More fast You will do the next circuits more fast will come 🎅. The only requirement is to do everything with strict technique 💪😎

By every round enjoy one of the 2 Circuits #1 or #2 (change by every round) as follow:

• 1 x Xmass Circuit + 1 x Cardio
• 2 x Xmass Circuit + 1 x Cardio
• 3 x Xmass Circuit + 1 x Cardio
• … etc …
• 7 x Xmass Circuit + 1 x Cardio

where

Xmass Circuit #1 should be done with 2 dumbells:

• 7 x Romanian DeadLift
• 7 x Bend Row
• 7 x Hang Clean
• 7 x Front Rack Lunges
• 7 x Thruster
• 7 x Push Press
• 7 x Biceps Curl

Xmass Circuit #2 should be done with 1 kettlebell:

• 7 x Dead Lift
• 7 x Sumo Dead High Pull
• 7 x A-Swing
• 7 x Gobblet Squat
• 7 x 1-hand R-Swing/left
• 7 x 1-hand R-Swing/right
• 7 x Biceps Curl

Cardio means one of the following alternatives:

• 24 Calories ROW
• 24 Calories AirBike
• 24+24 Shuttle Runs 8m
• 120 Rope Jumps
• 120 Mountain Climbers