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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
Kettlebell Squats
Weights: Moderate
Kettlebell Squats
30 seconds
Dumbbell Left Leg Squats
Weights: Moderate
Dumbbell Left Leg Squats
30 seconds
Dumbbell Right Leg Squats
Weights: Moderate
Dumbbell Right Leg Squats
30 seconds
Dumbbells Calf Raises
30 seconds
Rest
Rest
50 seconds

Set 3: 3 rounds
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
30 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
30 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
Rest
50 seconds

Set 4: 3 rounds
Dumbbell Left Side Bends
Weights: Moderate
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Weights: Moderate
Dumbbell Right Side Bends
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Rest
Rest
50 seconds


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