Pumping: one cool exercise with a kettlebell for a load on the whole body

This workout takes 15 to 30 minutes and consists of a single exercise that will provide you an excellent cardio workout and engages the muscles of the whole body, including the arms, chest, back, shoulders and buttocks.

All you need is a kettlebell with a suitable weight and about 2 meters of free space. I did this complex on the balcony, and I didn’t even have to remove things from it.

How to do the workout

Set a timer and do 100 burpees with one kettlebell swing. If you are just starting out, reduce the amount to 50-80 times and monitor your condition.

Between repetitions, you can take a breath as much as you need, but try not to abuse the rest.

As for the weight of the projectile, beginners should try kettlebell 8-12 kg, and for people with good physical shape - 16-24 kg. To check if the chosen weight is right for you, do 20 kettlebell swings with both hands. If it turned out without problems, then everything is correct. If after 10-15 times you put the projectile, take the easier option.

How to do a kettlebell swing burpee

Place your feet slightly wider than your shoulders and place the projectile behind the stop line. Bend over and lower your hands to the floor, and then with a jump go to the prone position. The kettlebell should be between your legs.

Bend your elbows and lower yourself to the floor, touching the surface with your chest and hips. Extend your arms, returning to the lying position, with a jump, put your legs closer to your arms and straighten up.

Tilt your body with a straight back, bend your knees slightly and grab the handle of the kettlebell with both hands. Sharply straighten in the hip joints, sending the weight forward.

It is important that the back and hips give acceleration to the kettlebell, and not the arms. Imagine that two ropes are tied to the shoulders, on which the projectile hangs - they only support the weight, and do not lift it up.

When the projectile is above your head in straightened arms, let it fall down in a semicircular trajectory, bring it between your legs and place it on the floor.

Burpee again and keep going until you have done 100 reps.

I closed this complex in 14 minutes (with a 16 kg kettlebell). Write your results in the comments and do not forget to indicate the weight of the projectile.