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Listen to the Full-Body Dumbbell and Kettlebell Workout
Listen to the Full-Body Dumbbell and Kettlebell Workout
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Day 12: Full-Body Band and Kettlebell Workout
1
WARM-UP CIRCUIT
Perform the exercises in order with no rest between exercises or rounds.
Jumping jack-
2 sets, 30 sec (no rest)
Cross-Body Toe Touch
2 sets, 30 sec (alternating, no rest)
Arm circle
2 sets, 30 sec (no rest)
High knees
2 sets, 30 sec (no rest)
2
CIRCUIT
Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.
Band Good Morning
3 sets, 10-12 reps (no rest)
Band overhead triceps press
3 sets, 10-12 reps (no rest)
Kettlebell pass-through lunge
3 sets, 12-16 reps (alternating, 6-8 reps per side, no rest)
Superhero Lunge Squat Clean and Press
3 sets, 8-10 reps (right side, no rest)
Superhero Lunge Squat Clean and Press
3 sets, 8-10 reps (left side, no rest)
Banded Jumping Air Squat
3 sets, 1 mins (rest 2 min. )
3
CIRCUIT
Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.
Kettlebell thruster
3 sets, 10-12 reps (no rest)
Band Biceps Curl In Squat Position
3 sets, 10-12 reps (no rest)
Kettlebell Toe Touch
3 sets, 10-12 reps (no rest)
Banded Glute Bridge
3 sets, 10-12 reps (no rest)
Banded Plank Jack
3 sets, 1 mins (rest 2 min. )

Day 11 | Main | Day 13



About the Author

Heather Eastman, NSCA-CPT

Heather Eastman, NSCA-CPT

Heather’s mission is to use her passion for fitness and her knowledge of training and nutrition to educate and motivate others to enjoy a healthy and active lifestyle.

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