Edzés (ketogén étrend mellett, kettlebell)

The program is to be conducted 3 days a week for Strength Training and 2 days a week for Fat Burn, alternating workout A&B on non-consecutive days.

WEEK ONE	WEEK TWO
Day 1 – Workout A	Day 1 – Workout B
Day 2 – Fat Burn: HIIT	Day 2 – Fat Burn: HIIT
Day 3 – Workout B	Day 3 – Workout A
Day 4 – Fat Burn: HIIT	Day 4 – Fat Burn: HIIT
Day 5 – Workout A	Day 5 – Workout B
Days 6 & 7 – Rest	Days 6 & 7 – Rest

WORKOUT A
Exercise	Equipment	Muscle	Sets	Reps
Double Kettebell Squats	Kettlebell	Legs	4	12
Double Floor Press	Kettlebell	Chest	4	12
Double Kettlebell Bent Over Row	Kettlebell	Back	4	12
Dual Kettlebell Snatchs	Kettlebell	Traps	4	12
Kettlebell Overhead Triceps Extension	Kettlebell	Triceps	4	12
Ketlebell Bicep Curls	Kettlebell	Biceps	4	12

WORKOUT B
Exercise	Equipment	Muscle	Sets	Reps
Double Kettebell Squats	Kettlebell	Legs	4	12
Kettlebell Deadlift	Kettlebell	Back	4	12
Double Kettlebell Military Press	Kettlebell	Shoulders	4	12
Double Kettlebell Bent Over Row	Kettlebell	Back	4	12
Kettlebell Overhead Triceps Extension	Kettlebell	Triceps	4	12
Ketlebell Bicep Curls	Kettlebell	Biceps	4	12

FAT BURN: HIIT/ CARDIO
Exercise	Equipment	Muscle	Sets	Reps
HIIT: Kettlebell Swings	Kettlebell	Core / Body	5	20
LISS Cardio	Machine of your choice	Heart		20 min

Note: For Cardio, I suggest a machine that you are not used to and is hard, such as Stair Climbing machine. You do not add weight to these exercises. Start Kettlebells swings with 20 to 30 lbs., increase if easy.

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