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Exercises

Set 1: 3 rounds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Cursy Squats
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Crunches
Crunches
30 seconds

Set 2: 1 round
Rest
1 minute

Set 3: 3 rounds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
30 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 3 rounds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Left Side Lunges With Right Shoulder Kettlebell Pulls
30 seconds
Right Side Lunges With Left Shoulder Kettlebell Pulls
30 seconds
Bicycle Abs
Bicycle Abs
30 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 3 rounds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Kettle Bell Right Biceps
30 seconds
Kettle Bell Left Biceps
30 seconds
In and Outs
In and Outs
30 seconds

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 3 rounds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Kettle Bell Triceps Extension
30 seconds
Alternating Side Lunges With Knee Lifts
30 seconds
Russian Twists
Russian Twists
30 seconds

Set 10: 1 round
Rest
1 minute

Set 11: 1 round
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Cursy Squats
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Crunches
Crunches
30 seconds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Kettlebell Swings
30 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Left Side Lunges With Right Shoulder Kettlebell Pulls
30 seconds
Right Side Lunges With Left Shoulder Kettlebell Pulls
30 seconds
Bicycle Abs
Bicycle Abs
30 seconds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Kettle Bell Right Biceps Curls
30 seconds
Kettle Bell Left Biceps Curls
30 seconds
In and Outs
In and Outs
30 seconds
Run As Hard As You Can
Run As Hard As You Can
30 seconds
Kettle Bell Triceps Extension
30 seconds
Alternating Side Lunges With Knee Lifts
30 seconds
Russian Twists
Russian Twists
30 seconds

Set 12: 1 round
Rest
Rest
1 minute


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