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Description

Equipment: Kettlebell. A fast-paced total body workout routine! Work on strength & cardio, fat burning, muscle building & toning. 1 minute warmup set plus 4 sets. Muscles worked: hamstrings, quads, glutes, abdominal, chest, shoulders, back, biceps, triceps! Great way to cross train low impact but still getting your cardio fix in! !


Exercises

Set 1: 1 round
Kettlebell Around the Waist WARMUP
Kettlebell Around the Waist WARMUP
30 seconds
RUSSIAN Kettlebell Swings  WARMUP
Weights: Light
Effort: Light
RUSSIAN Kettlebell Swings WARMUP
30 seconds
Transition
Transition
10 seconds

Set 2: 2 rounds
Kettlebell Swings (RUSSIAN , Swing To Eye Level)
Weights: Heavy
Kettlebell Swings (RUSSIAN , Swing To Eye Level)
30 seconds
Kettlebell Squats
Weights: Heavy
Kettlebell Squats
30 seconds
Kettlebell Figure Eights
Weights: Moderate
Kettlebell Figure Eights
30 seconds
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
30 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Rest
Rest
15 seconds

Set 4: 2 rounds
Alternating Kettlebell Swings (RUSSIAN , Swing To Eye Level)
Weights: Moderate
Alternating Kettlebell Swings (RUSSIAN , Swing To Eye Level)
30 seconds
Right Lunge with Kettlebell Raise
Weights: Moderate
Right Lunge with Kettlebell Raise
30 seconds
Left Lunge with Kettlebell Raise
Weights: Moderate
Left Lunge with Kettlebell Raise
30 seconds
Right Lawnmower with Kettlebell
Weights: Heavy
Right Lawnmower with Kettlebell
30 seconds
Left Lawnmower with Kettlebell
Weights: Heavy
Left Lawnmower with Kettlebell
30 seconds
Kettlebell Offset Press (Left)
Weights: Moderate
Kettlebell Offset Press (Left)
30 seconds
Kettlebell Offset Press (Right)
Weights: Moderate
Kettlebell Offset Press (Right)
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Rest
Rest
15 seconds

Set 6: 2 rounds
Right Arm Kettlebell Swings (RUSSIAN, Swing To Eye Level)
Weights: Moderate
Right Arm Kettlebell Swings (RUSSIAN, Swing To Eye Level)
30 seconds
Left Arm Kettlebell Swings (RUSSIAN)
Weights: Moderate
Left Arm Kettlebell Swings (RUSSIAN)
30 seconds
Kettlebell Dragon Squats
Weights: Moderate
Effort: Very Hard
Kettlebell Dragon Squats
1 minute
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
45 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
15 seconds

Set 8: 2 rounds
Right Kettlebell Swing to Squat Press
Weights: Moderate
Right Kettlebell Swing to Squat Press
30 seconds
Left Kettlebell Swing to Squat Press
Weights: Moderate
Left Kettlebell Swing to Squat Press
30 seconds
Sumo Squats with Kettlebell
Weights: Heavy
Sumo Squats with Kettlebell
30 seconds
Kettlebell Curl to Press
Weights: Moderate
Kettlebell Curl to Press
30 seconds
Rest
Rest
20 seconds

Set 9: 1 round
Rest
Rest
15 seconds

Set 10: 1 round
Kettlebell sit-ups With CHEST PRESS
Weights: Moderate
Effort: Very Hard
Kettlebell sit-ups With CHEST PRESS
2 minutes
Rest
Rest
10 seconds
Lying Overhead Reaches With KETTLEBELL
Weights: Light
Effort: Very Hard
Lying Overhead Reaches With KETTLEBELL
2 minutes
Hydrate Relax  Smile !
Effort: Light
Hydrate Relax Smile !
1 minute

Workout Discussion

17 Nov
Paul, you made me laugh. lol!!! sorry , you know my w/os tend to be bit lean n mean ;)
31 Aug
I think for me the last one should be named "lie on the ground, gasping for air".

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