FEROX
FEROX is a hypertrophy and core workout best performed with a good selection of kettlebells of different weights. The main focus is the upper arms and core.
The workout consists of eight 90-second interval tasks
Task 1
Seated hammer curls (double arm)
8 to 12 reps
Task 2
Leg raises
6 to 8 reps
Task 3
Standing side curl (single arm)
8 to 12 reps
Task 4
Side plank
30 to 40 seconds hold per side
Task 5
Standing side curl (other arm)
8 to 12 reps
Task 6
Superman
8 to 12 reps
Task 7
Standing biceps curl (single arm)
8 to 12 reps
Task 8
Standing biceps curl (other arm)
8 to 12 reps
2 to 3 rounds
Finisher
Drop sets
Standing hammer curls (double arm)
Completed the workout? Record the details of how it all went to be able to measure progress.
Buy a t-shirt to show the world that you completed it. Remember, only if you actually completed a workout may you wear that t-shirt proudly.