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A sample workout: 50 snatches each arm, 1 minute rest, then 3 to 5 one legged squats, or 50 Hindu squats, 1 minute rest. 40 snatches each arm, 1 minute rest, 3 to 5 one legged squats, or 50 Hindu squats. Continue down to 10 snatches with each arm, and keep up the squat sequence. You may break the number of snatches up as 50 snatches 25 reps right, 25 reps left and repeat to 50 reps; do not let KB’s touch the ground. Once snatches are done I’ll do 3 to 5 sets of either the simultaneous or the see-saw press for 10 to 15 reps.
A complete workout for the upper body will include the following:
Chest: Chest press with machine or dumbbells. Perform four sets of 12 reps.
Back: Pull-downs with machine. Do four sets of 12 reps.
Shoulders: Seated overhead presses with dumbbells or machine. Do four sets of 12 reps.
Biceps: Standing or seated curls with dumbbells. Do four sets of 12 reps.
Triceps: Triceps press-down with machine. Do four sets of 12 reps.

Lower body

Thighs/buttocks/hamstrings: Lunges with or without dumbbells. Do four sets of 15 reps.

Thighs: Leg extensions with machine. Do four sets of 15 to 20 reps.

Calves: Calf raises on a step. Do four sets of 20 reps.

Abdominal: Crunches. Do four sets of 25 reps.

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