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Dynamic Warm-up
Then:
Double Handed Kettlebell Swings +
Rest +
Press-ups +
Rest +
Kettlebell – Left Arm Row +
Rest +
Kettlebell – Right Arm Row +
Rest +
High Knees +
Rest +
Kettlebell – Left Arm Military Press +
Rest +
Kettlebell – Right Arm Military Press +
Rest +
Diagonal Mountain Climbers +
Rest +
Halos (alternate directions)+
Rest +
Jumping Jacks

Advanced Level: 90seconds work 30seconds rest.
Intermediate Level: 45seconds work 15seconds rest.
Beginner Level: 30seconds work 30second rest
Complete 2 rounds in total and rest 1-3 minutes between the round.
Then:
Supplementary Exercises
Crush Biceps Curls +
Rest +
Hammer Triceps Extensions +
Rest +
Dead Cockroaches +
Rest

Complete 2 rounds in total and rest 1-3 minutes between the round. Timing as above.
Then:
10 minutes of Flowing Sun Salutation
Then:
Cool down

Face your fear and do it. Follow this workout with a great meal and keep it clean.
Leeds Personal Trainer, Healthy Food for great Lifestyle,

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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