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Exercises

Set 1: 1 round
Kettlebell Swings
Weights: Light
Kettlebell Swings
30 seconds
Right Arm Kettlebell Swings
Weights: Light
Right Arm Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Light
Left Arm Kettlebell Swings
30 seconds
Alternating Kettlebell Swings
Weights: Light
Alternating Kettlebell Swings
30 seconds
Rest
Rest
50 seconds

Set 2: 4 rounds
Push-Ups
Push-Ups
30 seconds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
30 seconds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Rest
Rest
50 seconds

Set 3: 3 rounds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
30 seconds
Kettlebell Hammer Curls
Weights: Moderate
Kettlebell Hammer Curls
30 seconds
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
30 seconds
Rest
Rest
50 seconds

Set 4: 3 rounds
Bent Knee Twists
Bent Knee Twists
30 seconds
Crunches
Crunches
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
50 seconds


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