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24-Min Workout Summary

Print this sheet and reference it during your workouts.

The 5 Exercises in the R8X Workout Flow:


• Kettlebell (KB)/Dumbbell (DB) Swing
• KB/DB Front Squat (Goblet Squat)
• Overhead KB/DB Shoulder Press
• 1 Arm Alternating DB/KB Row (On The Floor)
• Pushups (On The Floor)

Perform these exercises in a flow. Swing→ Squat→ Press→ Row→ Pushup


for the allotted number of reps in each “cycle” – starting at 1 rep of each
and working up to your peak set of 8 reps.

After you complete a “full circuit” of the 5 exercises at the given rep range,
rest 30-60 sec before beginning the 5-exercise circuit flow with the next
number or reps.

I.e. Circuit #1 = 1 rep of each. Rest 30 sec. Circuit #2 = 2 reps of each. Work
your way UP TO the peak set (8 reps of each) – then BACK DOWN in 1 rep
increments (8,7,6, down to 1).

I recommend you begin this


workout using a 20-30lb KB/DB. The
first few circuits are easy by design.
The higher rep sets will be
challenging. Your first workout
should take 24-30 min.

You will progress do heavier DB/KB


as you get stronger.
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