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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 Deadlifts
Weights: Moderate
Kettlebell Deadlifts
30 seconds
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
30 seconds
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
30 seconds
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
30 seconds
Rest
Rest
50 seconds

Set 3: 3 rounds
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
30 seconds
Kettlebell Offset Press
Weights: Moderate
Kettlebell Offset Press
30 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
30 seconds
Rest
Rest
50 seconds

Set 4: 3 rounds
Sit-Ups
Sit-Ups
30 seconds
Weights: Heavy
Weighted Russian Twists
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Rest
Rest
50 seconds


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