PHASE 2 SCHEME(30 DAYS): MON – CIRCUIT 1 EXERCISE REPS ROUND 1 2 HAND KB SWINGS 30 PUSH UPS 25 REST 30 SECS ROUND 2 1 HAND KB SWINGS 15 EACH SIDE GOBLET SQUATS 15 EACH SIDE CHIN UPS 8 REST 30 SECS ROUND 3 SINGLE LEG SQUAT 12 EACH SIDE FLOOR PRESS 15 EACH SIDE PLANK 1 MIN REST 30 SECS ROUND 4 RENEGADE ROW 15 EACH SIDE FRONT SQUAT 15 EACH SIDE GET UP SIT UPS 5 EACH SIDE REST 30 SECS ROUND 5 DEAD CLEAN 15 EACH SIDE OVERHEAD PRESS 10 EACH SIDE PUSH UPS 25 EACH SIDE REST 30 SECONDS ROUND 6 HAND TO HAND SWINGS 30 WINDMILLS 10 EACH SIDE TUE – CORE SIT-UPS 1 MIN MASON TWIST 1 MIN IN AND OUTS 1 MIN FLOOR WIPERS 1 MIN PLANK HOLD 1 MIN WEN – CIRCUIT 2 repeat circuit 2x EXERCISE REPS Round 1 Sumo deadlift 15 push up 25 Row 15 r/l Plie squat 20 Rest 1 min Round 2 2 hand swing 15 Plank 30 secs Front squats 15 r/l Mountain climbers 40 Rest 1 min Round 3 1 hand swing 15 r/l Burpee 15 Overhead press 15 r/l v- ups OR in and outs 25 rest 1 min Round 4 Dead clean 15 r/l Plank 30 secs Goblet squat 15 r/l Windmills 10 r/l Rest 1 min THU – CORE SIT-UPS 1 MIN MASON TWIST 1 MIN IN AND OUTS 1 MIN FLOOR WIPERS 1 MIN PLANK HOLD 1 MIN FRI – CIRCUIT 3 REPEAT EACH ROUND 2X EXERCISE REPS ROUND 1 2 hand swings 30 Rest 30 secs Dead clean and press 15 r/l Overhead press 15r/l ROUND 2 dead clean and press 15 r/l rest 30 secs goblet squat 15 short bridge 15 windmill 15 r/l repeat ROUND 3 hand 2 hand swing 30 chin up 6 repeat high pull 10 r/l mountain climber 30 repeat ROUND 4 push up 15 static lunge 15 r/l repeat this is a good 30 day Kettlebell program to get ripped at home ROIUND 5 2 hand swing 15 1 hand swing 15 r/l Hand to hand swing 15 r/l SAT – rest/stretch