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Description

It's good for me ,use 16 kg or up .


Exercises

Set 1: 1 round
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Rest
Rest
35 seconds

Set 2: 1 round
Right Romanian Kettlebell Deadlifts
Weights: Heavy
Right Romanian Kettlebell Deadlifts
30 seconds
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
30 seconds
Left Romanian Kettlebell Deadlifts
Weights: Heavy
Left Romanian Kettlebell Deadlifts
30 seconds
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
30 seconds

Set 3: 1 round
Rest
Rest
35 seconds

Set 4: 1 round
Push-Ups
Push-Ups
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds

Set 5: 1 round
Rest
Rest
35 seconds

Set 6: 1 round
Left Lunges with Kettlebell
Left Lunges with Kettlebell
30 seconds
Right Lunges with Kettlebell
Right Lunges with Kettlebell
30 seconds
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
30 seconds
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
30 seconds

Set 7: 1 round
Rest
Rest
35 seconds

Set 8: 1 round
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
30 seconds
Right Lunge with Kettlebell Rows
Weights: Moderate
Right Lunge with Kettlebell Rows
30 seconds
Left Lunge with Kettlebell Rows
Weights: Moderate
Left Lunge with Kettlebell Rows
30 seconds
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
30 seconds

Set 9: 1 round
Rest
Rest
35 seconds

Set 10: 1 round
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
30 seconds
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
30 seconds
Alternating Kettlebell Swings
Weights: Heavy
Alternating Kettlebell Swings
30 seconds
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
30 seconds

Set 11: 1 round
Rest
Rest
35 seconds

Set 12: 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 13: 1 round
Rest
Rest
35 seconds

Set 14: 1 round
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
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: Moderate
Kettlebell Upright Row
30 seconds

Set 15: 1 round
Rest
Rest
35 seconds

Set 16: 1 round
Kettlebell Curl to Press
Weights: Moderate
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: Moderate
Kettlebell Curl to Press
30 seconds

Set 17: 1 round
Rest
Rest
35 seconds

Set 18: 1 round
Right Kettlebell Bicep Curls
Weights: Heavy
Right Kettlebell Bicep Curls
30 seconds
Left Kettlebell Bicep Curls
Weights: Heavy
Left Kettlebell Bicep Curls
30 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
30 seconds
Tricep Dips
Tricep Dips
30 seconds

Set 19: 1 round
Rest
Rest
35 seconds

Set 20: 3 rounds
Rest
Rest
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Sit-Ups
Sit-Ups
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds


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