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Trainer Workout

Kettlebell Crossfit by Reps and Active Rest

Intense   Ic_time_32x32 45 minutes

Target Areas: Full Body

Equipment: Box or Step, Kettlebell

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 		    Added by Ilpesante Alex1975


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

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