Leveling up: 12 minutes with a kettlebell for a strong and beautiful body
Miscellaneous / / November 30, 2021
Just four exercises will load all major muscle groups.
How to do a workout
Do all the movements in a row the specified number of times, being careful not to rest in the process. After finishing the last, start over and work in this way until 12 minutes have passed.
Do the following exercises:
- Lunge and squat with kettlebell - five times in each direction.
- Repositioning weights - 10 times.
- Kettlebell Press and Overhead - 10 reps (five for each arm).
- "Mill" with a kettlebell - five times in each direction.
How to do exercise
Kettlebell Lunge and Squat
Lunge with your left foot while holding the kettlebell in your lowered right hand. Then straighten your legs, while simultaneously turning to the right and taking the shell on your chest.
Get down as far as you can lower in squat, straighten up, lower the kettlebell and repeat from the beginning. Perform five times to the left, then take the projectile in your left hand and do the same to the right.
Rearrangement of weights
Sit on the mat, place the kettlebell to the right of the body, next to the pelvis. Straighten your back, bend your knees and place your feet on the floor. Take the kettlebell by the bow with both hands, transfer it over the body and place it to the left of the pelvis. Keep up the good work, try to keep your back straight.
Weights press and overhead
Place your feet shoulder-width apart or slightly narrower. Take the kettlebell on your chest, extend your other hand to the side for balance. Squeeze the projectile and, keeping a straight arm next to your head, squat down to the parallel of your hips with the floor or slightly lower.
Straighten up, lower the kettlebell back to your chest and repeat from the beginning. Do five times with one hand, then shift the apparatus and repeat with the other.
"Mill" with a kettlebell
Place your feet slightly wider than your shoulders, push the projectile off your chest and, holding it over your head, bend to the side and touch your foot with your free hand. When tilting, be careful: perform smoothly and under control, direct your gaze to the kettlebell. Straighten up and repeat again.
Write how you workout. How many laps did you manage to do?
Read also🧐
- Pumping: training with an expander for a serious load on the muscles
- Leveling up: 10 minutes of pleasant warm-up and stretching
- Pumping: Shoulder Challenge and Gorgeous Abs Load
I am writing about sports and fitness. CCM in weightlifting, competing athlete in functional all-around, a fan of yoga and running. I dive into scientific research and meta-analyzes with Pubmed so that readers get only verified information. I compose an interval workout for the home and always test it myself. I love people and want everyone to be happy.