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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
15 reps
Kettlebell Sots Press
Effort: Vigorous
Kettlebell Sots Press
12 reps
Kettlebell Sots Press
Effort: Vigorous
Kettlebell Sots Press
12 reps
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
20 reps

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 1 round
Kettlebell Halo
Weights: Moderate
Kettlebell Halo
20 reps
Right Kettlebell Snatch
Right Kettlebell Snatch
10 reps
Left Kettlebell Snatch
Left Kettlebell Snatch
10 reps
Kettlebell Around the Waist
Weights: Moderate
Kettlebell Around the Waist
20 reps

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 1 round
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
15 reps
Kettlebell Stiff Leg Deadlift
Effort: Vigorous
Kettlebell Stiff Leg Deadlift
15 reps
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
15 reps
Kettlebell Stiff Leg Deadlift
Effort: Vigorous
Kettlebell Stiff Leg Deadlift
15 reps

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 1 round
Kettlebell Push Up
Effort: Vigorous
Kettlebell Push Up
12 reps
Kettlebell Chest Presses
Effort: Vigorous
Kettlebell Chest Presses
12 reps
Kettlebell Chest Presses
Effort: Vigorous
Kettlebell Chest Presses
12 reps
Kettlebell Push Up
Effort: Vigorous
Kettlebell Push Up
12 reps

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 1 round
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
15 reps
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
15 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
12 reps
Kettlebell Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
12 reps

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 1 round
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
10 reps
Kettlebell Offset Press on Right Foot
Weights: Heavy
Kettlebell Offset Press on Right Foot
12 reps
Weights: Heavy
Kettlebell Offset Press on Left Foot
12 reps
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
10 reps

Set 12: 1 round
Rest
Rest
1 minute

Set 13: 1 round
One-Arm Kettlebell Bottom Up Clean (Hang Position)
Effort: Vigorous
One-Arm Kettlebell Bottom Up Clean (Hang Position)
8 reps
One-Arm Kettlebell Bottom Up Clean (Hang Position)
Effort: Vigorous
One-Arm Kettlebell Bottom Up Clean (Hang Position)
8 reps
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
12 reps
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
12 reps

Set 14: 1 round
Rest
Rest
1 minute

Set 15: 1 round
Right Kettlebell Bicep Curls
Weights: Heavy
Right Kettlebell Bicep Curls
15 reps
Left Kettlebell Bicep Curls
Weights: Moderate
Left Kettlebell Bicep Curls
15 reps
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
20 reps
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
20 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
20 reps

Set 16: 1 round
Rest
Rest
30 seconds

Set 17: 2 rounds
Rest
Rest
30 seconds
Kettlebell Calf Raises
Effort: Vigorous
Kettlebell Calf Raises
30 reps


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