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Task: Using the 53# or 62# kettlebells, perform the following routines to build both muscular strength and endurance.

Condition: Given suitable space for individual execution of the routine, a heartrate monitor to measure intensity, gloves to protect hands, a weightbelt to protect the lower back, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 137 bpm for at least 45 minutes.

01 Perfect Push-ups w/Mountain Climber 10 Double Snatch w/53#
02 Perfect Push-ups w/Mountain Climber 09 Double Snatch
03 Perfect Push-ups w/Mountain Climber 08 Double Snatch
04 Perfect Push-ups w/Mountain Climber 07 Double Snatch
05 Perfect Push-ups w/Mountain Climber 06 Double Snatch
06 Perfect Push-ups w/Mountain Climber 05 Double Snatch
07 Perfect Push-ups w/Mountain Climber 04 Double Snatch
08 Perfect Push-ups w/Mountain Climber 03 Double Snatch
09 Perfect Push-ups w/Mountain Climber 02 Double Snatch
10 Perfect Push-ups w/Mountain Climber 01 Double Snatch

01 Clean 10 Squat Press w/62#
02 Clean 09 Squat Press
03 Clean 08 Squat Press
04 Clean 07 Squat Press
05 Clean 06 Squat Press
06 Clean 05 Squat Press
07 Clean 04 Squat Press
08 Clean 03 Squat Press
09 Clean 02 Squat Press
10 Clean 01 Squat Press

01 four-count Leg-Lifts 10 Floor Press w/62#
02 four-count Leg-Lifts 09 Floor Press
03 four-count Leg-Lifts 08 Floor Press
04 four-count Leg-Lifts 07 Floor Press
05 four-count Leg-Lifts 06 Floor Press
06 four-count Leg-Lifts 05 Floor Press
07 four-count Leg-Lifts 04 Floor Press
08 four-count Leg-Lifts 03 Floor Press
09 four-count Leg Lifts 02 Floor Press
10 four-count Leg Lifts 01 Floor Press

Time: 1:10:57
Time in Aerobic Zone: 38:40 minutes (Between 132 - 149 bpm)
Time Above Zone: 27:01 minutes
Time Below Zone: 05:16 minutes
Average Heartrate: 148 bpm
Average Percentage of maximum heartrate: 85%
Maximum Heartrate: 176 bpm
Maximum Percentage of Maximum: 101%
Calories burned: 880

55 Mountain Climber Push-ups (MCP)
55 Double Snatch
55 Clean
55 Squat Press
55 Floor Press
110 Leg Lifts