This workout will provide a good load on the arms and shoulders, strengthen the muscles of the body, help to accelerate the pulse and spend a lot of calories.
The complex consists of the following exercises:
Perform each exercise the specified number of times, trying not to rest between them. Then take a break for 60 seconds, if necessary, and start over. Make 4 circles.
Choose the weight of the kettlebell in such a way as to perform 8 repetitions of the bench press in the approach, without breaking the movement technique and without risking injury to the shoulders.
Get down on one knee. You can put two layers of a rug or a rolled-up blanket under it so that it doesn't hurt. Place the kettlebell between your legs.
Take the projectile by the shackle, lift it up and intercept it somewhere at chest level so that the bent fingers look at each other, and the little fingers almost touch the body of the kettlebell.
Fully straighten your arms above your head, and then lower the projectile to chest level, again intercept it by the shackle and drag it down to touch the floor. Do not put a kettlebell — immediately start the next repetition.
Do eight repetitions and move on to the next exercise. To distribute the load symmetrically, in the next round, perform this movement while standing on the other knee.
Lie on the floor on your back, then lift your straight legs and body off the floor, stretch your arms over your head. Your body should resemble a boat.
Using the force of the press, start swinging. The case should be rigid and stable, as if you are really made of wood. Do not lower your legs or back to the floor until the end of the approach.
Bend over and put your palms on the floor. With a jump, put your feet at point-blank range lying down, bend your arms at the elbows and lower yourself to touch the floor with your chest and hips.
Straighten your arms, lifting your chest and stomach off the floor, and then with a sharp movement lift your pelvis and with a jump put your feet closer to your hands. Straighten up and jump out low, clapping your hands behind your head. Repeat from the beginning.
Get on your right knee, take the kettlebell in your right hand and hold it next to your chest. Pull the other arm out to the side for balance.
Squeeze the kettlebell up until the arm is fully straightened. Make sure that the projectile does not stay in front, otherwise you may overload the lower back. At the extreme point, the hand should be somewhere at the level of your ear. After a short fixation, lower the kettlebell back onto your chest and repeat the exercise.
Perform 7 repetitions with the right hand, then switch sides — shift the kettlebell and stand on the other knee — and finish the approach.
Put your feet slightly wider than your shoulders, take the kettlebell by the shackle with both hands. Tilt your body forward, bending at the hip joints, and put a kettlebell between your legs for a swing. You can bend your knees, but only slightly, so that the swings do not turn into a squat .
Sharply straighten up in the hip joints, sending the kettlebell forward. Do not strain your hands — it should fly due to inertia. When the projectile reaches the level of the collarbones, let it fall back and bring it back between the legs for a swing, while tilting the body.
Keep up the good work. Make sure that your back remains flat, and do not try to lift the projectile with your hands.
Write how you like the training. What weight did you work with?
