I already posted this week whole body workout; however, I know it is pretty long. You can either split it into upper and lower body and then you will have 2 days on one days off and repeat or do this 15 min challenge if you are short on time.
Routine: set up you gymboss timer for 30 sec work 30 sec rest 15 rounds | use kettlebell that is one size lower then your snatch kettlebell and perform one rep on each side during your work phase | then during break take a deep breath and exhale slowly to bring your heart rate down
Exercise: high pull+ clean + squat + press + swing | switch hands without resetting the bell | keep going for 30 sec
Selecting your kettlebell:
|Men Open Class||24kg|
|Men Masters (50 and Older)||20kg|
|Women Open Class over 56kg/123.5lbs bodyweight||16kg|
|Women Open Class up to 56kg/123.5lbs bodyweight||12kg|
|Women Masters (50 and Older)||12kg|
Stretch and have post workout shake.
Esse Libere Fitness – Free To Be Fit