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This is a suitable workout for complete beginners. But I like to use this type of training occasionally or if I had to take a few days off training for whatever reason and need to build up the intensity over time. Perform all exercises at a moderate pace - intensity is not what we are looking for here.

00:00 Intro to set 1
03:25 Set 1 start
23:40 Intro to set 2
26:20 Set 2 start

Set 1. Timer for 20 min. 30 Sec work / 30 Sec Rest. Cycle through the following:
1A: Spins
1B: Side swing to bicep curl
1C: Side to side swing squat
1D: Squat with the bag

Set 2. Timer for 20 min. 30 Sec work / 30 Sec Rest. Cycle through the following:
2A: High pull
2B: Clean
2C: Bent over row
2D: Lunge + Twist

Enjoy!

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