Functional Full Body Kettlebell Workout скачать в хорошем качестве

Functional Full Body Kettlebell Workout

Try the first week of my NEW Functional Pump Training Cycle FREE - https://www.jtmfit.com/ The full workout👇 Warm Up: Perform the prescribed time / reps of each exercise one after the other with no rest in between exercises. Do 1 set. Jump Rope x 90 seconds Lateral Band Walk x 25 (each side) Band Monster Walk x 15 (each direction) Walkout + Spider Lunges x 8 Pike Fold + Squat Hold x 8 Front Lunge + Psoas Reach x 8 (each leg) A) Superset: Complete the prescribed reps of each exercise back to back with little to no rest in between exercises. Once you finish the second exercise, rest 90-120 seconds. Do 2-3 total sets. KB Back Lunges x 6-8 (each leg) KB Jumping Lunge w/ Rotation x 6-8 (each leg) B) Superset: Complete the prescribed reps of each exercise back to back with little to no rest in between exercises. Once you finish the second exercise, rest 90-120 seconds. Do 2-3 total sets. *If you cannot set up the slider hamstring curls, do hamstring walkouts instead. KB or DB Kickstand RDL x 6-8 (each leg) Slider Hamstring Curls x To Failure C) Kettlebell Complex: Complete the prescribed reps of each exercise one after the other with no rest in between exercises. Once you finish the last exercise, rest 90 seconds. Do 5-6 sets. KB Swing Clean + Push Press x 5 KB Front Squats x 5 KB Walking Lunges x 5 (each leg/alt legs) E) Calves and Core Superset: Complete the prescribed reps of each exercise one after the other with little to no rest in between exercises and sets. Do 3 sets as quickly as possible while maintaining excellent technique. KB or Barbell Calf Raises x 15 Slider AB Layouts x 15 Cool Down: Perform each stretch for 30-60 seconds one after the other with no rest in between. Do 1 set. Band S. Leg Hamstring Stretch (each leg) Couch Stretch (each leg) Pigeon Stretch (each leg) S. Leg Calf Stretch Stretch (each leg) #kettlebellworkout