The workout is for someone who is in good condition and wants a hard workout with dumbbells and kettlebells. There are four groups of exercises. Perform each group three times before moving onto the next group. You will perform 10 reps of the first exercise, 20 reps of the second exercise and 40 reps of the third exercise. Rest for 30 seconds and repeat for a total of three sets. After completing all three sets, perform one set of 10 Vups and 10 Glute Bridges. Take a minute break and then move to the next group.