Pumping: training with kettlebells for a beautiful and toned body

In this complex, there are no complex movements for coordination and intense cardio elements. It is suitable for the first classes after a break, it will help to load the muscles well, raise the pulse, but at the same time not get too tired.

How to do the workout

The workout consists of the following exercises:

1. Press Squats – 10 reps.
2. Thrust to the chest from the floor - 8 reps.
3. Lunges back with the right leg - 10 reps.
4. Lunges back with the left leg - 10 reps.
5. Mahi to the chin - 20 reps.
6. "Scissors" - 30 seconds.

Do the exercises one after the other. If you need to rest, take a breath for 30-60 seconds, but try not to stand longer than necessary. After completing the last movement, start again. Perform 3-5 circles, focusing on your condition.

When it comes to kettlebells, choose a kettlebell that can swing 20 non-stop. And remember that it is not necessary to do the entire complex with one weight.

For example, you can do bench press squats and lunges with weights of 8-12 kg, and for traction to the chest, swings and scissors, take heavier shells - 16 kg. Adjust the load according to your feelings.

How to do exercises

Press Squats

Stand with your feet shoulder-width apart, take two weights by the handles, bend your elbows and hold the shells next to your shoulders. Squat down until your thighs are parallel to the floor. Keep your back straight and your heels off the floor.

Return to the starting position and press with two kettlebells. Lower the shells to your chest again and repeat the exercise from the beginning.

Traction to the chest from the floor

Put your feet together, place two weights on the sides of the feet. Lean forward with a straight back and grasp the arms of the projectiles. In turn, pull the weights to the chest and return them to the floor. Try to fix the body in the process and feel the tension in the muscles of the back.

Straighten up, holding the weights in straight arms, and then lean forward again and repeat.

Lunges back

Take the projectile in your right hand, bend it at the elbow and hold the kettlebell next to your shoulder. You can extend the other hand to the side for balance. Lunge back with your right leg until your knee touches the floor. Return to starting position and repeat.

Do 10 reps on the right leg, then switch sides and repeat. Now you will hold the kettlebell in your left hand and lunge backwards with your left foot.

Mahi to the chin

Place your feet shoulder-width apart, place the weight between your feet. Bend over with a straight back and take the projectile by the handle with both hands.

With a sharp movement, unbend at the hip joints, sending the projectile forward. When the kettlebell reaches the chin, let it fall back along the same trajectory and bring it between the legs for a swing.

Do not bend your knees too much, so as not to turn the swing into a squat.

Scissors

Lie down on the mat, connect and stretch your legs. Raise the kettlebell over your chest in an extended position and lift your legs off the floor. Within 30 seconds, move them up and down, without bending your knees, in a small amplitude. All this time, keep the press in tension, and press the lower back to the floor.

Let me know if you liked the workout. What weight did you work with?