Beginner
Do the following exercises, one right after another without stopping. When you complete a circuit, take a break for one or two minutes. If you’re a rank beginner, start with one circuit, and eventually work your way up to six circuits.
- Kettlebell Swing 1×10
- Push-up (no kettlebell required on this one) 1×10
- Shoulder Press 1×10 (each arm)
- Goblet Squat 1×10
- Snatch 1×10 (each arm)
Intermediate
Do the same exercises, but in a 30 seconds on, 30 seconds off format.
- Kettlebell Swing 30 seconds
- Rest 30 seconds
- Push-up 30 seconds
- Rest 30 seconds
- Shoulder Press 30 seconds each arm
- Rest 30 seconds
- Goblet Squat 30 seconds
- Rest 30 seconds
- Snatch 30 seconds (each arm)
...[ Continue to next page ]
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