OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


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


Related Workouts

  • Extended Strength
    Extended Strength
    26 minutes, Intense
  • Front, Back, Side-to-Side
    Front, Back, Side-to-Side
    25 minutes, Moderate
  • AA: fABulously ARMed
    AA: fABulously ARMed
    25 minutes, Intense
  • Half-Time Full-Body
    Half-Time Full-Body
    30 minutes, Moderate
  • Lose It!
    Lose It!
    30 minutes, Moderate
  • Chest Day
    Chest Day
    30 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

Chest and Curl Workout

Chest and Curl Workout

Moderate Ic_time_32x32 42 mins  
Legs   Ic_workout_dumbbell_32x32 Kettlebell, Cardio Machine, Dumbbell, Bench
Stretching Pre/Post Workout

Stretching Pre/Post Workout

Casual Ic_time_32x32 5 mins  
Legs   Ic_workout_dumbbell_32x32 Wall
My  Abs Workout

My Abs Workout

Intense Ic_time_32x32 6 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbell
Kettlebell Legs&Biceps Day

Kettlebell Legs&Biceps Day

Intense Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell
Kettlebell Upper  Body 2

Kettlebell Upper Body 2

Intense Ic_time_32x32 40 mins  
Shoulders   Ic_workout_dumbbell_32x32 Kettlebell, Dumbbell, Bench
Kettlebell Blitz By Reps

Kettlebell Blitz By Reps

Intense Ic_time_32x32 30 mins  
Shoulders   Ic_workout_dumbbell_32x32 Box or Step, Kettlebell

Workout Categories