In this Total Body kettlebell strength workout we will go through each body part step by step. For each body part we will do 6x movements so in total we will have 36x movements in total. We will be performing each movement for 40 seconds long and we will have 20 seconds rest in between. After the first 18 movements we will have a 50 synod water-break and after that we will continue the workout.
You can simply increase the intensity of this workout by adding more weight or/and by doing this routine 2-3 rounds in a row (depending on your fitness level).
In this workout I'm using a 12kg, 16kg an 20kg kettlebell of KettlebellKings :kettlebellkings.eu/?afmc=1o
Please find below the script of today's workout:
Shoulder
1. 00:22 2x Upright Row 2x Overhead Press
2. 01:22 Push Up To Pike
3. 02:22 Single Arm Overhead Press (R)
4. 03:22 Single Arm Overhead Press (L)
5. 04:22 Front Raise Pull & Push
6. 05:22 Lying Half Front Raises
Back
7. 06:22 Bent Over Take Over Row
8. 07:22 2x Bent Over Row to Shrugs
9. 08:22 Landmine 3x Count Hold Row
10. 09:22 Lying Hover Press
11. 10:22 Dynamic Pullover
12. 11:22 Hover Press To Pullover
Chest
13. 12:22 Single Arm Twist Chest Press (R)
14. 13:22 Single Arm fly (R)
15. 14:22 Single Arm Twist Chest Press (L)
16. 15:22 Single Arm fly (L)
17. 16:22 Hover Push Up
18. 17:22 Narrow Push Up
50 Seconds Break
Leg
19. 18:59 Goblet Squat Calf Raise
20. 19:59 Pulse Sumo Squat
21. 20:59 Behind The Neck Narrow Toe Squat
22. 21:59 Single Leg Reverse Lunge To extension (L)
23. 22:59 Single Leg Reverse Lunge To extension (R)
24. 23:59 Stiff Leg Deadlift
Biceps & Triceps
25. 24:59 Low Hip Isolated Curls
26. 25:59 Alternating Hammer Curl Takeovers
27. 26:59 Lean Back Curls
28. 27:59 Lying Side To Side Triceps Extensions 2x L 2x R
29. 28:59 Overhead Triceps Extension
30. 29:59 Narrow Grip Kettlebell Press
Abs/Core
31. 30:59 V-hold Leg Raise Hip Lift
32. 31:59 Pullover To Weighted Crunch
33. 32:59 Russian Twist
34. 33:59 Over The Kettlebell Leg Lifts
35. 34:59 Around The World 3x L 3x R
36. 35:59 High Plank Kettlebell Transporter
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16 ноя 2021
