lower Hanging Leg Lifts
3 x MAX
Circuit
E
9 Min Blast 30 sec of each movement, resting as little as possible between movements and arms. Start with your weak arm first, then switch 1-arm swing 1-arm clean 1-arm snatch 1-arm clean and press reverse lunge single leg RDL 2-hand swing Goblet Squat Push press Swing to Push Up
Circuit
A
15 Goat Belly Swings 5 Goblet Squats 5 striders each side 15 Goat Belly Swings 4 Goblet Squats 8 Prone Blackburns 15 Goat Belly Swings 3 Goblet Squat 6 Bird Dogs + 3-sec iso hold rep 15 Goat Belly Swings 2 Goblet Squats 4 Bird Dogs + 3-sec iso hold each rep 15 Goat Belly Swings 1 Goblet Squats 1 Bird Dogs + 3-sec iso hold each rep
B1
Double KB Push Press
4 x 6
B2
KB Gorilla Row
4 x 6
C1
Dual KB Front Rack Walk
3 x 50
C2
Farmers carry
3 x 50
C3
Dual KB Overhead Walk
3 x 50
Circuit
D
8 Single Kettlebell Cleans 3 Single Front Squats 3 Chin Up Switch Hands 8 Single Kettlebell Cleans 3 Single Front Squats 3 Chin Up Switch Hands 5 Single Kettlebell Cleans 2 Single Front Squats 2 Chin Up Switch Hands 5 Single Kettlebell Cleans 2 Single Front Squats 2 Chin Up Switch Hands 3 Single Kettlebell Cleans 1 Single Front Squats 1 Chin Up Switch Hands 3 Single Kettlebell Cleans 1 Single Front Squats 1 Chin Up
If you love the big weights of a barbell but love the freedom of movement with bodyweight exercises and the heart pumping action of kettlebell work, Hercules has got you covered!
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Verified Athlete"In my line of work, you need to be strong, mobile and hostile. This program helps me tap in to all of that and more"