Pumping: Kettlebell Workout for a Beautiful and Toned Body. An easy complex with a good load on the muscles.
This complex does not have complex movements for coordination and intensive 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 to get too tired.
How to perform the workout
The training consists of the following exercises:
- Squats with press – 10 reps.
- Chest pull from the floor – 8 reps.
- Reverse lunges with right leg – 10 reps.
- Reverse lunges with left leg – 10 reps.
- Chin ups – 20 reps.
- “Scissors” – 30 seconds.
Perform the exercises one after another. If you need to rest, take a breather for 30-60 seconds, but try not to stand longer than necessary. After completing the last movement, start again. Perform 3-5 circles, depending on your condition.
As for the kettlebells, choose a weight that you can swing 20 times without stopping. And remember, you don’t have to do the entire routine with one weight.
For example, you can do squats with a press and lunges with 8-12 kg weights, and for chest pulls, swings and “scissors” take heavier weights – 16 kg. Adjust the load according to your feelings.
How to do exercises
Squats with press
Stand with your feet shoulder-width apart, hold two kettlebells by the handles, bend your elbows and hold the weights next to your shoulders. Squat down until your thighs are parallel to the floor. Make sure your back stays straight and your heels don’t come off the floor.
Return to the starting position and do a double kettlebell press. Lower the weights back to your chest and repeat the exercise from the beginning.
Floor Pull-ups
Place your feet together, two weights on each side of your feet. Bend forward with a straight back and grab the handles of the weights. Pull the weights to your chest one by one and return them to the floor. Try to keep your body rigid and feel the tension in your back muscles.
Stand up straight, holding the weights in straight arms, then bend forward again and repeat.
Reverse lunges
Take the weight in your right hand, bend it at the elbow and hold the weight next to your shoulder. You can extend your other arm to the side for balance. Lunge back with your right leg until your knee touches the floor. Return to the starting position and repeat.
Perform 10 reps with your right leg, then switch sides and repeat. Now you will hold the kettlebell in your left hand and lunge backwards with your left leg.
Chin Ups
Place your feet shoulder-width apart and place the kettlebell between your feet. Bend over with a straight back and grab the handle with both hands.
With a sharp movement, straighten your hip joints, sending the projectile forward. When the weight reaches your chin, let it fall back along the same trajectory and bring it between your legs for a swing.
Don’t bend your knees too much to avoid turning the swings into a squat.
Scissors
Lie down on the mat, put your legs together and stretch them out. Raise the weight above your chest with your legs straight and off the floor. Move them up and down for 30 seconds without bending your knees, in a small amplitude. Keep your abs tense and your lower back pressed to the floor the entire time.
Write if you liked the workout. What weight did you work with?
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