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Exercises

Set 1: 3 rounds
Kettlebell Swings
Kettlebell Swings
1 minute
Sumo Squats with Kettlebell
Weights: Moderate
Sumo Squats with Kettlebell
30 seconds
Rest
Rest
15 seconds

Set 2: 3 rounds
Right Kettlebell Snatch
Right Kettlebell Snatch
1 minute
Left Kettlebell Snatch
Left Kettlebell Snatch
1 minute
Kettlebell Around the Waist
Weights: Moderate
Kettlebell Around the Waist
30 seconds
Rest
Rest
15 seconds

Set 3: 3 rounds
Kettlebell Goblet Squats
Kettlebell Goblet Squats
1 minute
Kettlebell Upright Rows
Weights: Moderate
Kettlebell Upright Rows
30 seconds
Rest
Rest
15 seconds

Set 4: 3 rounds
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
1 minute
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
1 minute
Right Kettlebell Bicep Curls
Weights: Moderate
Right Kettlebell Bicep Curls
15 seconds
Left Kettlebell Bicep Curls
Weights: Moderate
Left Kettlebell Bicep Curls
15 seconds
Rest
Rest
15 seconds

Set 5: 3 rounds
Kettlebell Figure Eights
Kettlebell Figure Eights
1 minute
Kettlebell Curl to Press
Kettlebell Curl to Press
30 seconds
Rest
Rest
15 seconds

Set 6: 3 rounds
Flutter Kicks
Effort: Very Hard
Flutter Kicks
1 minute
Bent Knee Twists
Bent Knee Twists
30 seconds
Rest
Rest
15 seconds

Set 7: 3 rounds
Kettlebell Squat to Upright Row
Weights: Moderate
Kettlebell Squat to Upright Row
1 minute
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
1 minute
Rest
Rest
15 seconds

Set 8: 1 round
Shoulder Stretches
Shoulder Stretches
1 minute
Standing Leg Stretches
Standing Leg Stretches
1 minute
Right Low Lunge
Right Low Lunge
1 minute
Left Low Lunge
Left Low Lunge
1 minute
Left Half Pigeon
Left Half Pigeon
1 minute
Right Half Pigeon
Right Half Pigeon
1 minute
Butterfly
Butterfly
1 minute


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