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Description

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


Exercises

Set 1: 2 rounds
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
30 seconds
Kettlebell Around the Waist Left
Weights: Heavy
Kettlebell Around the Waist Left
30 seconds
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
30 seconds
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
30 seconds

Set 2: 1 round
Rest
Rest
1 min 10 secs

Set 3: 2 rounds
Kettlebell Squats
Weights: Heavy
Kettlebell Squats
30 seconds
Kettlebell Stiff Legged Deadlift
Weights: Heavy
Kettlebell Stiff Legged Deadlift
30 seconds
Alternating Suitcase Split Squats with Kettlebell
Weights: Heavy
Alternating Suitcase Split Squats with Kettlebell
30 seconds
Weights: Heavy
Bench Kettlebell Calf Raises
30 seconds

Set 4: 1 round
Rest
Rest
1 min 10 secs

Set 5: 1 round
Push-ups on Kettlebell
Push-ups on Kettlebell
30 seconds
Kettlebell Offset Push-Ups
Kettlebell Offset Push-Ups
30 seconds
Push-ups on Kettlebell
Push-ups on Kettlebell
30 seconds
Kettlebell Offset Push-Ups
Kettlebell Offset Push-Ups
30 seconds
Rest
Rest
45 seconds

Set 6: 1 round
Rest
Rest
45 seconds

Set 7: 2 rounds
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
30 seconds
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
30 seconds
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
30 seconds
Kettlebell Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
30 seconds

Set 8: 1 round
Rest
Rest
1 min 20 secs

Set 9: 2 rounds
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
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
Alternating Kettlebell Swings
Weights: Heavy
Alternating Kettlebell Swings
30 seconds

Set 10: 1 round
Rest
Rest
1 min 20 secs

Set 11: 2 rounds
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
30 seconds
Kettlebell Offset Press Right
Weights: Heavy
Kettlebell Offset Press Right
30 seconds
Kettlebell Offset Press Left
Weights: Heavy
Kettlebell Offset Press Left
30 seconds
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
30 seconds

Set 12: 1 round
Rest
Rest
1 min 20 secs

Set 13: 2 rounds
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
30 seconds
Kettlebell Tricep Extensions
Weights: Heavy
Kettlebell Tricep Extensions
30 seconds
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
30 seconds
Kettlebell Tricep Extensions
Weights: Heavy
Kettlebell Tricep Extensions
30 seconds

Set 14: 1 round
Rest
Rest
1 min 10 secs

Set 15: 5 rounds
Leg Lifts
Leg Lifts
30 seconds
Crunches
Crunches
30 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
30 seconds


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