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Exercises

Set 1: 3 rounds
Dumbbell Fly
Dumbbell Fly
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds
Pull-ups
Pull-ups
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
Bench Press
Bench Press
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds
Lat Pulldown
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 3 rounds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 3 rounds
Resistance Band Fly
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds
Chin Ups
Chin Ups
30 seconds
Rest
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
10 seconds


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