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Description

It's good for me ,use 16 kg or up . If you don't have Kettlebell, for this workout you can use Clubbell, Dumbell, Bulgarian Bag or Medicine Ball. For Cardio use Box, Step, Step Machine or Jog on Spot. If you are a beginner use low weight.


Exercises

Set 1: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
1 min 30 secs
Rest
Rest
20 seconds

Set 2: 1 round
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
30 seconds
Kettlebell Figure Eights
Weights: Moderate
Kettlebell Figure Eights
30 seconds
Alternating Kettlebell Swings
Weights: Heavy
Alternating Kettlebell Swings
30 seconds
Kettlebell Around the Waist
Weights: Moderate
Kettlebell Around the Waist
30 seconds

Set 3: 1 round
Rest
Rest
10 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
1 min 30 secs
Rest
Rest
30 seconds

Set 4: 1 round
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
30 seconds
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
30 seconds
Right Bulgarian Split Squats with Kettlebell
Weights: Heavy
Right Bulgarian Split Squats with Kettlebell
30 seconds
Left Bulgarian Split Squats with Kettlebell
Weights: Heavy
Left Bulgarian Split Squats with Kettlebell
30 seconds

Set 5: 1 round
Rest
Rest
10 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
1 min 30 secs
Rest
Rest
30 seconds

Set 6: 2 rounds
Trx Chest Press
Effort: Vigorous
Trx Chest Press
30 seconds
Rest
Rest
5 seconds
Trx Chest Fly
Effort: Vigorous
Trx Chest Fly
30 seconds
Rest
Rest
5 seconds
Trx Push Up
Effort: Vigorous
Trx Push Up
30 seconds
Rest
Rest
20 seconds

Set 7: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
1 min 30 secs
Rest
Rest
30 seconds

Set 8: 1 round
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
5 seconds
Trx Power Pull
Effort: Vigorous
Trx Power Pull
30 seconds
Trx Power Pull
Effort: Vigorous
Trx Power Pull
30 seconds

Set 9: 1 round
Rest
Rest
10 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
1 min 30 secs
Rest
Rest
30 seconds

Set 10: 1 round
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
30 seconds
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
30 seconds
Right Arm Kettlebell Swings
Weights: Heavy
Right Arm Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Heavy
Left Arm Kettlebell Swings
30 seconds

Set 11: 1 round
Rest
Rest
10 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
1 min 30 secs
Rest
Rest
30 seconds

Set 12: 1 round
Trx Shoulders Rotations
Effort: Vigorous
Trx Shoulders Rotations
30 seconds
Kettlebell Offset Press on Right Foot
Weights: Heavy
Kettlebell Offset Press on Right Foot
30 seconds
Weights: Heavy
Kettlebell Offset Press on Left Foot
30 seconds
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
30 seconds

Set 13: 1 round
Rest
Rest
10 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
1 min 30 secs
Rest
Rest
30 seconds

Set 14: 1 round
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
30 seconds
Kettlebell Right Arm Bottoms Up Press
Weights: Heavy
Kettlebell Right Arm Bottoms Up Press
30 seconds
Kettlebell Left Arm Bottoms Up Press
Weights: Heavy
Kettlebell Left Arm Bottoms Up Press
30 seconds
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
30 seconds

Set 15: 1 round
Rest
Rest
10 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
1 min 30 secs
Rest
Rest
30 seconds

Set 16: 1 round
Trx Biceps Curl
Effort: Vigorous
Trx Biceps Curl
30 seconds
Right Kettlebell Bicep Curls
Weights: Heavy
Right Kettlebell Bicep Curls
30 seconds
Left Kettlebell Bicep Curls
Weights: Heavy
Left Kettlebell Bicep Curls
30 seconds
Rest
Rest
5 seconds
Trx Triceps Dip
Effort: Vigorous
Trx Triceps Dip
30 seconds
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
30 seconds
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
30 seconds


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