Rise Above Member's Workout Page

Welcome to the Rise Above Member’s Workout Page

These workouts are similar to the circuit training we do at the gym and are intended to be simple, balanced, use minimal equipment, easily altered to fit your needs and be done almost anywhere.

There are workout levels from lite to difficult at the end of each description so you can adjust the intensity according to how you feel that day.

Don’t have a kettlebell to swing? No problem use a jump rope or jumping jacks. The small details are not important like whether you have the equipment or not, the amount of weight used, number of reps, time interval etc.

Just move, smile and keep the train rolling.

You can also check out the Rise Above YouTube Workout Playlist that currently has over 28 workout videos.

As always, you can contact me with any questions you have.

Mobility – Warm Up

Neck Flexion and Extension – “Yes” motion

Neck Rotation – “No” motion

Neck Lateral Flexion – Ear towards shoulder

Shoulder Rolls – Arms down, both directions

Shoulder Rotations – Arms straight out, rotating in sockets

Shoulder Retractions – Bent knees, straight arms, thumb up moving arm behind back following with eyes

Hip Circles – Leg wide, feet down moving in hula hoop motion

Squats

Knee and Ankle Rotations – Feet and knees close together maintaining contact to the ground

Static Stretching – Cool Down

Knees to Chest – On back, cannonball position

Hamstring – On back, hold a straight leg keeping the leg on the floor down

Hip Adduction – Bring leg across the body, keeping the toe of the other leg pointed straight up

Hip Abduction – Bring leg out away from the body keeping the toe of the other leg pointed straight up

Piriformis (glutes) – Lying on back and feet flat, cross an ankle over a knee and grab the hamstring of the leg that is down and pull towards your chest

Quads [Side Lying] – Lie on your side and grab the top of your foot of your top leg and bring your heel towards your glutes. If you need more stretch, bring the knee back as well

Calves – Start in a DownDog position and alternate your heels towards the floor holding as long as you like

Balanced Strength Workout

K.Bell Deadlift
Floor Pullover
Med. Ball V-Up Side:Side (Russian Twists)
2-Arm Rows (TRX or standing with weights)
Alternating Lunge

Lite: Perform three rounds of 10 repetitions or 30s on/15s off time intervals, resting 1-2 min between rounds.

Medium: Perform three rounds of 12-15 repetitions or 45s on/15s off time intervals, resting 1-2 min between rounds.

Difficult: Perform three rounds of increasing repetitions each round from 10, 12 and 15 repetitions or time intervals from 30s, 45s,60s on/15s off, resting 1-2 min between rounds.

Single-Sided Strength Workout

Single K.Bell Overhead Military Press
Single K.Bell Squat
1-Arm Kettlebell Swing
Single K.Bell Row
Single Leg RDL
Single Floor Chest Press

Lite: Perform three rounds going top-to-bottom-top (so you get a rest) of 5-10 repetitions or 30s on/15s off time intervals, resting 1-2 min between rounds.

Medium: Perform three rounds of 5-10 repetitions or 30s on/15s off time intervals switching sides after each exercise and then moving to the next, resting 1-2 min between rounds.

Difficult: Perform three rounds of increasing repetitions each round from 8, 10 and 12 repetitions or time intervals from 30s, 45s,60s on/15s off, switching sides after each exercise and then moving to the next, resting 1-2 min between rounds.

Full Body Kettlebell Workout 1

Upper Body Block:

Alternating K.Bell Halo
Single Overhead Military Press (2x)

Lower Body Block:

Goblet Squat
Single Lunge (2x)

Core Block:

Front Plank
Side Plank (2x)

Dynamic Block:

K.Bell 2-Arm Swing
K.Bell 1-Arm Swing (2x)

Lite: Perform three rounds for time 30s on/15s off time intervals, resting 1-2 min. between rounds.

Medium: Perform two rounds of 30s on/15s off time intervals. For the third round change the time to 30s on and do the exercises back to back resting 30s between each block. Rest 1-2 min. between rounds.

Difficult: Perform two rounds of 30s on and do the exercises back to back resting 30s between each block. For the third round do not rest 30s between blocks. Rest 1-2 min. between rounds.

Full Body Kettlebell Workout 2

Upper Body Block:

K.Bell Floor Pullover
K.Bell Floor Chest Press (2x)

Lower Body Block:

K.Bell Deadlift (Conventional, Alt. Arm or 2-Leg RDL)
K.Bell Single Leg RDL (2x)

Core Block:

Medicine Ball Russian Twists
Single Leg Sit Up to the Bent Knee or Shin (Straight Leg) (2x)

Dynamic Block:

Alternating Arm Swing
1-Arm Clean or Snatch (2x)

Lite: Perform three rounds for time 30s on/15s off time intervals, resting 1-2 min. between rounds.

Difficult: Perform two rounds of 30s on and do the exercises back to back resting 30s between each block. For the third round do not rest 30s between blocks. Rest 1-2 min. between rounds.

Three Exercise Bodyweight Workout

Exercises:
Squat
Push Up
Front Plank

Lite: Perform the exercises back-to-back-to-back for time 30s each and resting 1-2 min. between rounds.

Medium: Perform the exercises back-to-back-to-back for time. The workout will be in ladder form 30,40,50,40,30s each and resting 1-2 min. between rounds.

Difficult: Perform the exercises back-to-back-to-back for time. The workout will be in ladder form 30,45,60,45,30s each and resting 1-2 min. between rounds.

Build Up Workout: 1

K.Bell Halo Alternating
K.Bell Deadlift
K.Bell Thruster (Squat-to-press)

Lite: Perform three rounds for time 30s on/15s off time intervals, resting 1-2 min. between rounds.

Medium: Perform two rounds of 30s on/15s off time intervals. For the third round change the time to 30s on and do the exercises back to back. Rest 1-2 min. between rounds.

Difficult: Perform two rounds of 30s on and do the exercises back to back resting. For the third round change the time to 45s and do the exercises back to back. Rest 1-2 min. between rounds.

Build Up Workout: 2

K.Bell 1-Arm Swing (each side)
K.Bell Row (each side)
K.Bell Long Cycle (Clean-to-press, each side)

Lite: Perform three rounds for time 30s on/15s off time intervals, resting between each side and resting 1-2 min. between rounds.

Medium: Perform two rounds of 30s on/15s off time intervals. For the third round change the time to 30s on and do the exercises back to back. Rest 1-2 min. between rounds.

Difficult: Perform two rounds of 30s on and do the exercises back to back resting. For the third round change the time to 45s and do the exercises back to back. Rest 1-2 min. between rounds.

The 400 Rep Workout Challenge

This workout is performed for completed repetitions, no time, and done in any order you feel like. Where there are exercise options; feel free to do the one you want. If you are doing multiple rounds you can change the exercise where there are options.

10 reps – Overhead Military Press or Pull Ups

15 reps – Squat or Deadlift (variation)

25 reps – Push Ups

50 reps – Sit Ups or Lunges (if you do lunges its 50 reps total, not each side)

100 reps – Kettlebell Swing Variation (ex. 2-Arms, Alternating, cleans, snatches etc.)

200 reps – Jump Rope

Lite: Perform 1 round.

Medium: Perform two rounds. Rest 2-5 min. between rounds.

Difficult: Perform three rounds. Rest 2-5 min. between rounds.

Top to Bottom Workout

Use a Dumbbell, Kettlebell or Bodyweight Tension moving through the range of motion.

Exercises:
Overhead Press
Squat
Row
Hip Bridge
Pullover (for 2-Arm rounds)/Floor Chest Press (for 1-Arm rounds)

Lite: Perform three rounds of the 2-Arm version on 30s on/15s off time intervals.

Medium: Perform two rounds of the 2-Arm version and one round of the 1-Arm version on 30s on/15s off time intervals . Rest 1-3 min. between rounds.

Difficult: Perform one round of the 2-Arm version and one round of the 1-Arm version and then all three for round number three on 30s on/15s off time intervals. Rest 1-3 min. between rounds.

Complete Workout

Front or Swiss Ball Plank
Chest Press on Floor or Bench
K.Bell Thruster (Squat-to-Press)
Rows on TRX or using D.Bells
Alternating Lunges

Lite: Perform three rounds of 30s on/15s off time intervals. Rest 1-3 min. between rounds.

Medium: Perform two rounds of 30s on/15s off time intervals. On the third round perform 45s on/15s off. Rest 1-3 min. between rounds.

Difficult: Perform one round of 30s on/15s off time intervals, one round of 45s on/15s off and 60s on/15s off on the final round. Rest 1-3 min. between rounds.

Full Body Up-and-Down Workout

K.Bell Deadlift-to-Press
Floor Pullover
Alternating Lunge w/Arm Rotation (Rotate toward the front leg)
Push Ups
K.Bell 2-Arm Swing (or other cardio inducing exercise)
Russian Twists (core)

Lite: Perform three rounds of 30s on/15s off time intervals. Rest 1-3 min. between rounds.

Medium: Perform two rounds of 30s on/15s off time intervals. On the third round perform 45s on/15s off. Rest 1-3 min. between rounds.

Difficult: Perform one round of 30s on/15s off time intervals, one round of 45s on/15s off and 60s on/15s off on the final round. Rest 1-3 min. between rounds.

Double:Single:Single Block Workout

Double Block:

K.Bell Deadlift
K.Bell 2-Arm Push Press
K.Bell 2:1:1 Swing

Single Standing Block:

Lunge (2x)
1-Arm Row (2x)
1-Arm Thruster (2x)

Single Floor Block:

Single Leg Hip Bridge (2x)
1-Arm Floor Chest Press (2x)
1st Part of Get Up (2x)

Lite: Perform three rounds for time 30s on/15s off time intervals, resting 1-2 min. between rounds.

Medium: Perform two rounds of 30s on/15s off time intervals. For the third round change the time to 45s on 15s off. Rest 1-2 min. between rounds.

Difficult: Perform two rounds of 30s on and do the exercises back to back resting 30s between each block. For the third round change the time to 60s on/ 15 off. Rest 1-2 min. between rounds.

Down the River-Up the River Workout

Workout: Down and Back Up
Perform these exercises on one side going down and then on the other side going back up. Note the Front plank is the pinnacle and will only be done for one time
Overhead Press
Squat
Row
Single Leg RDL
Floor Chest Press
Single Leg Hip Bridge
Front Plank

Lite: Perform three rounds for time 30s on/15s off time intervals, resting 1-2 min. between rounds.

Medium: Perform two rounds of 30s on/15s off time intervals. For the third round change the time to 45s on 15s off. Rest 1-2 min. between rounds.

Difficult: Perform one rounds of 30s on/15s off time intervals, 45s on/15 off for the second and 60s on/ 15s off for the third Rest 1-2 min. between rounds.

Loving the Combos Workout

Main Round:

1-Arm Deadlift (2x)
Curl-to-Press
Single RDL (2x)
Push Up
Row (2x)
Front Plank or Leg Hold

Inbetween Combo Round 1:

Goblet Squat + 2-Arm Swings
30s each exercise, rest 30s inbetween

Inbetween Combo Round 2:

Lunge w/Pass + Alt. Arm Swings
30s each exercise, rest 30s inbetween

Lite: Perform two rounds for time 30s on/15s off time intervals, resting 1-2 min. between rounds. Do two rounds of the 1st Inbetween Combo Round after finishing the first round, do the 2nd after doing the second main round.

Medium: Perform three rounds for time 30s on/15s off time intervals, resting 1-2 min. between rounds. Do two rounds of the 1st Inbetween Combo Round after finishing the first round, do the 2nd after doing the second main round. After finishing the third main round do one of each combination InBetween Round.

Difficult: Perform three rounds for time 45s on/15s off time intervals, resting 1-2 min. between rounds. Do three rounds of the 1st Inbetween Combo Round after finishing the first round, do the same with the 2nd after doing the second main round. After finishing the third main round do one of each combination InBetween Round and on the 3rd you can choose.

Strength Ladder Workout

Ladder Round:
K.Bell Deadlift
1-Arm Row (2x)
2-Arm Swing
Push Up

R1) 6r
R2) 8r
R3) 10r
R4) 12r

Lite: Start with 6 reps of each exercise and go up to 12 reps resting 30s between each round.

Medium: Start with 6 reps of each exercise and go up to 12 reps and then back down to 6 reps resting 30s between each round.

Difficult: Start with 6 reps of each exercise and go up to 12 reps and then back down to 6 reps and one more time back up to 12r resting 30s between each round.

Time Build Workout

Exercises:
Curl-Overhead Press-Tricep
Deadlift
Floor Chest Press or Push Ups
2-Foot Hip Bridge or Alternating Lunges
Any Core Exercise (ie. planks, sit ups_
Any Cardio Exercise (is. jumping jacks, kettlebell swings)

Lite: Perform 3 Rounds. The first two will be 30s work with 15s rest the final round will be 40s work and 15s rest. Rest 1-2 min. between each round.

Medium: Perform 4 Rounds. The first round will be 30s work with 15s rest and then 10s or work each round with the final being 60s. Rest 1-2 min. between each round.

Difficult: Perform 7 Rounds. The first round will be 30s work with 15s rest and then 10s or work each round with the top being 60s; then go back down 10s each round until you finish with 30s again. Rest 1-2 min. between each round.

Specific Body Part Block Workout

Upper Body Block:

Curl-Press-Tricep
2-Arm Rows
Halos (alternating directions)
Push Ups

Lower Body Block:

Squat
Single Single Leg RDL (2x)
1-Arm Swings (2x)
Hip Bridges

Core Block:

Alternating Sit Up to Knee
Front Plank
Side Planks (2x)
Alternating Sit Up to Shins

Lite: Perform 3 Rounds of 30s work with 15s rest. Rest 1-2 min. between each round.

Medium: Perform 3 Rounds. The first round will be 30s work with 15s rest and then the final being 45s work and 15s rest. Rest 1-2 min. between each round.

Difficult: Perform 3 Rounds. The first round will be 30s work with 15s rest the second will be 45s work and 15s rest and the final will be 60ss work and 15s rest Rest 1-2 min. between each round.

Double,Single or All Three Workout

Curl-to-Press
Row
RDL
Swing
Thruster
Chest Press
Hip Bridge
Plank

Lite: Perform 2 Rounds of 45s work with 15s rest doing only 2-Arm rounds. Rest 1-2 min. between each round.

Medium: Perform 2 Rounds of 45s work with 15s rest doing one 2-Arm rounds and one 1-arm round. Rest 1-2 min. between each round.

Difficult: Perform 3 Rounds of 45s work with 15s rest doing one 2-Arm rounds, one 1-arm round and one all three back-toback-back. Rest 1-2 min. between each round.

Deadlift Build Up Workout

Deadlift
Halos (2x)
Deadlift-to-Squat
Row (2x)
Deadlift-Squat-to-Overhead Press
1^st Get Up (Sit Up) (2x)

Lite: Perform 3 Rounds of 30s work with 15s rest. Rest 1-2 min. between each round.

Medium: Perform 2 Rounds of 30s work with 15s rest and then perform the final round 45s on and 15 sec off. Rest 1-2min. between each round.

Difficult: Perform 1 Round of 30s work with 15s, 1 Round 45s work and 15s rest and 60s work and 15s rest on the final Round. Rest 1-2 min. between each round.

Core Combo Workout

Block 1: Push Ups + Front Plank
Block 2: Side Planks (both sides back-to-back)
Block 3: Alternating Sit Ups to Knee or Shin + Supine Leg Holds

Lite: Perform 2 Rounds of 30s work on back-to-back exercises and rest 30s between the three blocks.

Medium: Perform 3 Rounds of 30s work on back-to-back exercises and rest 30s between the three blocks.

Difficult: Perform 4 Rounds of 30s work on back-to-back exercises and rest 30s between the three blocks.

Alternating Upper and Lower Double and Single Workout

Workout Block 1: Upper Single

OH Military Press (2x)
Deadlift (your choice)
Row (2x)
Goblet Squat

Workout Block 2: Lower Single

SL RDL (2x)
Alt. Halo
Lunge (2x)
Push Ups

Lite: Perform 3 Rounds of 30s work and 15s rest and rest 1-2min between each round.

Medium: Perform 3 Rounds of 40s work and 15s rest and rest 1-2min between each round.

Difficult: Perform 3 Rounds of 45s work and 15s rest and rest 1-2min between each round.

3 on the Feet and 3 on the Floor Workout

Goblet Squat (1x)
Row (2x)

T.Crush
Any Single-Side Lunge (2x)

Floor Pullover
Chest Press (2x)

Front Plank
SL Hip Bridge (2x)

Dead Bug
1^st Get Up (2x)

K.Bell DL (your choice)
Clean-to-Press (2x)

Lite: Perform 3 Rounds of 30s work and 15s rest and rest 1-2min between each round.

Medium: Perform 3 Rounds of 40s work and 15s rest and rest 1-2min between each round.

Difficult: Perform 3 Rounds of 45s work and 15s rest and rest 1-2min between each round.

Bookend Workout #1

Block 1: Lower Body
2-Leg RDL
1-Arm Swing (2x)
2-Leg RDL

Block 2: Core
Front Plank
Side Plank (2x)
Front Plank

Block 3: Upper Body
T. Crush (2-arm curl-overhead press-tricep)
Standing Row (2x)
T.Crush

Lite: Perform 3 Rounds of 30s work and 15s rest and rest 1-2min between each round.

Medium: Perform 3 Rounds of 45s work and 15s rest and rest 1-2min between each round.

Difficult: Perform 3 Rounds of 60s work and 15s rest and rest 1-2min between each round.

Bookend Workout #2

Block 1: Lower Body
Goblet Squat
Single Lunge (2x)
Goblet Squat

Block 2: Core
V-Up Side-to-Side (Russian Twists)
Single Sit Up to Leg (2x)
V-Up Side-to-Side (Russian Twists)

Block 3: Upper Body
Pullover
Single Chest Press (2x)
Pullover

Lite: Perform 3 Rounds of 30s work and 15s rest and rest 1-2min between each round.

Medium: Perform 3 Rounds of 45s work and 15s rest and rest 1-2min between each round.

Difficult: Perform 3 Rounds of 60s work and 15s rest and rest 1-2min between each round.

Another Small Block Workout

Upper Body:
Curl-to-Press
Row (2x)
Push UP

Lower Body:
G.Squat
SL RDL (2x)
Swing

Core:
Russian Twists
Single Leg Sit to Knee or Shin (2x)
Plank, Leg Hold, Knee Tucks

Medium: Perform 3 Rounds of 45s work and 15s rest and rest 1-2min between each round.

Difficult: Perform 2 Rounds of 45s work and 15s rest and 1 Round of 60s work and 15s rest and rest 1-2min between each round.

Single Shake Up Workout

Exercises:
G. Squat
Swing
Push Ups

R1) 1^st exercise single side
R2) 2^nd exercise single side
R3) 3^rd exercise single side

*Note; All 3 Rounds above = 1 Big Round

Lite: Perform 3 Big Rounds of 30s work and 15s rest and rest 1-2min between each round.

Medium: Perform 3 Big Rounds of 45s work and 15s rest and rest 1-2min between each round.

Difficult: Perform 2 Big Rounds of 45s work and 15s rest and 1 Big Round of 60s work and 15s rest and rest 1-2min between each round.

Double and Single Blocks

Exercises:
DL-Catch-Press
Alt. Halo
Alt. Lunge w/ Pass
Row (2x)
SL RDL (2x)
Single Core Your Choice (2x)

Lite: Perform 3 Rounds of 30s work and 15s rest and rest 1-2min between each round.

Medium: Perform 3 Rounds of 45s work and 15s rest and rest 1-2min between each round.

Difficult: Perform 2 Rounds of 45s work and 15s rest and 1 Round of 60s work and 15s rest and rest 1-2min between each round.

The 45 Rep Workout

Complete 45 Reps in Any Combination:

Squats
Swings
Push Ups
Sit Ups

Lite: Perform 4 Rounds of 10 reps each and 1 Round of 5 reps each.

Medium: Perform 3 Rounds of 15 reps each exercise.

Difficult: Perform 1 Round of 45 reps each and 1 Round of 5 reps each.

Dealer’s Choice

Lower Body Round:
Deadlift-to-High Pull
Single Leg RDL (2x)
Goblet Squat
Single Lunge (2x)

Core Round:
Front Plank
Side Plank (2x)
Russian Twist
Single Sit Up [Knee or Shin] (2x)

Upper Body Round:
Push Up
Standing Row (2x)
Curl-Press-Tricep [T. Crush]
Single Overhead Push Press (2x)

Lite: Perform 1 Round of 45s work and 15s rest.

Medium: Perform 2 Rounds of 45s work and 15s rest.

Difficult: Perform 3 Rounds of 45s work and 15s rest.

Three Body Part Builder Workout

Block 1: Upper Body
K.Bell T. Crush
Alt. Halo
Floor Pullover
Single Floor Press (2x)

Block 2: Lower body
K.Bell Goblet Squat
K.Bell Lunge w/Pass
K.Bell 2-Leg RDL
Single Swing Variation (2x)

Block 3: Core
Classic Sit Up
Front Plank Hold w/Alt. Knee Tucks
Dead Bug
Side Plank (2x)

Lite: Perform 1 Round of 45s work and 15s rest.

Medium: Perform 2 Rounds of 45s work and 15s rest.

Difficult: Perform 3 Rounds of 45s work and 15s rest.

Double the Basics with a Sprinkle of Core Workout

Main Round:
K.Bell Deadlift
K.Bell Goblet Squat

Front Plank
Side Plank (2x)

K.Bell 2-Arm OH Press
K.Bell Push Ups

Sit Ups
Single Sit Ups (2x) K.Bell 2-Arm Swings
K.Bell Alt. Arm Swing

Lite: Perform 3 Round of 30s work and 15s rest.

Medium: Perform 3 Rounds of 45s work and 15s rest.

Difficult: Perform 3 Rounds of 60s work and 15s rest.