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Full Body Super Heroine Workout

Full Body Super Heroine Workout

Written by
September 2, 2014
Updated April 12, 2018

Workout Summary

Sometimes the whole is greater than the sum of it’s parts. The Full Body Super Heroine Workout is a hybrid program combining kettlebell and barbell exercises with sandbag training to help you improve your figure, lose fat, gain strength and athleticism, and become a heroine like those seen in the latest summer blockbuster. The Full Body Super Heroine Workout focuses on building functional strength using a mixed method approach utilizing the sandbag, barbell, and kettlebell to burn fat while sculpting and conditioning the muscles.

Workout Instructions

After completing all 10 reps of kettlebell exercise A, rest as needed and repeat for a total of 5 rounds. After completing all rounds of kettlebell exercise A, rest 60 seconds and repeat the process for Sandbag exercise B. Repeat the same steps for both exercises C and D.

A1: Double Kettlebell Rack Squat – 5 rounds x 10 reps

B1: Sandbag Zercher Getup – 5 rounds x 5 reps each side

C1: Anchored Same Side Barbell Rotation – 5 rounds x 10 reps each side

D1: Sandbag Rotational Slam – 5 rounds x 5 reps each side

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: Taylor Loyd
Equipment Used: Onnit Kettlebells, Onnit Sandbag, Barbell

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John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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