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Description

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


Exercises

Set 1: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
1 minute

Set 2: 1 round
Kettlebell Squats
Weights: Heavy
Kettlebell Squats
15 reps
Kettlebell Stiff Legged Deadlift
Weights: Heavy
Kettlebell Stiff Legged Deadlift
15 reps
Alternating Suitcase Split Squats with Kettlebell
Weights: Heavy
Alternating Suitcase Split Squats with Kettlebell
16 reps
Weights: Heavy
Bench Kettlebell Calf Raises
15 reps

Set 3: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
15 reps
Kettlebell Around the Waist Left
Weights: Heavy
Kettlebell Around the Waist Left
20 reps
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
20 reps
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
20 reps

Set 5: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Push-Ups
Push-Ups
12 reps
Diamond Push Ups
Diamond Push Ups
12 reps
Push-Ups
Push-Ups
12 reps
Diamond Push Ups
Diamond Push Ups
12 reps

Set 7: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
15 reps
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
15 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
12 reps
Kettlebell Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
12 reps

Set 9: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 10: 1 round
Kettlebell Upright Row
Weights: Moderate
Kettlebell Upright Row
12 reps
Kettlebell Offset Press Right
Weights: Heavy
Kettlebell Offset Press Right
15 reps
Kettlebell Offset Press Left
Weights: Heavy
Kettlebell Offset Press Left
15 reps
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
12 reps

Set 11: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 12: 1 round
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
12 reps
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
12 reps
Weights: Heavy
Kettlebell Left Arm Bottoms Up Press
10 reps
Weights: Heavy
Kettlebell Right Arm Bottoms Up Press
10 reps

Set 13: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 14: 1 round
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
15 reps
Kettlebell Tricep Extensions
Weights: Heavy
Kettlebell Tricep Extensions
20 reps
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
15 reps
Kettlebell Tricep Extensions
Weights: Heavy
Kettlebell Tricep Extensions
20 reps

Set 15: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 16: 4 rounds
Rest
Rest
20 seconds
Leg Lifts
Leg Lifts
20 reps
Crunches
Crunches
20 reps


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