Kettlebells have long have been increasing in popularity thanks to their versatility, since thanks to these tools you can work on both strength and cardiorespiratory capacity. And for this you simply need one or two kettlebells.
Therefore, for those people who do not have much time, we have devised a perfect routine so that you can perform do in more or less 10 minutes that will leave you KO.
Kettlebell Swing
We will use this exercise as a warm-up. To correctly perform the kettlebell swing, we will take the kettlebell with both hands, we will open our legs a little so as not to hit our knee and what we have to do is pass the kettlebell under our legs and make a powerful gesture of hip extension so that our arms reach a 90º angle with respect to the ground so that when we lower the kettlebell we can pass the weight under our legs again and push again.
Single Leg Kettlebell Deadlift
This exercise will be great for working our glutes and hamstrings. For it, move one leg back and move the other forward and, what we have to do is generate a hip flexion great enough so that our hip extensors are as elongated as possible and then with these generate force to return to the starting position.
bulgarian squat
This is another great exercise to work the legs, but this time to work the quadriceps, and for this we will have to bring the leg forward enough so that when lowering the knee is at a 90 degree angle. That yes, is a really hard exercise.
Kettlebell Row
The kettlebell row is executed in exactly the same way as a Pendlay row, but instead of using a barbell, we will work with the kettlebells in a bi or unilateral way.
We will keep the spine in a neutral position, the hips flexed so that we are almost parallel to the ground, and the knees in a slight bend so that we feel firm and secure but not tense.
Kettlebell Military Press
The press with kettlebells can be carried out standing, but also on your knees or in a position of request. (as a stride). The important thing is that we are safe, that we feel comfortable, and that we can push the weight with force.
We can do it by imitating a military press, so that it is mainly the shoulder that receives a stimulus (for which we recommend using light weights), or imitating a push press, so that more muscle groups such as the legs are involved, which will be used as springs (in this case, we can work with higher weights).
How to do this training
To carry out this training correctly, what we have to do is do four series of this circuit. To do this, we will 30 seconds of each exercise and we will move on to the next exercise without resting. When we’re done with the military press, we will rest between 30 seconds and a minute in order to recover some strength and air. When we feel ready to do the next series of five exercises, we will repeat the circuit again.
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