In this 35 Min Full Body Kettlebell Workout We will be focussing on controlled movements and targeting specific areas. There will be 8x bundles of 5x movements focussing on Upper Body Pull - , Upper Body Push- and Lower Body Movements. Every movement will be performed for 40 seconds and there will be a 15 seconds rest between the movements and a 30 second rest between each bundle.
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In this Workout I am using a 12kg (Blue) 16kg (Yellow) and a 20kg (Purple) kettlebell.
The Gear that I am using:
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You can Simply increase the intensity of this workout by using heavier kettlebells and/or increasing the volume of the workout by doing this routine for 2x rounds in a row.
Please make sure to do a proper warming up before starting the workout:
• Dynamic Stretch Full B...
1.3x Bent over row & Up R (16kg)
2.3x Bent over row & Up L (16kg)
3.3x Bent over row & Clean R (16kg)
4.3x Bent over row & Clean L (16kg)
5.Pullover Alt. knee Tuck (16kg)
6. Slow Goblet Squat Side Tap (20kg)
7. Deadlift - Explosive DL & Catch (20kg)
8. RDL (20kg)
9. 2x RDL - 2x goblet Squats (16/20kg)
10.5x Swings - Touch (20kg)
11. Single Arm Overhead Press R (16kg)
12. Single Arm Overhead Press L (16kg)
13.Single Arm Chest Press Single Leg hold (R) (16kg)
14.Single Arm Chest Press Single Leg hold (L) (16kg)
15.Kneeling Explosive Upright Row catch - Overhead Press (16kg)
16. Reverse Lunge Twist R (16kg)
17. Reverse Lunge Twist L (16kg)
18. Staggered DL - Staggered Squat R (16kg)
19. Staggered DL -Staggered Squat L (16kg)
20. 3x 3x Staggered Take over Swing (16kg)
21. Alt. 3x Bent Over Rows (16kg)
22.Kneeling take Over curls (12kg)
23.Bent Over 2x 2x Back Pulls (12kg)
24.2x upright Rows - 2x Curls (16kg)
25. Swing High /Face Pull (20kg)
26.Sumo Squat (16kg)
27. RDL - Step To Sumo DL (16kg)
28. BHN (12kg) Wide Reverse Lunge
29. Alt. single Arm Deadlift (20kg)
30. Lateral Lunge Take Over (16kg)
31. Side To Side Push Up
32. Narrow Push Up
33. Narrow Press
34. Seated BHN Extension - Front Press
35. Explosive DL - Overhead Press
36. Uneven Squat - Rev. cross Lunge R (16kg)
37. Uneven Squat - Rev. cross Lunge L (16kg)
38. Swing Lunge Catch R (12kg)
39. Swing Lunge Catch L 12Kg
40. Side to Side Swing (20kg)
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2 янв 2023
