You will need Double & Single Kettlebells 5 Weeks / 4 Workouts per week with Video Demos Workouts last between 45-60 minutes The focus for your next 5 weeks will start with the basics of Double Kettlebell movements and then progressively get more challenging as you progress. Sample Workout: Main Lift A. 3 Super Sets (90 sec Rest btn sets) 5L x (Swing + Snatch + Fsqt = 1) * Single KB 5R x (Swing + Snatch + Fsqt = 1) * Single KB 10L / 10R x Suitcase Reverse Lunge * Double KB B. 3 Super Sets (60 sec Rest btn sets) 10 x Renegade Row (total reps) 10 x Halos 10L / 10R x Single Kettlebell Swing Finisher C. Complete with minimal rest 10 - 8 - 6 - 4 - 2 (at each movement) - Swings - Goblet Thruster Based on your current strength Level Women 12kg to 18kg / 25lb to 40lb Men 16kg to 32kg / 35lb to 70lb Calibrated tension is what drives consistent Strength Gains.