Table 2.
Exemplified exercise session for kettlebell resistance training (KRTG) taken from week three of the exercise program
| Sequence | Exercise | Sets | Repetitions/Duration | Rest between exercises | Rest between sets |
|---|---|---|---|---|---|
| Warm-up | Dynamic stretching | 1 | 5 min | - | - |
| Kettlebell swings | 1 | 1 min | - | - | |
|
Main workout |
Side lunge | 3 | 10 reps | 15 s | 1 min |
| Curtsy squats | 3 | 10 reps | 15 s | 1 min | |
| Straight arm sit ups | 3 | 10 reps | 15 s | 1 min | |
| Single arm biceps curls | 3 | 10 reps (each side) | 15 s | 1 min | |
| Triceps extensions | 3 | 10 reps | 15 s | 1 min | |
| Turkish getups | 3 | 5 reps (each side) | 15 s | 1 min | |
| Squat with single arm press | 3 | 10 reps | 15 s | 1 min | |
| Overhead Squat | 3 | 10 reps | 15 s | 1 min | |
| Overhead to knee tuck | 3 | 10 reps | 15 s | 1 min | |
| Pushups on the kettlebell | 3 | 10 reps | 15 s | 1 min | |
| Kettlebell windmills | 3 | 10 reps (each side) | 15 s | 1 min | |
| Cool down | Static Stretching | 1 | 5 min | - | - |
| Deep breathing | 1 | 2–3 min | - | - |
Training intensity (60–80% of HRmax) was controlled using a heart rate monitor (Polar T31, Kempele, Finland) (Grace et al., [26])