🔥 Kettlebell Workout at Home: 30 Minutes Full Body Strength скачать в хорошем качестве

🔥 Kettlebell Workout at Home: 30 Minutes Full Body Strength

Get ready for a powerful kettlebell workout at home designed to build full body strength in just 30 minutes. This session includes a 3-minute warm-up, a no-repeat structure (with a few unilateral moves), and a 40|20 timer to keep you challenged from start to finish. You can replace the kettlebell with a single dumbbell if needed. I’m using 8 kg, but choose a weight that fits your fitness level and allows you to maintain proper form. A mat is recommended. Cool down and stretch are included at the end. If this session feels too tough, start with the beginner-friendly workouts in my Kettlebell Playlist (linked above). 🔥 Workout Format Warm-up: 3 minutes (30 sec each, no rest) Workout: 30 minutes Timer: 40 sec work | 20 sec rest Style: Full Body Strength Equipment: Kettlebell (or single dumbbell) + mat Level: All levels (weight adjustable) 📝 Workout Breakdown 00:00 Intro 00:44 Warm-Up 3:54 Deadlift clean squat press 4:54 Kb hold leg raise hip lift 5:54 Staggered squat with row left / right 7:54 Hollow hold to tuck 8:54 Swing squat 9:54 Windmills left / right 11:54 Kneeling halos alternating 12:54 Sit up with tricep extension 13:54 Renegade rows left / right 15:54 Pull through 16:54 Figure 8 17:54 Goblet squat 18:54 Sumo high pull 19:54 Reverse lunge twist alternating 20:54 Side plank kb hold left / right 22:54 Side lunges kb pickup 23:54 Russian twist with leg extension 24:54 Pullover alternating leg lower 25:54 Straddle chop crunch 26:64 Alternating clean push and press 27:54 Gunslingers left / right 29:54 Swings 30:54 Alternating around the world 31:54 Overhead march 32:54 Alternating rotational press 33:54 Cool Down 🙌 Enjoy your workout and let me know how it went in the comments! 🔖 Hashtags #kettlebellworkout #fullbodyworkout #homeworkout #kettlebelltraining #strengthtraining #functionaltraining #30minuteworkout #workoutathome #fitathome #kettlebellstrength #fullbodystrength #fitnessathome #luciebraunschweig 🔥 Pair it with: 👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...   👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...   ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @LBhomeworkout ♡ Instagram: @luciebraunschweig ⚠️ Disclaimer: Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.