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This beginner interval session requires a pair of kettlebells and time, that's it. The plan is a full body session with bouts of cardio inter-mixed using a 2:00 interval - good luck The program includes two full body workouts performed each week with 1-3 days rest between workouts.
Each session also includes a few supersets.
Stay Strong.
MICHAEL WOOD, CSCS
JeFit Team
Jump Rope
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1x0 reps • 2m |
rest: 3s
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Kettlebell Goblet Squat
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3x8,10,12 reps |
rest: 75s
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Kettlebell Row
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3x8 reps |
rest: 0s
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Kettlebell Push-Up
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3x8 reps |
rest: 60s
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Jump Rope
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1x0 reps • 2m |
rest: 3s
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Kettlebell Thruster
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3x10 reps |
rest: 0s
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Kettlebell Figure Eight
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Swing
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3x8 reps |
rest: 75s
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Jump Rope
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1x0 reps • 2m |
rest: 3s
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Jump Rope
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1x0 reps • 3m |
rest: 2s
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Kettlebell Single-Leg Deadlift
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3x6 reps |
rest: 60s
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Kettlebell One-Arm Swing
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3x8 reps |
rest: 0s
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Kettlebell Front Squat
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3x8 reps |
rest: 60s
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Kettlebell Leg Pass
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3x8 reps |
rest: 60s
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Jump Rope
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1x0 reps • 3m |
rest: 2s
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Kettlebell Row
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3x10 reps |
rest: 0s
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Kettlebell Alternating Floor Press
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3x10 reps |
rest: 60s
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Kettlebell Sumo High Pull
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3x12 reps |
rest: 75s
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Jump Rope
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1x0 reps • 3m |
rest: 2s
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