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Description

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


Exercises

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

Set 2: 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 3: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
45 seconds
Step Ups
Effort: Vigorous
Step Ups
45 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Push-Ups
Push-Ups
12 reps
Diamond Push Ups
Diamond Push Ups
15 reps
Bench Kettlebell Pull Overs
Weights: Heavy
Bench Kettlebell Pull Overs
15 reps
Kettlebell Bench Press
Weights: Heavy
Kettlebell Bench Press
15 reps

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

Set 6: 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 7: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
45 seconds
Step Ups
Effort: Vigorous
Step Ups
45 seconds
Rest
Rest
30 seconds

Set 8: 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 9: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
45 seconds
Step Ups
Effort: Vigorous
Step Ups
45 seconds
Rest
Rest
30 seconds

Set 10: 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 11: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
45 seconds
Step Ups
Effort: Vigorous
Step Ups
45 seconds
Rest
Rest
30 seconds

Set 12: 1 round
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
20 reps
Weights: Heavy
Right Kettlebell Bicep Curls
15 reps
Weights: Heavy
Left Kettlebell Bicep Curls
15 reps
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
20 reps

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

Set 14: 2 rounds
Rest
Rest
20 seconds
Leg Lifts
Leg Lifts
20 reps
Crunches
Crunches
20 reps
Rest
Rest
20 seconds
Leg Lifts
Leg Lifts
20 reps
Russian Twists
Russian Twists
24 reps


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