Free personalized workout plan

The Kettlebell Climb: Metabolic Ladder Challenge Ft. Rob Riches | Faster Fat Loss

By Blue Star Nutraceuticals

Experience
Advanced (3+ years)
Time
186 minutes/day | 4 days/week | 1 weeks
Good for
Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina,
Equipment
Kettlebell
Statistics
Average Carido Intensity
30%
Average Exertion
70%
Description

For this workout, you’ll perform 3 metabolic conditioning exercises in circuit fashion.


You’ll perform this workout with an ascending and descending ladder style.


This means for set 1 you’ll perform 1 rep of each exercise. Set 2, two reps, and continue until your 10th set where you’ll perform 10 reps of each exercise. That’s the top of the ladder.


Then for set 11 you’ll perform ten reps each exercise; set 12 - 9 reps each, and continue all the way down to your 20th set where you’ll finish off performing just 1 rep of each exercise.


This means you’ll end up performing 330 reps total for the entire workout.


You should choose a weight that is about 60% of your 1 Rep Max.


This means if you can goblet squat with a 100 Lb kettlebell, you’ll use 60 Lb for this exercise.


Your goal is to complete the entire ladder in the shortest time possible, so push yourself, keep your rest times as short as possible, and share your time in the comments below.

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Media



Circuit
Kettlebell Swing
1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 1 reps, (rest 60s)
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No media available

1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 2 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 3 reps, (rest 60s)
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Kettlebell Goblet Squat
1 set, 3 reps, (rest 60s)
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No media available

1 set, 3 reps, (rest 60s)
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Circuit
Kettlebell Swing
1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 4 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 5 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 6 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 7 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 8 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 9 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 9 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 8 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 7 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 6 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 5 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 4 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 3 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 2 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 1 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 1 reps, (rest 60s)
Show Alternative Exercises

Circuit
Kettlebell Swing
1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 1 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 2 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 3 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 4 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 5 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 6 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 7 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 8 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 9 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 9 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 8 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 7 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 6 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 5 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 4 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 3 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 2 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 1 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 1 reps, (rest 60s)
Show Alternative Exercises

Circuit
Kettlebell Swing
1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 1 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 2 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 3 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 4 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 5 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 6 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 7 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 8 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 9 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 9 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 8 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 7 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 6 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 5 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 4 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 3 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 2 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 1 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 1 reps, (rest 60s)
Show Alternative Exercises

Circuit
Kettlebell Swing
1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 1 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 2 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 3 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 4 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 5 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 6 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 7 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 8 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 9 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 9 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 9 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 8 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 7 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 7 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 6 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 5 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 4 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 3 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 2 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 2 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
1 set, 1 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Squat
1 set, 1 reps, (rest 60s)
Show Alternative Exercises

No media available

1 set, 1 reps, (rest 60s)
Show Alternative Exercises

Date Created: 3/8/2021, UTC


Last Updated: 3/10/2021, UTC

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