Lesson 1 Kettlebell (KB) Training:

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Do these KB workouts with either a 16KG, 20KG or 24KG Kettlebell. If you don't have these sizes don't worry if you have one that is heavier reduce the number of reps or if it is lighter you can increase the number of reps.

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Workout 1:

1st Set: 5 KB Deadlifts

2nd Set: 10 Double Arm KB Swings

Rest (As much as you need to return to normal breathing)

3rd Set: 5 KB Goblet Squats

4th Set: 10 Double Arm KB Swings

Rest (As much as you need to return to normal breathing)

5th Set: 5 KB Deadlifts, take a 1 min. break, 5 KB Goblet Squats

6th Set: 10 Double Arm KB Swings

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Workout 2:

1st Set: 1 KB Deadlifts, 1 KB Goblet Squats, 3 KB Double Arm Swings

2nd Set: 2 KB Deadlifts, 2 KB Goblet Squats, 6 KB Double Arm Swings

3rd Set: 3 KB Deadlifts, 3 KB Goblet Squats, 9 KB Double Arm Swings

Rest (As much as you need to return to normal breathing)

Repeat sets 1 to 3 up to 2 more times

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