Video 14: Upper-Body Focused, Full-Body Kettlebell Workout by Steph Jo Sorenson.
Автор: Steph Jo Sorenson
Загружено: 2025-02-25
Просмотров: 301
Описание:
Week 3 ~ Upper Body Focused, Full-Body Kettlebell Workout: Single Kettlebell, Light to Moderate.
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▪️1a. Bottoms Up Hold Right ~ Marches x 10-20 steps. ( option: hold rack position if you don’t quite have grip for Bottoms up)
▪️1b. 5 Single Hand Hardstyle Swings Right
▪️1c. Bottoms Up Hold Left ~ Marches 10-20 Steps
▪️1d. 5 Single-hand Swings Left
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▪️2a. Strict Press ~ Push Press ~ or Assisted Press X 5 Right
▪️2b. 5 1-Hand Swings Right
▪️2c. Strict Press ~ Push Press ~ or Assisted Press X 5 Left
▪️2d. 5 1-Hand Swings Left
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▪️3a. Staggered Stance Rows x 5 Right
▪️3b. 2hand Swings x 5
▪️3b. Staggered Stance Rows x 5 Left
▪️3c.2Hand Swings x 5
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▪️4a. Alternating Dead Cleans
▪️4b. Two-Hand Swings x 5.
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▪️5a.Pushup Variation of your choice for your rep range up to 10 OR Plank Option x 30-60 seconds.
▪️5b. 2hand Floor Press with Leg Entension x 5-10.
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🔁Repeat Full Circuit 2-3 Rounds, or as time allows🔁
🔥Finisher:
▪️2-hand Swings x 10 x (5 - 10 sets). Rest as needed between sets, I usually rest for 3-5 Breaths.
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▪️Stretch.
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🩷8kg Kettlebell Shown. Feel free to go heavier if you want more chalkenge and are more experienced with the kettlebell.
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