Pumping: 30 minutes with kettlebells for a great load on the whole body
Miscellaneous / / August 23, 2022
Time will fly by unnoticed.
The exercises from this complex perfectly load both the upper and lower body, and the interval format will help to accelerate the pulse, burn a lot of calories and increase endurance.
How to do the workout
The complex consists of the following exercises:
- Push-ups with deadlift.
- Alternate take and snatch.
- The transition to the knees with a kettlebell.
- Pull to the belt, jerk and lunge with the right hand.
- Pull to the belt, jerk and lunge with the left hand.
Set a timer and do the first exercise for a minute. Then rest for 60 seconds and proceed to the second movement - alternating between taking and snatching. This is the only exercise in the complex that must be performed for 30 seconds on each arm.
After it, rest for 60 seconds and begin the third movement. Do all the rest of the exercises in this way. This will take 10 minutes.
After completing one circle, rest for a minute and start again. Make three circles.
How to do exercises
Choose the weight of the shells so that you can do at least 15 reps per approach. Beginners should try 6-8 kg, trained people - 12-16 kg.
Push-up with deadlift
Place two kettlebells in front of you, feet-width apart. Leaning on the arms, go to the point-blank range and do push-ups.
With a jump, substitute your legs and unbend at the hip and knee joints, holding the weights in straight arms. Lower the shells to the floor and repeat.
Make sure that during deadlift the back remained straight. And in the process of push-ups, try to go lower and do not place your elbows on the sides.
Alternate take and snatch
Place the kettlebell on the floor between your feet, lean towards it with a straight back and grasp the handle. Then sharply straighten in the hip joints, giving the projectile acceleration, bend your arm at the elbow and throw the weight on your chest.
Lower the shell to the floor, and then pull it up again, applying even more effort so that the weight flies above your head, and you can take it on a straight arm. Lower the projectile to the floor again and repeat from the beginning.
If the snatch seems too difficult for you, replace it with a kettlebell clean and bench press.
Kneeling with kettlebell
Place the kettlebell between your feet and lower yourself into squat until the thighs are parallel to the floor. Grab the projectile by the arms and hold it in front of your chest.
Lower your knees to the floor one at a time and then return to the squat position. Stretch your arms with the kettlebell in front of you, bend them again and lower the projectile to the floor. Repeat a bunch of movements from the beginning.
Belt pull, snatch and lunge
Take the weight by the handle, tilt the body forward, slightly bend your knees. Bend your working arm at the elbow, pulling the kettlebell closer to your waist, and then return it back.
Sharply straighten the body, allowing the projectile to fly up, and take it on a straight arm above your head. If this movement is too difficult for you, replace it with a clean on the chest and bench press.
Holding the kettlebell above your head, step your opposite leg back into a lunge. You can extend your free arm to the side for balance.
Rise from a lunge, lower the kettlebell to your chest and then to the floor. Start over.
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