Functional Full Body Kettlebell Workout

Описание: Try the first week of my NEW Functional Pump Training Cycle FREE - https://www.jtmfit.com/

The full workout👇

Warm Up: Perform the prescribed time / reps of each exercise one after the other with no rest in between exercises. Do 1 set.

Jump Rope x 90 seconds
Lateral Band Walk x 25 (each side)
Band Monster Walk x 15 (each direction)
Walkout + Spider Lunges x 8
Pike Fold + Squat Hold x 8
Front Lunge + Psoas Reach x 8 (each leg)

A) Superset: Complete the prescribed reps of each exercise back to back with little to no rest in between exercises. Once you finish the second exercise, rest 90-120 seconds. Do 2-3 total sets.

KB Back Lunges x 6-8 (each leg)
KB Jumping Lunge w/ Rotation x 6-8 (each leg)

B) Superset: Complete the prescribed reps of each exercise back to back with little to no rest in between exercises. Once you finish the second exercise, rest 90-120 seconds. Do 2-3 total sets.

*If you cannot set up the slider hamstring curls, do hamstring walkouts instead.

KB or DB Kickstand RDL x 6-8 (each leg)
Slider Hamstring Curls x To Failure

C) Kettlebell Complex: Complete the prescribed reps of each exercise one after the other with no rest in between exercises. Once you finish the last exercise, rest 90 seconds. Do 5-6 sets.

KB Swing Clean + Push Press x 5
KB Front Squats x 5
KB Walking Lunges x 5 (each leg/alt legs)

E) Calves and Core Superset: Complete the prescribed reps of each exercise one after the other with little to no rest in between exercises and sets. Do 3 sets as quickly as possible while maintaining excellent technique.

KB or Barbell Calf Raises x 15
Slider AB Layouts x 15

Cool Down: Perform each stretch for 30-60 seconds one after the other with no rest in between. Do 1 set.

Band S. Leg Hamstring Stretch (each leg)
Couch Stretch (each leg)
Pigeon Stretch (each leg)
S. Leg Calf Stretch Stretch (each leg)

#kettlebellworkout