Lemur Workout

The Cavemantraining Lemur Workout is a mix between bodyweight and kettlebell exercises involving cardio, strength and power. Each exercise is performed for 10 reps, the snatch which is unilateral will be performed 5 on one side and 5 on the other. 10 rounds for time. Go heavy with your weight if you’ve got the technique down for the swing, snatch and chest press.

  • 10 kettlebell swings
  • 10 jumping jacks
  • 5/5 snatches
  • 10 jump burpees
  • 10 chest presses


Kettlebell Swing

If you want to learn the kettlebell swing with us online, buy this online course and build yourself up step by step. Otherwise search our website for some free resources on the kettlebell swing. The swing implement in this workout is the swing that provides as much resistance as possible and the bell is guided back with an insert.


Jumping Jacks

Jumping jacks are performed by standing in neutral standing position, jump the feet outwards landing on the balls of the feet, hands up, trying to touch at the top and bringing everything back in to starting position.



To perform the snatch you first need to master the swing, once you master the swing you can get more explosive with your swing and guide bell up higher to perform an insert and lock-out at the top.


Jump Burpee

I’ve written quite a bit about the burpee, check out the articles:

  • Don’t Do Another Burpee, Ever Again!
  • Who Invented The Burpee? Real Tutorial

If you don’t read the above articles, here is a summary.


Chest Presses




Did you know that we have literally 100’s of free workouts on this website and our Cavemantraining Youtube channel? We even have free PDFs with details on some workouts.

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