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Description

core workout followed by arm workout with kettleball


Exercises

Set 1: 1 round
Treadmill Slow Jogging
Treadmill Slow Jogging
10 minutes
Rest
Rest
1 minute

Set 2: 1 round
Side Bends
Side Bends
20 seconds
Standing Back Bend
Standing Back Bend
20 seconds
Torso Twists
Torso Twists
20 seconds

Set 3: 3 rounds
Floor Bridge
Floor Bridge
30 seconds
Transition
Transition
5 seconds
Crunches
Crunches
20 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Weighted Russian Twists
20 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Knees to Elbows
Knees to Elbows
30 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
Shoulder Stretches
Shoulder Stretches
30 seconds
Shoulder Shrugs
Shoulder Shrugs
20 seconds
Arm Pumps
Arm Pumps
20 seconds
Rest
Rest
1 minute

Set 6: 2 rounds
Kettlebell Hammer Curls
Kettlebell Hammer Curls
20 reps
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
20 reps
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
20 reps
Kettlebell Swings
Kettlebell Swings
20 reps
Left Lawnmower with Kettlebell
Left Lawnmower with Kettlebell
20 reps
Right Lawnmower with Kettlebell
Right Lawnmower with Kettlebell
20 reps
Rest
Rest
1 minute

Set 7: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Overhead Stretches
Overhead Stretches
20 seconds


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