The Only Kettlebell Routine You Need for 2026 скачать в хорошем качестве

The Only Kettlebell Routine You Need for 2026

If you're interested in 1:1 coaching to level up your mindset and physique book a call here https://calendly.com/whatpertainstoja... Or DM me the word BELL on Instagram with questions about my coaching and I will personally answer:   / whatpertainstojames   The Core 4 10 Thrusters 10 Rows (5/side) 10 Push ups 10 Swings That's 1 round. Do as many rounds as you can within a given timeframe. 5-9 rounds within 30 minute is solid. If you can do more than 9 rounds then you can start to add reps or even go up in weight. And even though 30 minutes is the ideal, 20 minutes at a good pace is still solid. Low on time or energy? Use the 15-minute rule, so you set the timer for 15 minutes and crank out as many rounds as you can. Adjustments: Thrusters are too hard? Just do normal squats. Or you can some thrusters, for example, out of 10 squats, 5 of them are thrusters. Push ups too easy? Do 15, 20, 25, or even 30. Before I tore my tendon I would do more push ups. Can't do push ups? Do knee push ups, or floor press (lay on your back and press the kettlebell, similar to a close grip bench press). After being consistent you can begin to progressively overload. For example, 10 reps can become 12 or 13 reps. Just a small uptick in reps can make the routine significantly more challenging. For example, after a few months your routine could look something like 10 thrusters, 12 rows, 14 push ups, and 18 swings. But even if you just keep it at 10 reps a pop, and you're able to do a fair amount of rounds, you're going to get and amazing workout. I'm using a 24kg / 53lb bell. But I did not start with this. I recommend 16kg (35lbs) as a starting point for most men, although 12kg / 25lbs can work if you're older and not lifting. Generally 8-12kg for women starting out. These are extremely general recommendations and you must use common sense to adapt to your own situation.