Leveling up: supercardio with kettlebell for 10 minutes

How to do a workout

The complex consists of only two elements:

1. Kettlebell snatch and squat - 10 times.
2. Russian kettlebell swings - 10 times.

For 10 minutes, you alternate these exercises: snatch from the right, swing, snatch from the left, swing. The bottom line is not to put the kettlebell on the floor until the end of the work.

Select the weight of the projectile in such a way that you can easily perform 10 jerks per approach. Girls should try 12-16 kg, guys can take 16 or 24 kg, depending on the level of training.

If you really need some rest in the process, you can put a kettlebell on and shake your hands. But try not to linger. Remember that you have everything 10 minutes.

How to do the exercises

If you've never tried these movements, be sure to practice before setting the timer.

Kettlebell snatch and squat

Stand with your feet shoulder-width apart and grab the kettlebell by the bow. Bend at the hip joints and slide the projectile between your legs for a swing. Bend the body sharply so that the weight flies up, and stick the brush into the bow. It should hang from the base of the thumb, like on a hook, and its body should be pressed against the forearm.

Extend your working arm completely, and take the other to the side for balance. Squat to parallel hips with the floor and straighten. Circle kettlebell around your arm and let it fall down under its own weight, and then wrap the projectile back between your legs for a swing. Repeat from the beginning.

If the pulse is off scale, rest at the top of the exercise when the kettlebell is overhead in an outstretched arm. In this position, it is easier to breathe than when the projectile is on the chest.

Russian swing kettlebell

Grasp the bow with both hands, tilt the body with a straight back, bend your knees and place the projectile between your legs. Bend sharply at the hip joints, sending the kettlebell forward.

When the projectile hits the collarbone level, let it fall along the same trajectory and wrap it between your legs again to gain momentum for the next swing.

It is important to remember that the main movement is made by back and the buttocks, and the main task of the hands is to hold the kettlebell, and not to give it acceleration. To do it right, imagine that instead of shoulders, you have ropes on which the projectile dangles.

Well, how did you manage to work without stopping?

Iya Zorina