Pumping: training with a kettlebell will help you properly load the whole body

This complex includes exercises for pumping the muscles of the whole body, as well as unilateral movements to develop balance and coordination. At the same time, all that is needed to complete it is one kettlebell and some free space.

How to do the workout

The workout includes the following movements:

1. Burpee with a jerk.
2. Circle swings and bench press.
3. Trusters.
4. Push-ups with one hand on the kettlebell and touching the shoulder.
5. Kettlebell bench press in the "boat".

Perform each movement 8-12 times. If the exercise is one-sided, do this number of repetitions for each arm. Relax a little and move on to the next movement. When you finish the last one, start again - you need to complete three circles in total.

How to do exercises

Burpee with jerk

Stand upright with one hand on kettlebell, bend your elbows and lower yourself, touching the floor with your chest and hips. Tear off the body from the surface, substitute your legs with a jump and straighten up.

Lift the weight off the floor, swing between your legs and straighten sharply in the hip joints, while sending the projectile up. Fully straighten your arm and fix the position. Then lower the kettlebell back to the floor and repeat the exercise.

Circle swings and bench press

Take the kettlebell to your chest. With the rotation of the body, lower the projectile and let it pass along a semicircular trajectory, while turning the body in the other direction. At the end of her movement, again take the weight on the chest and with a turn squeeze projectile up. Return to starting position and repeat.

Trusters

Take the kettlebell on your chest and squat until your hips are parallel to the floor or slightly lower. Try to keep your back straight. Straighten your legs and squeeze the weight up in a continuous movement until your arm is fully extended. Lower the projectile to your chest again and repeat.

Push-ups with one hand on the kettlebell and touching the shoulder

Stand in an emphasis lying with one hand on the kettlebell. Perform a push-up, and at the exit, tear your palm off the floor and touch it with the opposite shoulder. Return your hand to the floor and repeat. Make sure that the body remains even: the lower back does not bend, and the shoulders do not warp to one side.

Kettlebell bench press in the "boat"

Lie on your back, grab the kettlebell with both hands and hold it in front of your chest. Lift straight legs and shoulder blades off the floor. Make sure your lower back is firmly pressed against the floor. Press the kettlebell up while holding tension in the abdominal muscles.