Dave & Evad (Accumulator)
Workout Length: 45 mins
Equipment Needed: Kettlebells, Mats (Any equipment of your choice can be used for this workout)
Wrist rotations, arm rotations, body rotations, lunges (forward & side), butt kicks & jumping jacks…
This is an accumulator workout with 30 sec work with a 30 sec rest between each one as you add each exercise on.
Round 1 – Dave
Dave consists of 6 exercises of your choice, here are some I use but I do change them around when I do this workout.
- Kettlebell Swings
- Power Jacks
- Squat & Press (using KB)
- Push Ups
- Upright Row (using KB)
Round 2 – Evad
Dave’s evil twin Evad so basically you’re doing the exercises above in reverse order you can knock an exercise off but I just do it again.
Finisher is Sally she is the sister of Dave & Evad so you play the song called Flower by Moby.
Every time it says ‘bring Sally up’ you stand up every time it says ‘bring Sally down’ you go into a squat hold this can be done with an exercise if your choice.
Cool Down Stretches
My name is Tracy I work along side my trainer at Onetake Fitness Studio doing bootcamp classes. I’m based in the UK.