The Dirty Dozen- 45-15 12-Exercise Circuit using kettlebells was designed by BJ at Workout Muse. The 12 exercise routine burns lots of body fat.
Watch the video below:
Golds Gym Middletown uses the Workout Muse Interval Training session during group and personal training sessions. Come try it yourself.
- Golds Gym
- 15 Industrial Drive
- Middletown NY 10941
- 845-344-4653
- http://www.goldsgym.com/middletownny
1- Kettlebell- 1-Arm Swings (L) @ 45 s of work, 15 rest and transition
2- Kettlebell- 1-Arm Swings (R) @ 45 s of work, 15 rest and transition
3- Kettlebell- 1-Arm High Pulls- rectilinear (switch halfway) @ 45 s of work, 15 rest and transition
4- Kettlebell- 1-Arm 2-Point Bent-Row (switch halfway) @ 45 s of work, 15 rest and transition
5- Kettlebell- 1-Arm Cleans- rectilinear (switch halfway) @ 45 s of work, 15 rest and transition
6- Kettlebell- 1-Arm Snatches- curvilinear (switch halfway) @ 45 s of work, 15 rest and transition
7- Kettlebell- RDL @ 45 s of work, 15 rest and transition
8- Kettlebell- 1-Arm Front Squat (switch halfway) @ 45 s of work, 15 rest and transition
9- Kettlebell- 1-Arm Sumo Deadlift (switch halfway) @ 45 s of work, 15 rest and transition
10- Kettlebell- Swings @ 45 s of work, 15 rest and transition
11- Kettlebell- 1-Arm Clean and Press (L)- rectilinear (switch halfway) @ 45 s of work, 15 rest and transition
12- Kettlebell- 1-Arm Clean and Press (R)- rectilinear (switch halfway) @ 45 s of work, 15 rest and transition
