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Description

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


Exercises

Set 1: 1 round
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
30 seconds
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
30 seconds
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
30 seconds
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
30 seconds

Set 2: 1 round
Rest
Rest
1 min 30 secs

Set 3: 1 round
Kettlebell Diamond Push Ups
Kettlebell Diamond Push Ups
25 seconds
Push-Ups
Push-Ups
25 seconds
Kettlebell Diamond Push Ups
Kettlebell Diamond Push Ups
25 seconds
Push-Ups
Push-Ups
25 seconds
Rest
Rest
1 minute
Kettlebell Diamond Push Ups
Kettlebell Diamond Push Ups
25 seconds
Push-Ups
Push-Ups
25 seconds
Kettlebell Diamond Push Ups
Kettlebell Diamond Push Ups
25 seconds
Push-Ups
Push-Ups
25 seconds

Set 4: 1 round
Rest
Rest
1 min 30 secs

Set 5: 1 round
Kettlebell Squats
Weights: Heavy
Kettlebell Squats
30 seconds
Kettlebell Stiff Legged Deadlift
Weights: Heavy
Kettlebell Stiff Legged Deadlift
30 seconds
Right Bulgarian Split Squats with Kettlebell
Weights: Heavy
Right Bulgarian Split Squats with Kettlebell
30 seconds
Left Bulgarian Split Squats with Kettlebell
Weights: Heavy
Left Bulgarian Split Squats with Kettlebell
30 seconds

Set 6: 1 round
Rest
Rest
1 min 30 secs

Set 7: 1 round
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
30 seconds
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
30 seconds
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
30 seconds
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
30 seconds

Set 8: 1 round
Rest
Rest
1 min 30 secs

Set 9: 1 round
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
30 seconds
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
30 seconds
Right Arm Kettlebell Swings
Weights: Heavy
Right Arm Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Heavy
Left Arm Kettlebell Swings
30 seconds

Set 10: 1 round
Rest
Rest
1 min 30 secs

Set 11: 1 round
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
30 seconds
Kettlebell Around the World
Weights: Moderate
Kettlebell Around the World
30 seconds
Alternating Kettlebell Swings
Weights: Heavy
Alternating Kettlebell Swings
30 seconds
Kettlebell Around the World
Weights: Heavy
Kettlebell Around the World
30 seconds

Set 12: 1 round
Rest
Rest
1 min 30 secs

Set 13: 1 round
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
30 seconds
Kettlebell Offset Press
Weights: Heavy
Kettlebell Offset Press
30 seconds
Kettlebell Offset Press
Weights: Heavy
Kettlebell Offset Press
30 seconds
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
30 seconds

Set 14: 1 round
Rest
Rest
1 min 30 secs

Set 15: 1 round
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
30 seconds
Weights: Heavy
Kettlebell Right Arm Bottoms Up Press
30 seconds
Weights: Heavy
Kettlebell Right Arm Bottoms Up Press
30 seconds
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
30 seconds

Set 16: 1 round
Rest
Rest
1 min 30 secs

Set 17: 1 round
Weights: Heavy
Right Kettlebell Bicep Curls
30 seconds
Weights: Heavy
Left Kettlebell Bicep Curls
30 seconds
Tricep Extensions with Kettlebell
Weights: Heavy
Tricep Extensions with Kettlebell
30 seconds
Tricep Dips with Kettlebell
Tricep Dips with Kettlebell
30 seconds

Set 18: 1 round
Rest
Rest
1 min 30 secs

Set 19: 3 rounds
Leg Lifts
Leg Lifts
30 seconds
Crunches
Crunches
30 seconds
Rest
Rest
50 seconds


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