Kettlebell Workout with Anaerobic Intervals:

Kettlebell Swings: 3x15

Kettlebell Sumo High Pulls: 3x12

Kettlebell Single Arm Rows: 3x8/8

Kettlebell Push up: 3x6/6 (one hand on the Kettlebell handle, the other on the Floor)

Kettlebell Russian Twist: 3x16

Once you have completed this circuit 3 times, get on the bike/treadmill/or stairmaster, and complete 4 thirty second sprints on a moderate level (7-12), with 30 seconds of rest in between each sprint.

Single Arm KB Swing: 3x8/8

Kettlebell Squat Press: 3x10

Squat Jumps: 3x10

Kettlebell Curl and Press: 3x10

Kettlebell Behind the head Tricep Extension: 3x10

Get back on the Cardio Equipment and give me 3 more 30 second sprints with 30 seconds of rest in between.