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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
30 seconds
Step-Ups
Effort: Vigorous
Step-Ups
30 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Rest
Rest
50 seconds

Set 2: 1 round
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
10 reps
Kettlebell Around the Waist
Kettlebell Around the Waist
10 reps
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
10 reps
Kettlebell Around the Waist
Kettlebell Around the Waist
10 reps

Set 3: 1 round
Rest
Rest
45 seconds

Set 4: 1 round
Kettlebell Chest Presses
Effort: Very Hard
Kettlebell Chest Presses
10 reps
Kettlebell Chest Presses
Effort: Very Hard
Kettlebell Chest Presses
10 reps
Kettlebell Chest Flies
Effort: Very Hard
Kettlebell Chest Flies
8 reps
Kettlebell Chest Flies
Effort: Very Hard
Kettlebell Chest Flies
8 reps

Set 5: 1 round
Rest
Rest
45 seconds

Set 6: 1 round
Kettlebell Bulgarian Split Squats
Effort: Very Hard
Kettlebell Bulgarian Split Squats
12 reps
Kettlebell Bulgarian Split Squats
Effort: Very Hard
Kettlebell Bulgarian Split Squats
12 reps
Kettlebell Stiff Leg Deadlift
Effort: Very Hard
Kettlebell Stiff Leg Deadlift
15 reps
Kettlebell Calf Raises
Effort: Very Hard
Kettlebell Calf Raises
15 reps

Set 7: 1 round
Rest
Rest
45 seconds

Set 8: 1 round
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
12 reps
Right Lunge with Kettlebell Rows
Weights: Moderate
Right Lunge with Kettlebell Rows
15 reps
Left Lunge with Kettlebell Rows
Weights: Moderate
Left Lunge with Kettlebell Rows
15 reps
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
12 reps

Set 9: 1 round
Rest
Rest
45 seconds

Set 10: 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
Right Arm Kettlebell Swings
Weights: Heavy
Right Arm Kettlebell Swings
12 reps
Left Arm Kettlebell Swings
Weights: Heavy
Left Arm Kettlebell Swings
12 reps

Set 11: 1 round
Rest
Rest
45 seconds

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

Set 13: 1 round
Rest
Rest
45 seconds

Set 14: 1 round
Kettlebell Curl to Press
Weights: Moderate
Kettlebell Curl to Press
10 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
Kettlebell Curl to Press
Weights: Moderate
Kettlebell Curl to Press
10 reps

Set 15: 1 round
Rest
Rest
45 seconds

Set 16: 1 round
Triceps Extension with Kettlebell
Effort: Very Hard
Triceps Extension with Kettlebell
15 reps
Right Kettlebell Bicep Curls
Weights: Heavy
Right Kettlebell Bicep Curls
12 reps
Left Kettlebell Bicep Curls
Weights: Heavy
Left Kettlebell Bicep Curls
12 reps
Triceps Extension with Kettlebell
Effort: Very Hard
Triceps Extension with Kettlebell
15 reps

Set 17: 1 round
Rest
Rest
25 seconds

Set 18: 2 rounds
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
20 reps
Sit-Ups
Sit-Ups
20 reps
Rest
Rest
20 seconds
Russian Twists
Russian Twists
20 reps
Reverse Crunches
Reverse Crunches
20 reps


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