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A full kettlebell workout with 3 different sets and different kettlebell moves. It is a sure way to get your cardio and strength going.
Interval Training Long Format
From the book Fitness For Everyone by Louise Green, this is a long format interval training workout, working the whole body. Each exercise should be done for 45 seconds and repeated 2-3 times. Check the book out for modifications. Available at your local bookstore or online.