Purpose:

This plan was designed to give you fast and effective workouts with a single kettlebell.

Workout One

Workout Exercise Circuits/Reps Notes

1 Swings 5 x 30 Sec

A: Clean & Press (L/R) 3 x 10 Rest 60 seconds between

sets, no rest between
B: Push Up 3 x 10 exercises.
2
C: Windmill (L/R) 3 x 10

D: Sit Up 3 x 10

3* Jog/Run 1 x 20 Min

Workout Two

Workout Exercise Circuits/Reps Notes

A: ½ Turkish Get Up (L/R) 4x5 Rest 60 seconds between

sets, no rest between
B: Clean & Press (L/R) 4 x 10 exercises.

1 C: Plank 4 x 30 Sec

D: Alternating Lunge w/Kettlebell 4 x 10

E: Alternating Swing 4 x 60 Sec

5 at 25yd
5 at 50 yd
2* Sprints 1 x 25
5 at 75 yd
5 at 100 yd

Workout Three

Workout Exercise Circuits/Reps Notes

A1: Swing (2-Hand) 3 x 20 Rest 60 seconds between

1 sets, no rest between
A2: Squat Halo (each direction) 3 x 10 exercises.

B1: Push Up 3 x 10
2
B2: Ballistic Row 3 x 10

C1: Jump Squats 3 x 10

3
C2: Windmill (L/R) 3 x 10

4* Jog/Run 1 x 30 min

*Optional Set

DISCLOSURE: Reader recognizes that exercise might be difficult and strenuous and that there could be dangers inherent in exercise for some
individuals. Reader acknowledges that the possibility of certain unusual physical changes during exercise do exist. These changes include abnormal
blood pressure; fainting; disorders in heartbeat; heart attack; and, in rare instances, death. Reader understands that as a result of your participation in
an exercise program, reader could suffer an injury or physical disorder that could result in reader becoming partially or totally disabled and incapable of
performing any gainful employment or having a normal social life. Reader recognizes that an examination by a physician should be obtained prior to
involvement in any exercise program. Reader acknowledges and agrees that reader assumes the risks associated with any and all activities and/or
exercises in which reader participates. Reader acknowledges and agrees that no warranties or representations have been made to be regarding the
results reader will achieve from this program. Reader understands that results are individual and may vary. Reader hereby releases MBody Strength LLC
from liability and promise to hold harmless any and all possible claims or causes of action resulting from the use of the Kettlebell Travel Workout Plan.