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Exercises

Set 1: 1 round
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Crunch
Effort: Vigorous
Kettlebell Crunch
1 minute
Rest
Rest
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Russian Twist with Kettlebell
Effort: Vigorous
Russian Twist with Kettlebell
1 minute
Rest
Rest
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
1 minute
Rest
Rest
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
1 minute
Rest
Rest
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
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
Rest
Rest
30 seconds

Set 2: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Diamond Push-Ups With Kettlebell
Effort: Vigorous
Diamond Push-Ups With Kettlebell
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
30 seconds
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
30 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Upright Rows
Weights: Heavy
Kettlebell Upright Rows
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Offset Press on Right Foot
Weights: Heavy
Kettlebell Offset Press on Right Foot
30 seconds
Rest
Rest
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Weights: Heavy
Kettlebell Offset Press on Left Foot
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
30 seconds
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Right Arm Kettlebell Swings
Weights: Heavy
Right Arm Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Heavy
Left Arm Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 9: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
30 seconds
Rest
Rest
30 seconds

Set 10: 2 rounds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
30 seconds
Rest
Rest
30 seconds


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