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Description

It's good for me , I use 16 kg or up , but for a novice, it uses a light weight, correct execution and after progression of the workload!


Exercises

Set 1: 1 round
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
15 reps
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
20 reps
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
20 reps
Alternating Kettlebell Swings
Weights: Heavy
Alternating Kettlebell Swings
20 reps
Rest
Rest
1 minute

Set 2: 2 rounds
Kettlebell Stiff Leg Deadlift
Effort: Vigorous
Kettlebell Stiff Leg Deadlift
12 reps
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
15 reps
Kettlebell Stiff Leg Deadlift
Effort: Vigorous
Kettlebell Stiff Leg Deadlift
12 reps
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
15 reps
Rest
Rest
1 minute

Set 3: 2 rounds
Kettlebell Chest Presses
Effort: Vigorous
Kettlebell Chest Presses
15 reps
Kettlebell Chest Presses
Effort: Vigorous
Kettlebell Chest Presses
15 reps
Kettlebell Push Up
Effort: Vigorous
Kettlebell Push Up
15 reps
Rest
Rest
1 minute

Set 4: 2 rounds
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 Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
12 reps
Weights: Heavy
Kettlebell Offset Press on Left Foot
12 reps
Kettlebell Offset Press on Right Foot
Weights: Heavy
Kettlebell Offset Press on Right Foot
12 reps
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
12 reps
Rest
Rest
1 minute

Set 6: 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
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
Rest
Rest
1 minute

Set 7: 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
Lying Kettlebell Tricep Extensions
Lying Kettlebell Tricep Extensions
12 reps
Lying Kettlebell Tricep Extensions
Lying Kettlebell Tricep Extensions
12 reps
Rest
Rest
1 minute
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
15 reps
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
15 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
15 reps
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
15 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Kettlebell Calf Raises
Effort: Vigorous
Kettlebell Calf Raises
30 reps
Rest
Rest
1 minute


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