Pumping: a set of exercises with a kettlebell "all 50"
Miscellaneous / / April 22, 2022
Complete home workout for an hour.
This workout includes only four exercises, but it perfectly loads almost the entire body: the buttocks and extensors of the back, hips, shoulders and abs.
In addition, the training format itself allows you to pump your endurance well and spend a lot of calories. If you work hard and don't take long rests between exercises, you'll burn as much energy as if you were running for an hour.
How to do the workout
Do 4 rounds of the following exercises:
- 50 kettlebell swings;
- 50 goblet squats;
- 50 pushes;
- 50 folds per press.
It is clear that you will not be able to work without rest. Sooner or later, you will have to break 50 reps into two, three, or even all five sets. Try to make this happen as late as possible, and also don't rest longer than necessary to catch your breath.
Just promise yourself that you will complete everything until the last repetition, and in order not to mess around for an hour and a half, do it at an energetic pace. As for the weight of the kettlebell, choose one that allows you to do at least 30 swings per approach.
How to do the exercises
Mahi kettlebell
Stand with your feet shoulder-width apart and place the kettlebell between your feet. Bend at the hips, lean forward with a straight back and grab the handle with both hands.
Swing the kettlebell between your legs. At the same time, do not particularly bend your knees - this is not a squat.
Sharply and powerfully straighten in the hip joints, sending the weight forward and up. Once the projectile is overhead, let it fall back along the same trajectory and bring it between your legs for the next swing.
In order not to suffocate, try to make two exhalations: at the moment of the swing between the legs and when the kettlebell freezes for a moment above the head.
Goblet Squats
Stand with your feet shoulder-width apart, take the weight and hold it in front of your chest in any convenient way. You can grab the projectile by the handle from both sides, take it on your chest with one hand and press it on top with the second, or turn it upside down and hug it with both hands.
Slightly turn the toes of the feet to the sides, straighten your back and squat, trying to lower yourself at least to the parallel of the hips with the floor.
Kettlebell pushes
Take the kettlebell to your chest. Check that the bow hangs from the base of the thumb and that the body of the kettlebell is pressed against the forearm.
Slightly bend your knees, gaining momentum, and then straighten up sharply, pushing the kettlebell from your chest. While the projectile is flying, sit down sharply while straightening your arm.
Fully straighten up, holding the kettlebell above your head. Make sure your hand is at ear level and not in front.
Slightly feed the body back and lower the weight to the chest, bending the arm at the elbow.
Fold on the press
You will be resting on this exercise, so don't break it up into sets. Do it measuredly, relax, breathe.
Lie on the floor, bend your knees, stretch your arms above your head. You can put your feet on the floor, as in a regular crease, or press them together, turning your knees to the sides.
Tightening your abs, sit down and touch your toes with your toes. Then return to the starting position and repeat.
Tell us about your impressions of the complex. I worked with 16 kg and closed it in 50 minutes. After that, it was hard to even open your eyes.
Read also🧐
- Kettlebell training program for those who never have time
- Pumping: just 2 exercises with a kettlebell will properly pump your legs and back
- Pumping: a complex with a kettlebell and burpee for accelerated calorie expenditure
I write about sports and fitness. Candidate Master of Sports in weightlifting, performing athlete in functional all-around, a fan of yoga and running. I dig into scientific research and meta-analyses with Pubmed so that readers receive only verified information. I make interval workouts for home and always test them on myself. I love people and I want everyone to be happy.