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Description

It's good for me ,use 16 kg or up .


Exercises

Set 1: 1 round
Right Romanian Kettlebell Deadlifts
Weights: Heavy
Right Romanian Kettlebell Deadlifts
12 reps
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
16 reps
Left Romanian Kettlebell Deadlifts
Weights: Heavy
Left Romanian Kettlebell Deadlifts
12 reps
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
16 reps

Set 2: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
12 reps
Kettlebell Around the World
Weights: Moderate
Kettlebell Around the World
10 reps
Alternating Kettlebell Swings
Weights: Heavy
Alternating Kettlebell Swings
16 reps
Kettlebell Around the World
Weights: Heavy
Kettlebell Around the World
10 reps

Set 4: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
30 seconds
Rest
Rest
45 seconds

Set 5: 1 round
Kettlebell Diamond Push Ups
Kettlebell Diamond Push Ups
8 reps
Push-Ups
Push-Ups
10 reps
Kettlebell Diamond Push Ups
Kettlebell Diamond Push Ups
8 reps
Push-Ups
Push-Ups
10 reps

Set 6: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
45 seconds

Set 7: 1 round
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
15 reps
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
15 reps
Right Bulgarian Split Squats with Kettlebell
Weights: Heavy
Right Bulgarian Split Squats with Kettlebell
10 reps
Left Bulgarian Split Squats with Kettlebell
Weights: Heavy
Left Bulgarian Split Squats with Kettlebell
10 reps

Set 8: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
45 seconds

Set 9: 1 round
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
16 reps
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
15 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
15 reps
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
16 reps

Set 10: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
45 seconds

Set 11: 1 round
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
12 reps
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
12 reps
Right Arm Kettlebell Swings
Weights: Heavy
Right Arm Kettlebell Swings
12 reps
Left Arm Kettlebell Swings
Weights: Heavy
Left Arm Kettlebell Swings
12 reps

Set 12: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
45 seconds

Set 13: 1 round
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
12 reps
Kettlebell Offset Press on Right Foot
Weights: Heavy
Kettlebell Offset Press on Right Foot
12 reps
Weights: Heavy
Kettlebell Offset Press on Left Foot
12 reps
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
12 reps

Set 14: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
45 seconds

Set 15: 1 round
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
10 reps
Kettlebell Right Arm Bottoms Up Press
Weights: Heavy
Kettlebell Right Arm Bottoms Up Press
8 reps
Kettlebell Left Arm Bottoms Up Press
Weights: Heavy
Kettlebell Left Arm Bottoms Up Press
8 reps
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
10 reps

Set 16: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
45 seconds

Set 17: 1 round
Right Kettlebell Bicep Curls
Weights: Heavy
Right Kettlebell Bicep Curls
12 reps
Left Kettlebell Bicep Curls
Weights: Heavy
Left Kettlebell Bicep Curls
12 reps
Tricep Extensions with Kettlebell
Weights: Heavy
Tricep Extensions with Kettlebell
15 reps
Bench Dips
Bench Dips
12 reps

Set 18: 1 round
Rest
Rest
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
45 seconds

Set 19: 2 rounds
Rest
Rest
20 seconds
Reverse Crunches
Reverse Crunches
20 reps
Crunches
Crunches
20 reps
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
20 reps
Russian Twists
Russian Twists
20 reps


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