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Description

It's good for me ,use 16 kg or up . For novice use light weight !


Exercises

Set 1: 1 round
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Halo
Weights: Moderate
Kettlebell Halo
30 seconds
Kettlebell Strict Press
Weights: Heavy
Kettlebell Strict Press
30 seconds
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
30 seconds
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
30 seconds
Rest
Rest
45 seconds

Set 2: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
30 seconds
Kettlebell Stiff Leg Deadlift
Effort: Vigorous
Kettlebell Stiff Leg Deadlift
30 seconds
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
30 seconds
Rest
Rest
45 seconds

Set 3: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Calf Raises
Effort: Vigorous
Kettlebell Calf Raises
30 seconds
Rest
Rest
45 seconds

Set 4: 4 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Diamond Push-Ups With Kettlebell
Effort: Vigorous
Diamond Push-Ups With Kettlebell
30 seconds
Rest
Rest
45 seconds

Set 5: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
30 seconds
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
30 seconds
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
30 seconds
Kettlebell Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
30 seconds
Rest
Rest
45 seconds

Set 6: 1 round
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
30 seconds
Right Kettlebell Snatch
Right Kettlebell Snatch
30 seconds
Left Kettlebell Snatch
Left Kettlebell Snatch
30 seconds
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
30 seconds

Set 7: 1 round
Rest
Rest
45 seconds

Set 8: 1 round
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
30 seconds
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Heavy
Left Arm Kettlebell Swings
30 seconds
Right Arm Kettlebell Swings
Weights: Heavy
Right Arm Kettlebell Swings
30 seconds

Set 9: 1 round
Rest
Rest
45 seconds

Set 10: 1 round
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Right Kettlebell Bicep Curls
Weights: Heavy
Right Kettlebell Bicep Curls
30 seconds
Left Kettlebell Bicep Curls
Weights: Moderate
Left Kettlebell Bicep Curls
30 seconds
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
30 seconds
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
30 seconds
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
30 seconds


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