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Description

Use a 16 kg or up.


Exercises

Set 1: 1 round
Warm-Up Walk
Effort: Vigorous
Warm-Up Walk
2 minutes

Set 2: 2 rounds
Kettlebell Deadlifts
Weights: Moderate
Kettlebell Deadlifts
30 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
30 seconds
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
30 seconds
Weights: Moderate
Kettlebell Left Arm Bottoms Up Press
30 seconds
Weights: Moderate
Kettlebell Right Arm Bottoms Up Press
30 seconds
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
30 seconds
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
30 seconds
Weights: Moderate
Right Kettlebell Bicep Curls
30 seconds
Weights: Moderate
Left Kettlebell Bicep Curls
30 seconds
Right Lunge with Kettlebell Rows
Weights: Moderate
Right Lunge with Kettlebell Rows
30 seconds
Left Lunge with Kettlebell Rows
Weights: Moderate
Left Lunge with Kettlebell Rows
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Cycling
Resistance: Moderate
Effort: Vigorous
Cycling
10 minutes
Rest
Rest
30 seconds

Set 4: 2 rounds
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
30 seconds
Kettlebell Offset Press
Weights: Moderate
Kettlebell Offset Press
30 seconds
Right Arm Kettlebell Swings
Weights: Moderate
Right Arm Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Moderate
Left Arm 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
Alternating Lateral Lunge with Kettlebell
Weights: Moderate
Alternating Lateral Lunge with Kettlebell
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 5: 1 round
Cycling
Resistance: Moderate
Effort: Vigorous
Cycling
10 minutes
Rest
Rest
30 seconds

Set 6: 2 rounds
Reverse Bicycles
Reverse Bicycles
30 seconds
Sit-Ups
Sit-Ups
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Cross Knees to Elbows
Effort: Vigorous
Cross Knees to Elbows
30 seconds


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