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Description

Use a 16kg Kettlebell or high.


Exercises

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

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

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

Set 4: 1 round
Kettlebell Figure Eights
Weights: Moderate
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: Moderate
Kettlebell Figure Eights
30 seconds
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

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

Set 6: 1 round
Weights: Moderate
Kettlebell Right Arm Bottoms Up Press
30 seconds
Weights: Moderate
Kettlebell Left Arm Bottoms Up Press
30 seconds
Kettlebell Hammer Curls
Weights: Moderate
Kettlebell Hammer Curls
30 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
30 seconds
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 7: 1 round
Kettlebell Squats
Weights: Moderate
Kettlebell Squats
30 seconds
Sumo Squats with Kettlebell
Weights: Moderate
Sumo Squats with Kettlebell
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
Alternating Lateral Lunge with Kettlebell
Weights: Moderate
Alternating Lateral Lunge with Kettlebell
30 seconds
Run
Effort: Moderate
Run
4 minutes
Rest
Rest
50 seconds

Set 8: 3 rounds
Crunches
Crunches
30 seconds
Weights: Moderate
Weighted Russian Twists
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
50 seconds


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