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YOUR FITNESS IS OUR CHALLENGEheimtrainer.org/.../06/PDF-Workout-Interaktiv-Kettlebell.pdf ·...

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ARMS LEGS SPECIALS CORE/SHOULDER BACK/SHOULDER PER SIDE PER SIDE PER SIDE PER SIDE PER SIDE PER SIDE PER SIDE PER SIDE SECONDS 6 8 10 KETTLEBELL SWING DEEP SQUAT BENT OVER ROW OVERHEAD PRESS SIDE TREND LUNGE BACKWARD SINGLE ARM ROW THE EIGHT STANDING SCALES PISTOL SQUAT HIGH PULL PLYO PUSH UP ROTATIONAL SWING OVERHEAD SQUAT SUMO HIGH PULL CURL GET UPS SINGLE ARM SWING CLEANS SNATCH YOUR FITNESS IS OUR CHALLENGE 15 12 10 15 15 40 10 20 12 30 15 15 10 12 8 6 5 15 15 10 20 20 12 12 10 12 10 12 15 15 12 12 10 8 6 8 5 5 6 6 8 8 6 6 6 6 8 8 8 8 10 10 10 10 15 12 10 Die Zahlen im Kästchen sind die jeweiligen Wiederholungen pro Satz (3 Sätze). The numbers in the boxes are the repetitions of each set (3 Sets). I numeri riportati nelle caselle si riferiscono alle ripetizioni per ogni serie (3 Serie). Los números en los cuadros se refieren a las repeticiones por cada serie (3 Series). Les chiffres indiqués dans les cases se réfèrent à les répétitions pour chaque série (3 Série). NOTIFICATIONS PER SIDE PER SIDE PER SIDE PER SIDE 6 8 10 PER SIDE
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Page 1: YOUR FITNESS IS OUR CHALLENGEheimtrainer.org/.../06/PDF-Workout-Interaktiv-Kettlebell.pdf · 2019-06-26 · arms legs specials core/shoulder back/shoulder per side per side per side

ARM

SLE

GSSP

ECIA

LSCO

RE/S

HO

ULD

ERBA

CK/S

HO

ULD

ER

PER SIDE PER SIDE PER SIDE

PER SIDE

PER SIDE PER SIDE PER SIDE PER SIDE

SECONDS

6 8 10

KETTLEBELL SWING

DEEP SQUAT

BENT OVER ROW

OVERHEAD PRESS

SIDE TREND

LUNGE BACKWARD

SINGLE ARM ROW

THE EIGHT

STANDING SCALES

PISTOL SQUAT

HIGH PULL

PLYO PUSH UP

ROTATIONAL SWING

OVERHEAD SQUAT

SUMO HIGH PULL

CURL

GET UPS

SINGLE ARM SWING CLEANS SNATCH

YOUR FITNESS IS OUR CHALLENGE

151210

15

15 4010 2012 30

15 1510 12 865

15

15

10 20 2012

1210

1210

12

15 1512 1210

8

6 8

5 56 68 8

6

6

6 68

8

8 810

10

10 10

15 1210

Die Zahlen im Kästchen sind die jeweiligen Wiederholungen pro Satz (3 Sätze). The numbers in the boxes are the repetitions of each set (3 Sets). I numeri riportati nelle caselle si riferiscono alle ripetizioni per ogni serie (3 Serie). Los números en los cuadros se refieren a las repeticiones por cada serie (3 Series).Les chiffres indiqués dans les cases se réfèrent à les répétitions pour chaque série (3 Série).

NOTIFICATIONS

PER SIDE

PER SIDE PER SIDE PER SIDE

6 8 10PER SIDE

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