You can modify with dumbbells if you don't have kettlebells. Your legs & booty will be shaking! Take the challenge and challenge a friend, then let me know how you do!

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FitForceFX 1000 Rep Challenge! Total Body Kettlebell Fat Burn & Body Sculpt 1000 Calorie Killer Mashup Workout No.9

Equipment: 2 med kettlebells and 1 med to heavy kettlebell (alternatively you can use dumbbells)

Part 1: Warm up stretch flow

Part 2: Glute & leg activation dynamic warm-up (resistance band optional)

1) Lateral walks L & R
2) Monster walks F & B
3) Hip thrusters (single)
4) Hip thrusters L
5) Hip thrusters R
6) Hip thrusters w/ lateral push
7) Toy Soldier reverse lunges (no band)

Part 3: 22 Kettlebell lower body moves Inspired by Redefining Strength.com (check them out!)

1 min work / 20 seconds rest

1) Sumo Squat
2) Goblet Squat
3) Rack squat
4) Kneeling rack squat
5) Kettlebell swing
6) Skier swing
7) Squat rockers
8) Figure eights with shoulder stop
9) Single leg deadlift L 10) Single leg deadlift R
11) Modified hinge
12) Straight leg deadlift
13) Conventional deadlift
14) Staggered stance deadlift L
15) Staggered stance deadlift R
16) Suitcase deadlift
17) Unilaterally loaded reverse lunge L (racked L)
18) Unilaterally loaded reverse lunge R (racked R)
19) Balance lunge L (goblet grip)
20) Balance lunge R (goblet grip)
21) Pass under split squat L
22) Pass under split squat R
23) Weighted glute bridge
24) Single leg glute bridge off bell L (legs parallel)
25) Single leg glute bridge off bell R (legs parallel)
26) Step up w/ balance L
27) Step up w/ balance R
28) Alternating side lunge (goblet grip)
29) Get up lunge

Part 4: Advanced Kettlebell combos inspired by Zuzka Light (check out her workouts!)

1) Triple Goblet (goblet squat with roll back, squat overhead press) (10 reps)
2) Kettlebell swing w/ back pass under squat (10 reps)
3) Clean, figure 4 squat, curtsey lunge L w/ O/H press & stand (alt) (20 reps)
4) Tornado clams (20 reps)
5) Snatch to surrender squat L (opp leg lead) (10 reps)
6) Snatch to surrender squat R (opp leg lead) (10 reps)
7) Kettlebell push up to reverse squat (10 reps)

Part 5: Cool down & stretch

- Kneeling quad stretch L
- Kneeling quad stretch R
- Supine pretzel
- Lying hamstring stretch, midline cross to figure 4 L
- Lying hamstring stretch, midline cross to figure 4 R
- Seated pretzel
- Seated back stretch

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FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.