This is a full body kettlebell program where you have two upper and two lower body training sessions each week. Follow the program for 4-6 weeks for best results. The cardio HIIT sessions on your "off" days are optional. Here is a weekly breakdown for the week. Day 1: Upper body workout. Begins with a warm-up, followed by 7 exercises, including supersets for the back/chest muscles groups. Session time will take about 40-minutes. Day 2: Lower body workout. Starts with four exercises warm-up (all bodyweight. Once this is completed, you will be asked to perform 4 unique leg exercises like Turkish Get Up. Session time is about 35-minutes. Day ??: (OPTIONAL) Cardio day (20-minutes) or a short HIT session. (10 to 12-minutes). Day 3: Upper body workout. Following 3 warm-up movements you'll try a kettlebell one arm swing and then 6 other Kettlebell exercises. Session time will be about 45-minutes. Day 4: Lower body workout. Begins with two bodyweight warm-up movements. The workout will be 3 exercises. Once this is completed, you will do a metabolic booster (see below) to overload your cardiovascular system. Session time is about 32-minutes. **kettlebell thruster/plank with side kick/kettlebell thruster/plank with side kick/kettlebell thruster. You will complete each exercise for 30-seconds. Stay Strong, MICHAEL WOOD, CSCS Jefit Team