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Description

This is a weighted workout using kettlebells and/or dumbbells. If this is your first time completing this workout, go with light-moderate weight and understand how your body handles it. Do as many reps as you can without hurting yourself!


Exercises

Set 1: 1 round
Jump Rope
Jump Rope
5 minutes

Set 2: 8 rounds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Mason Twists
Mason Twists
20 seconds
Rest
Rest
10 seconds
Tricep Extension
Tricep Extension
20 seconds
Rest
Rest
10 seconds
Step Ups with Knee Lifts
Step Ups with Knee Lifts
30 seconds
Rest
Rest
30 seconds

Set 3: 8 rounds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Lunge Hammer Curls
Dumbbell Side Lunge Hammer Curls
20 seconds
Rest
Rest
10 seconds
Bench Skull Crusher
Bench Skull Crusher
20 seconds
Rest
Rest
10 seconds
Basketball Shots
Basketball Shots
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Jump Rope
Jump Rope
3 minutes


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