OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Use a 16 kg or up.


Exercises

Set 1: 1 round
Warm-Up Walk
Effort: Vigorous
Warm-Up Walk
2 minutes
Step Ups
Effort: Vigorous
Step Ups
1 minute
Shadow Boxing
Effort: Vigorous
Shadow Boxing
1 minute
Rest
Rest
45 seconds

Set 2: 2 rounds
Kettlebell Deadlifts
Weights: Moderate
Kettlebell Deadlifts
12 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
12 reps
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
12 reps
Weights: Moderate
Kettlebell Left Arm Bottoms Up Press
8 reps
Weights: Moderate
Kettlebell Right Arm Bottoms Up Press
8 reps
Shadow Boxing
Effort: Vigorous
Shadow Boxing
1 minute
Step Ups
Effort: Vigorous
Step Ups
1 minute
Rest
Rest
45 seconds
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
10 reps
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
10 reps
Weights: Moderate
Right Kettlebell Bicep Curls
8 reps
Weights: Moderate
Left Kettlebell Bicep Curls
8 reps
Right Lunge with Kettlebell Rows
Weights: Moderate
Right Lunge with Kettlebell Rows
15 reps
Left Lunge with Kettlebell Rows
Weights: Moderate
Left Lunge with Kettlebell Rows
15 reps

Set 3: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
1 minute
Step Ups
Effort: Vigorous
Step Ups
1 minute
Rest
Rest
45 seconds

Set 4: 2 rounds
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
12 reps
Kettlebell Offset Press
Weights: Moderate
Kettlebell Offset Press
12 reps
Right Arm Kettlebell Swings
Weights: Moderate
Right Arm Kettlebell Swings
10 reps
Left Arm Kettlebell Swings
Weights: Moderate
Left Arm Kettlebell Swings
10 reps
Kettlebell Around the World
Weights: Moderate
Kettlebell Around the World
10 reps
Shadow Boxing
Effort: Vigorous
Shadow Boxing
1 minute
Step Ups
Effort: Vigorous
Step Ups
1 minute
Rest
Rest
45 seconds
Kettlebell Around the Waist
Kettlebell Around the Waist
12 reps
Kettlebell Figure Eights
Weights: Moderate
Kettlebell Figure Eights
10 reps
Right Lunge with Kettlebell Raise
Weights: Moderate
Right Lunge with Kettlebell Raise
10 reps
Left Lunge with Kettlebell Raise
Weights: Moderate
Left Lunge with Kettlebell Raise
10 reps

Set 5: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
1 minute
Step Ups
Effort: Vigorous
Step Ups
1 minute
Rest
Rest
45 seconds

Set 6: 2 rounds
Reverse Bicycles
Reverse Bicycles
30 seconds
Sit-Ups
Sit-Ups
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
45 seconds


Related Workouts

  • Stamina & Strength
    Stamina & Strength
    36 minutes, Intense
  • Muscle Memory
    Muscle Memory
    35 minutes, Moderate
  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense
  • 14-Cardio Upercuts 231118
    14-Cardio Upercuts 231118
    40 mins 50 secs, Intense
  • The BIG DumBO
    The BIG DumBO
    35 minutes, Moderate
  • Giddy Up Cowgirl
    Giddy Up Cowgirl
    37 mins 30 secs, Intense

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



You Might Also Like

Legs and Triceps Workout

Legs and Triceps Workout

Moderate Ic_time_32x32 37 mins  
Legs   Ic_workout_dumbbell_32x32 Kettlebell, Cardio Machine, Dumbbell, Barbell, Box or Step, Bench, Chair
Cycling Pyramid

Cycling Pyramid

Casual Ic_time_32x32 15 mins  
Legs   Ic_workout_dumbbell_32x32 Cardio Machine
ilPESANTE Crossfit with Cycle

ilPESANTE Crossfit with Cycle

Intense Ic_time_32x32 45 mins  
Legs   Ic_workout_dumbbell_32x32 Kettlebell, Cardio Machine
Full Body Dumbells ilPESANTE

Full Body Dumbells ilPESANTE

Intense Ic_time_32x32 26 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Kettlebell, Barbell, Box or Step
Obliques

Obliques

Intense Ic_time_32x32 2 mins  
Core  
Legs & Shoulders + Cardio Workout by ilPESANTE

Legs & Shoulders + Cardio Workout by ilPESANTE

Intense Ic_time_32x32 41 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step, Dumbbell, Barbell

Workout Categories