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Exercises

Set 1: 1 round
Cross Knees to Elbows
Cross Knees to Elbows
1 minute

Set 2: 2 rounds
Kettlebell Deadlifts
Kettlebell Deadlifts
30 seconds
Kettlebell Around the World
Kettlebell Around the World
30 seconds
Good Morning with Kettlebell
30 seconds
Kettlebell Upright Row
Kettlebell Upright Row
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Rest
Rest
25 seconds

Set 4: 2 rounds
Kettlebell Swings
Kettlebell Swings
30 seconds
Left Kettlebell Swings
Left Kettlebell Swings
30 seconds
Right Kettlebell Swings
Right Kettlebell Swings
30 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
25 seconds

Set 6: 2 rounds
Kettlebell Around the Waist - Right
Kettlebell Around the Waist - Right
30 seconds
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
30 seconds
Kettlebell Around the Waist - Left
Kettlebell Around the Waist - Left
30 seconds
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
25 seconds

Set 8: 2 rounds
Kettlebell Figure Eights
Kettlebell Figure Eights
1 minute
Left Lunge with Kettlebell Rows
Left Lunge with Kettlebell Rows
30 seconds
Right Lunge with Kettlebell Rows
Right Lunge with Kettlebell Rows
30 seconds
Rest
Rest
30 seconds

Set 9: 1 round
Rest
Rest
25 seconds

Set 10: 2 rounds
Kettlebell  Chest Press
Kettlebell Chest Press
1 minute
Kettlebell  Fly Right
Kettlebell Fly Right
30 seconds
Kettlebell Fly Left
Kettlebell Fly Left
30 seconds
Rest
Rest
30 seconds

Set 11: 1 round
Rest
Rest
25 seconds

Set 12: 4 rounds
Kettlebell Windmill
30 seconds
Overhead Squat with Kettlebell
Overhead Squat with Kettlebell
30 seconds
Rest
Rest
30 seconds

Set 13: 1 round
Rest
Rest
25 seconds

Set 14: 4 rounds
Right Side Kettlebell Clean & Press
Right Side Kettlebell Clean & Press
30 seconds
Left Side Kettlebell Clean & Press
Left Side Kettlebell Clean & Press
30 seconds
Rest
Rest
30 seconds

Set 15: 1 round
Rest
Rest
25 seconds

Set 16: 2 rounds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
1 minute
Left Lunge with Kettlebell Raise
Left Lunge with Kettlebell Raise
30 seconds
Right Lunge with Kettlebell Raise
Right Lunge with Kettlebell Raise
30 seconds
Rest
Rest
30 seconds

Set 17: 1 round
Rest
Rest
25 seconds

Set 18: 2 rounds
Kettlebell Bi-Tri Combo
1 minute
Kettlebell Hammer Curls
Kettlebell Hammer Curls
30 seconds
Kettlebell Triceps Extensions
Kettlebell Triceps Extensions
30 seconds
Rest
Rest
30 seconds

Set 19: 1 round
Rest
Rest
25 seconds

Set 20: 3 rounds
Kettlebell Crunches
Kettlebell Crunches
30 seconds
Russian Twists with Kettlebell
Russian Twists with Kettlebell
30 seconds
Fifer Scissors
Fifer Scissors
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
30 seconds


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