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Description

First part is a Warm-up, use low or moderate weight. For the second part of workout use a weight you want. If you want can change the 2 set about your time or your resistance ;-) .


Exercises

Set 1: 1 round
Kettlebell Deadlifts
Weights: Moderate
Kettlebell Deadlifts
30 seconds
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
30 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
30 seconds
Kettlebell Around the World
Weights: Moderate
Kettlebell Around the World
30 seconds
Kettlebell Around the Waist
Kettlebell Around the Waist
30 seconds
Kettlebell Figure Eights
Weights: Moderate
Kettlebell Figure Eights
30 seconds
Right Lunge with Kettlebell Raise
Weights: Moderate
Right Lunge with Kettlebell Raise
30 seconds
Left Lunge with Kettlebell Raise
Weights: Moderate
Left Lunge with Kettlebell Raise
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Push-Ups
Push-Ups
12 reps
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
12 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
10 reps
Right Lunge with Kettlebell Rows
Weights: Moderate
Right Lunge with Kettlebell Rows
12 reps
Left Lunge with Kettlebell Rows
Weights: Moderate
Left Lunge with Kettlebell Rows
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Weights: Moderate
Dumbbell Hammer Curl to Press
10 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
10 reps
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
10 reps
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
30 seconds


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