NEW YEAR NEW YOU (kettlebell)

Strong & Sexy Workout Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Overview You have a complicated life with little time to worry about whether your workout will actually help you achieve your goals This plan is designed for someone that wants to think less and see more-as in, speed up your fat loss and tone every inch of your body. How to do this workout? Perform this workout 3-4 times per week, as long as you never train more than two days in a row with the program below. The workout consists of two days of training: Workout A and Workout B. You'll alternate these workouts every other day. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a superset. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. After you've finished all sets in each superset, your workout is complete. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between Weekly routine DAY 1 workout DAY 2 workout DAY 3 rest DAY 4 workout DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Goblet squat 4 15 75 1B Alternating dumbbell row 4 6-10 75 SUPERSET SETS REPS/TIME REST (S) 2A Hip raise 3 15 75 2B Kettlebell chest press 3 15 75 SUPERSET SETS REPS/TIME REST (S) 3A Dumbbell reverse lung 3 15 75 3B Wide-stance plank with leg lift 3 30-60 s 75 STRENGTH SETS REPS/TIME REST (S) 4 Kettlebell swing 5 15 60 ** - as many as possible; @ - each side