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Exercises

Set 1: 1 round
Jog on the Spot
Effort: Moderate
Jog on the Spot
2 minutes
Kettlebell Deadlifts
Weights: Moderate
Kettlebell Deadlifts
12 reps
Kettlebell Around the World
Weights: Moderate
Kettlebell Around the World
8 reps
Kettlebell Deadlifts
Weights: Moderate
Kettlebell Deadlifts
12 reps
Kettlebell Around the World
Weights: Moderate
Kettlebell Around the World
8 reps
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 2: 1 round
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
12 reps
Right Arm Kettlebell Swings
Weights: Moderate
Right Arm Kettlebell Swings
10 reps
Left Arm Kettlebell Swings
Weights: Moderate
Left Arm Kettlebell Swings
10 reps
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
10 reps
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 3: 1 round
Kettlebell Around the Waist
Kettlebell Around the Waist
10 reps
Left Lateral Kettlebell Swings
Weights: Moderate
Left Lateral Kettlebell Swings
8 reps
Kettlebell Around the Waist
Kettlebell Around the Waist
10 reps
Right Lateral Kettlebell Swings
Weights: Moderate
Right Lateral Kettlebell Swings
8 reps
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 4: 1 round
Kettlebell Figure Eights
Weights: Moderate
Kettlebell Figure Eights
10 reps
Right Lunge with Kettlebell Rows
Weights: Moderate
Right Lunge with Kettlebell Rows
15 reps
Left Lunge with Kettlebell Rows
Weights: Moderate
Left Lunge with Kettlebell Rows
15 reps
Kettlebell Figure Eights
Weights: Moderate
Kettlebell Figure Eights
10 reps
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 5: 1 round
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
12 reps
Kettlebell Offset Press
Weights: Moderate
Kettlebell Offset Press
8 reps
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
12 reps
Kettlebell Offset Press
Weights: Moderate
Kettlebell Offset Press
8 reps
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 6: 2 rounds
Weights: Moderate
Kettlebell Right Arm Bottoms Up Press
8 reps
Weights: Moderate
Kettlebell Left Arm Bottoms Up Press
8 reps
Kettlebell Hammer Curls
Weights: Moderate
Kettlebell Hammer Curls
10 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps

Set 7: 1 round
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 8: 1 round
Kettlebell Squats
Weights: Moderate
Kettlebell Squats
12 reps
Sumo Squats with Kettlebell
Weights: Moderate
Sumo Squats with Kettlebell
12 reps
Right Lunge with Kettlebell Raise
Weights: Moderate
Right Lunge with Kettlebell Raise
10 reps
Left Lunge with Kettlebell Raise
Weights: Moderate
Left Lunge with Kettlebell Raise
10 reps
Alternating Lateral Lunge with Kettlebell
Weights: Moderate
Alternating Lateral Lunge with Kettlebell
10 reps
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 9: 3 rounds
Crunches
Crunches
20 reps
Weights: Moderate
Weighted Russian Twists
10 reps
Scissor Kicks
Scissor Kicks
20 reps
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
50 seconds


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