TRAINING PROGRAMS

Fat loss, strength, aerobic and anaerobic conditioning:

To be performed 3-5 days per weeks.
Program 1:
EXERCISE

REPS

SETS

REST

2 arm swings

10

Super set with:

Skipping

100

60

Clean & jerk

10

60

Super set with:

Snatches

10

60

Light jog

10 minutes

Program 2 (circuit style):

EXERCISE

REPS

SETS

REST

One arm swing

10

Clean & jerk

10

Snatch

10

Body weight squats

30

2 mins

Program 3:
EXERCISE

REPS

SETS

REST

Snatches

100:

L x 20, R x 20
L x 15, R x 15
L x 10, R x 10
L x 5, R x 5

Program 4:
EXERCISE

REPS

SETS

REST

Snatches

20

10

Jog 400m

Disclaimer: Australian Kettlebells are not responsible in any manner whatsoever for any injury, death or
health condition that may occur through the use of Australian Kettlebells or adherance to our training
programs. Consult with your physician before starting any exercise program.

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written permission of Australian Kettlebells. All rights reserved. 2004