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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
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
30 seconds
One-Arm Kettlebell Bottom Up Clean (Hang Position)
Effort: Vigorous
One-Arm Kettlebell Bottom Up Clean (Hang Position)
30 seconds
One-Arm Kettlebell Bottom Up Clean (Hang Position)
Effort: Vigorous
One-Arm Kettlebell Bottom Up Clean (Hang Position)
30 seconds
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
30 seconds

Set 2: 1 round
Rest
Rest
40 seconds

Set 3: 1 round
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 Around the Waist
Weights: Moderate
Kettlebell Around the Waist
30 seconds

Set 4: 1 round
Rest
Rest
40 seconds

Set 5: 1 round
Kettlebell Sit Up
Effort: Vigorous
Kettlebell Sit Up
30 seconds
Russian Twist with Kettlebell
Effort: Vigorous
Russian Twist with Kettlebell
30 seconds
Kettlebell Sit Up
Effort: Vigorous
Kettlebell Sit Up
30 seconds
Kettlebell Crunch
Effort: Vigorous
Kettlebell Crunch
30 seconds
Rest
Rest
40 seconds

Set 6: 1 round
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
Kettlebell Calf Raises
Effort: Vigorous
Kettlebell Calf Raises
30 seconds
Rest
Rest
40 seconds
Kettlebell Calf Raises
Effort: Vigorous
Kettlebell Calf Raises
30 seconds

Set 7: 1 round
Rest
Rest
40 seconds

Set 8: 2 rounds
Diamond Push-Ups With Kettlebell
Effort: Vigorous
Diamond Push-Ups With Kettlebell
30 seconds
Kettlebell Chest Presses
Effort: Vigorous
Kettlebell Chest Presses
30 seconds
Kettlebell Chest Presses
Effort: Vigorous
Kettlebell Chest Presses
30 seconds
Kettlebell Pullover
Effort: Vigorous
Kettlebell Pullover
30 seconds
Rest
Rest
40 seconds

Set 9: 1 round
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

Set 10: 1 round
Rest
Rest
40 seconds

Set 11: 1 round
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 12: 1 round
Rest
Rest
40 seconds

Set 13: 1 round
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 14: 1 round
Rest
Rest
40 seconds

Set 15: 1 round
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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