Borrowed this from ONNIT Acadamey See how many rounds you can do, try to add another round each time you do it. If and when it becomes easy increase the weight.
The 100 Rep Kettlebell Workout Challenge
The 100 rep challenge is a workout that is comprised of 10 movements, each done for 10 reps for a total of 100 reps for each set. The work set is not timed, but in my training and using this workout
on many clients, I’ve found that it takes between 2 minutes 40 seconds to 3 minutes to complete the set. After each set, you’ll rest 60 seconds and continue for as long as you can (or want to). I
like to think of this workout kind of like a boxing match with each set being a round. Most amateur fights are between 3 to 5 rounds of 3 minutes with 60 seconds rest. Professional fights are from 6
to 12 rounds.
you do 12 rounds of this challenge, total training time will be about 47 minutes, and most experienced, rugged males should use a 16kg Kettlebell. Ladies, I would advise you to use 12kg or less. I
can assure you, I know a couple of intense females who can use 16kg (however, this much weight is rare.) Sadly, I have had some male “trainers” try to follow me thru this challenge and by 5
rounds they are looking worried, and by 9 rounds most remember that they have somewhere else to be! I am old school and I can recall when championship fights were 15 rounds, so that is what I shoot
for but only with a 16kg Kettlebell.
for more info visit : click here for exercise descriptions
Kettlebell Workout for Total Body