The PERFECT 10-Minute Daily Muscle Routine (AFTER 40)

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This workout is designed to build muscle effectively, especially for those over 40, by leveraging the power of kettlebell training and the principle of "unbroken" exercises.

Each exercise is performed without placing the kettlebell down, creating significant time under tension, which helps accelerate muscle growth and strength development.

Whether you're looking to boost your overall fitness or build functional strength, this routine is highly efficient and can be completed in a short time frame.

Ideal for intermediate to advanced trainees, the combination of kettlebell movements and bodyweight exercises targets the entire body, ensuring a full workout that challenges both strength and endurance.

Workout Details:

10 Clean & Press/side: A classic kettlebell move to strengthen your shoulders, core, and arms while improving coordination.

10 Half Snatch/side: A power-focused movement that enhances explosive strength and works the upper body and core.

10 Goblet Squat: Focuses on lower body strength, targeting the quads, glutes, and core.

10 Single-Hand Swing/side: A dynamic exercise that engages the posterior chain, particularly the hamstrings, glutes, and back.

10 Push Up: A classic bodyweight exercise that targets the chest, shoulders, and triceps.

10 Bodyweight Squat: A fundamental movement to further enhance lower body strength and improve mobility.

10 Burpee: A total-body conditioning move that combines strength and cardiovascular training for a full-body challenge.

1 Round; all exercises unbroken: By performing all movements in sequence without rest, you increase time under tension, maximizing muscle engagement and caloric burn.

Finisher:
4 sets of 10 Kettlebell Swings: The kettlebell swing is one of the most effective exercises for building strength and conditioning, particularly for the lower body and core.

This workout is perfect for anyone looking to enhance muscle growth, strength, and endurance, particularly for those over 40.

By incorporating unbroken kettlebell training, you'll experience an efficient workout that challenges your muscles, helps burn fat, and improves overall fitness.

Whether you're in your 40s, 50s, or beyond, this routine is designed to help you build muscle like crazy.

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___Time Stamp
00:00 Workout Protocol
01:11 Main Workout
09:01 Finisher
11:21 Cool Down
12:18 Kettlebell Code

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