Workout:

FEROX

hypertrophy, core, strength

INTENSITY

Moderate intensity

APPROX. WORKOUT DURATION

Average rating:

0 of 10 stars

(0 reviews, rate and review)

Level:

Beginner

Resistance:

Single Kettlebell

Overall intensity:

Moderate

Approx. workout duration:

41 to 45 minutes

Overall benefits:

hypertrophy, core, strength

Targets body parts:

arms, biceps (front of upper arms), core

Facebook:

Private Group (members only)

Biceps hypertrophy and core strength workout

Programming

Picking the right kettlebell weight? Calculate your 1RM.

Scoring

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Questions or Interaction

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Scaling

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Prep Work

How do you prepare for a workout?

Video(s):

  1. FEROX Introduction (public) Watch on Facebook

  2. FEROX Warm-Up Technique

    Watch on Facebook

  3. FEROX Workout Technique

    Watch on Facebook

  4. FEROX Common Mistakes

    Watch on Facebook

  5. FEROX Alternatives and Progressions

    Watch on Facebook

  6. FERROX Workout Programming

    Watch on Facebook

  7. FEROX Follow Along Warm-Up

    Watch on Facebook

  8. FEROX Follow Along Workout

    Watch on Facebook

  9. FEROX Follow Along Cooldown

    Watch on Facebook

Any videos with the lock icon are member only. Members can also record their scoring and keep track of progression and calories burned.

  • Warm-up

    6 × elbow circles one way
    6 × elbow circles other way
    6 × shoulder circles forward
    6 × external internal shoulder rotations
    6 × shoulder circles backward
    6 × scapula abduction into adduction
    12 × jumping jacks
    3 cycles of the warm-up

    Wrist work

  • Workout

    There are 8 tasks, and they all are at 90-second intervals, try and complete the work within the given time and rest for the remainder, if any. Complete 2 to 3 rounds and end with a finisher of drop sets.

    To receive coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private group. There is a full-length follow-along workout video available for members.

    1. Task 1

      8 to 12 reps and performed seated.

      Exercise(s) to perform:

      1. 12 × Kettlebell Hammer Curl Single Kettlebell Work (Using both arms)
       
      Work
      For a duration of: 1 minute 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute 30 seconds.

    2. Task 2

      6 to 8 reps.

      Exercise(s) to perform:

      1. 8 × Leg Raises (Bilateral)
       
      Work
      For a duration of: 1 minute 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute 30 seconds.

    3. Task 3

      8 to 12 reps and performed standing.

      Exercise(s) to perform:

      1. 12 × Kettlebell Bent Side Curl Single Kettlebell Work (One side)
       
      Work
      For a duration of: 1 minute 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute 30 seconds.

    4. Task 4

      30 to 40 seconds hold per side.

      Exercise(s) to perform:

      1. 1 × Side Plank (On each side)
       
      Work
      For a duration of: 1 minute 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute 30 seconds.

    5. Task 5

      8 to 12 reps and performed standing.

      Exercise(s) to perform:

      1. 12 × Kettlebell Bent Side Curl Single Kettlebell Work (Other side)
       
      Work
      For a duration of: 1 minute 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute 30 seconds.

    6. Task 6

      8 to 12 reps.

      Exercise(s) to perform:

      1. 12 × Superman
       
      Work
      For a duration of: 1 minute 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute 30 seconds.

    7. Task 7

      8 to 12 reps and performed standing.

      Exercise(s) to perform:

      1. 12 × Kettlebell Curl Single Kettlebell Work (One side)
       
      Work
      For a duration of: 1 minute 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute 30 seconds.

    8. Task 8

      8 to 12 reps and performed standing.

      Exercise(s) to perform:

      1. 12 × Kettlebell Curl Single Kettlebell Work (Other side)
       
      Work
      For a duration of: 1 minute 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute 30 seconds.

    3 Rounds

  • Finisher

    Drop sets
    Standing hammer curls (double arm)
    Grab your heaviest weight and do as many reps as possible till fatigue and then grab the next weight to do the same and repeat until you’ve gone through all the weight.

    To receive coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private group. There is a full-length follow-along workout video available for members.

Your Scoring

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Public Scoring

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Workout Scoring

If a workout is scored, click the icon at the bottom of the workout if there is one. If a task (part of the workout) has a scoring, click the link from there and record against each task. If neither of the two is present click on the Record your scoring for this workout link under the Your Scoring heading. You can edit your scorings here.

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