OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

It's good for me ,use 16 kg or up .


Exercises

Set 1: 1 round
Jog on the Spot
Effort: Vigorous
Jog on the Spot
1 minute
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
1 minute

Set 2: 1 round
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
15 reps
Alternating Kettlebell Around the Waist
Weights: Heavy
Alternating Kettlebell Around the Waist
20 reps
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
20 reps
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
20 reps

Set 3: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
2 minutes

Set 4: 1 round
Kettlebell Squats
Weights: Heavy
Kettlebell Squats
15 reps
Kettlebell Stiff Legged Deadlift
Weights: Heavy
Kettlebell Stiff Legged Deadlift
15 reps
Alternating Suitcase Split Squats with Kettlebell
Weights: Heavy
Alternating Suitcase Split Squats with Kettlebell
16 reps
Weights: Heavy
Bench Kettlebell Calf Raises
15 reps

Set 5: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
2 minutes

Set 6: 1 round
Kettlebell Diamond Push Ups
Kettlebell Diamond Push Ups
10 reps
Push-Ups
Push-Ups
10 reps
Kettlebell Diamond Push Ups
Kettlebell Diamond Push Ups
10 reps
Push-Ups
Push-Ups
10 reps

Set 7: 1 round
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
2 minutes

Set 8: 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 9: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
2 minutes

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

Set 11: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
2 minutes

Set 12: 1 round
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
12 reps
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
12 reps
Weights: Heavy
Kettlebell Right Arm Bottoms Up Press
10 reps
Weights: Heavy
Kettlebell Left Arm Bottoms Up Press
10 reps

Set 13: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
2 minutes

Set 14: 1 round
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
12 reps
Kettlebell Tricep Extensions
Weights: Heavy
Kettlebell Tricep Extensions
15 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
12 reps
Kettlebell Tricep Extensions
Weights: Heavy
Kettlebell Tricep Extensions
15 reps

Set 15: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
2 minutes

Set 16: 4 rounds
Rest
Rest
20 seconds
Leg Lifts
Leg Lifts
20 reps
Crunches
Crunches
20 reps
Russian Twists
Russian Twists
24 reps


Related Workouts

  • Stamina & Strength
    Stamina & Strength
    36 minutes, Intense
  • Get It Gurl
    Get It Gurl
    45 mins 35 secs, Intense
  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense
  • Elliptical Intensity Trainer
    Elliptical Intensity Trainer
    40 minutes, Intense
  • You Walk This 
    You Walk This
    43 mins 30 secs, Moderate
  • Abs & Arms Assault
    Abs & Arms Assault
    38 mins 21 secs, Intense

To do this workout, please create an account or log in.



You Might Also Like

Stretching Pre/Post Workout

Stretching Pre/Post Workout

Casual Ic_time_32x32 5 mins  
Legs   Ic_workout_dumbbell_32x32 Wall
Kettlebell Back&Shoulders Day

Kettlebell Back&Shoulders Day

Intense Ic_time_32x32 33 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell
Kettlebell Legs&Biceps Day

Kettlebell Legs&Biceps Day

Intense Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell
Kettlebell  Time Chest&Triceps Day

Kettlebell Time Chest&Triceps Day

Intense Ic_time_32x32 33 mins  
Arms   Ic_workout_dumbbell_32x32 Kettlebell
Kettlebell Blitz by Reps & Cardio

Kettlebell Blitz by Reps & Cardio

Intense Ic_time_32x32 46 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell, Box or Step, Bench
Kettlebell Full Body Time

Kettlebell Full Body Time

Intense Ic_time_32x32 45 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell

Workout Categories