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Exercises

Set 1: 1 round
Kettlebell Swings
Weights: Light
Kettlebell Swings
30 seconds
Kettlebell Around the Waist
Weights: Light
Kettlebell Around the Waist
30 seconds

Set 2: 2 rounds
Right Side Kettlebell Clean
Right Side Kettlebell Clean
45 seconds
Left Side Kettlebell Clean
Left Side Kettlebell Clean
45 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Kettlebell Curl to Press
Kettlebell Curl to Press
30 seconds
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
30 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
Left Kettlebell Squat Clean Thrusters
Left Kettlebell Squat Clean Thrusters
45 seconds
Right Kettlebell Squat Clean Thrusters
Right Kettlebell Squat Clean Thrusters
45 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Kettlebell Hammer Curls
Kettlebell Hammer Curls
45 seconds
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
45 seconds
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
45 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Left Lawnmower with Kettlebell
Left Lawnmower with Kettlebell
30 seconds
Right Lawnmower with Kettlebell
Right Lawnmower with Kettlebell
30 seconds
Rest
Rest
30 seconds

Set 7: 2 rounds
Sit-Ups
Sit-Ups
45 seconds
Leg Lifts
Leg Lifts
45 seconds
Rest
Rest
30 seconds

Set 8: 5 rounds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
15 seconds

Set 9: 2 rounds
Kettlebell Goblet Squats
Weights: Moderate
Kettlebell Goblet Squats
45 seconds
Kettlebell Halo
Weights: Moderate
Kettlebell Halo
45 seconds
Rest
Rest
15 seconds

Set 10: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
1 minute
Standing Leg Stretches
Standing Leg Stretches
1 minute
Quad Stretches
Quad Stretches
2 minutes
Cobra
Cobra
1 minute
Butterfly
Butterfly
1 minute


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