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Description

Equipment: Kettlebell. A fast-paced total body workout routine! Work on strength & cardio, fat burning, muscle building & toning. 2 minute warmup set plus 4 sets. 30 second rest after each round. Muscles worked: hamstrings, quads, glutes, abdominal, chest, shoulders, back, biceps, triceps! Great way to cross train low impact but still getting your cardio fix in! !


Exercises

Set 1: 2 rounds
Kettlebell Swings (RUSSIAN , Swing To Eye Level)
Weights: Heavy
Kettlebell Swings (RUSSIAN , Swing To Eye Level)
30 seconds
Kettlebell Squats
Weights: Heavy
Kettlebell Squats
30 seconds
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
30 seconds
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
30 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Kettlebell Chest Presses
Effort: Vigorous
Kettlebell Chest Presses
30 seconds
Kettlebell Chest Flies
Effort: Vigorous
Kettlebell Chest Flies
30 seconds
Diamond Push-Ups With Kettlebell
Effort: Vigorous
Diamond Push-Ups With Kettlebell
30 seconds
Lying Kettlebell Tricep Extensions
Lying Kettlebell Tricep Extensions
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Alternating Kettlebell Swings (RUSSIAN , Swing To Eye Level)
Weights: Heavy
Alternating Kettlebell Swings (RUSSIAN , Swing To Eye Level)
30 seconds
Right Lunge with Kettlebell Raise
Weights: Heavy
Right Lunge with Kettlebell Raise
30 seconds
Left Lunge with Kettlebell Raise
Weights: Heavy
Left Lunge with Kettlebell Raise
30 seconds
Right Lawnmower with Kettlebell
Weights: Heavy
Right Lawnmower with Kettlebell
30 seconds
Left Lawnmower with Kettlebell
Weights: Heavy
Left Lawnmower with Kettlebell
30 seconds
Weights: Heavy
Kettlebell Offset Press on Left Foot
30 seconds
Kettlebell Offset Press on Right Foot
Weights: Heavy
Kettlebell Offset Press on Right Foot
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Right Arm Kettlebell Swings (RUSSIAN, Swing To Eye Level)
Weights: Heavy
Right Arm Kettlebell Swings (RUSSIAN, Swing To Eye Level)
30 seconds
Left Arm Kettlebell Swings (RUSSIAN)
Weights: Heavy
Left Arm Kettlebell Swings (RUSSIAN)
30 seconds
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
30 seconds
Kettlebell Bulgarian Split Squats
Effort: Vigorous
Kettlebell Bulgarian Split Squats
30 seconds
Kettlebell Bulgarian Split Squats
Effort: Vigorous
Kettlebell Bulgarian Split Squats
30 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Right Kettlebell Swing to Squat Press
Weights: Heavy
Right Kettlebell Swing to Squat Press
30 seconds
Left Kettlebell Swing to Squat Press
Weights: Heavy
Left Kettlebell Swing to Squat Press
30 seconds
Sumo Squats with Kettlebell
Weights: Heavy
Sumo Squats with Kettlebell
30 seconds
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
30 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
30 seconds
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
30 seconds
Kettlebell Stiff Leg Deadlift
Effort: Vigorous
Kettlebell Stiff Leg Deadlift
30 seconds
Kettlebell Calf Raises
Effort: Vigorous
Kettlebell Calf Raises
30 seconds
Rest
Rest
30 seconds


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