🗒️ Intermediate’s Kettlebell Whole body Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Kettlebell Whole Body Intermediate Routine
✋ Tips for Effective Preparation!!
- It is better to perform various exercises with good form rather than increasing the weight of the kettlebell too much.
- Since kettlebell exercises mostly engage the entire body, it is crucial to strengthen core muscles, such as the abdominal and back muscles, which provide stability and support during these movements.
- There are many kettlebell exercises beyond the recommended routine. Study and practice them in various ways.
📝 Exercise list
Click on the exercise for detailed instructions.
Kettlebell Swing
How To
- This exercise is a pretty complicate exercise that can be the cause of injury. Please consult a trainer who can guide this exercise before perform.
- With both feet slightly wider than shoulder-width, hold the kettlebell with both hands.
- Place the kettlebell between your legs, keeping your abs and core tight to prevent your back from bending.
- Swing up the kettlebell with the force of glutes muscle.
- Repeat the swing.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light kettlebell to practice proper form and technique.
Stand with your feet shoulder-width apart and grip the kettlebell with both hands, keeping your arms straight.
Initiate the movement by hinging at the hips and swinging the kettlebell between your legs.
As you swing the kettlebell forward, engage your glutes and core to generate power.
Keep your back straight and avoid rounding your shoulders throughout the exercise.
Control the movement and avoid using your arms to lift the kettlebell. The power should come from your hips and lower body.
Kettlebell Sumo High Pull
How To
- Stand with your feet wide apart, with your toes facing out, and put the kettlebell in the center of your feet.
- Grasp the kettlebell with both arms, with your hips pulled back until your thighs are parallel to the floor.
- While maintaining the abdominal pressure, tighten the hips and straighten the legs.
- When the kettlebell passes the pelvis, uses the power of the glutes to explosively lift the kettlebell vertically to the ground. As you do this, lift your heels to maximize your glutes’ strength.
- Pull the kettlebell above your waist up to the bottom of your chin. At this point, your elbows should point toward the sky.
- Return to the starting position by lowering the kettlebell to the floor in the reverse order.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light kettlebell to practice proper form and technique.
Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
Hold the kettlebell with both hands in front of your body, palms facing your body.
Engage your core and hinge at the hips, lowering the kettlebell between your legs.
Drive through your heels and explosively extend your hips, pulling the kettlebell up towards your chest.
Keep your elbows high and close to your body as you pull the kettlebell up.
Kettlebell Lunge Twist
How To
- Stand with your feet hip-width apart and make sure your upper body is straight while holding a kettlebell with both hands.
- Extend one leg forward and lower your hips until your knees form a 90-degree angle.
- As you lower your hips, twist your upper body in the direction your knees came out.
- Put your weight on the heel of your front foot, push your body upward and return to the starting position.
sets: 4 sets
reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light kettlebell to get comfortable with the movement.
Stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of your chest.
Take a step forward with your right foot and lower your body into a lunge position, keeping your back straight.
As you lunge, twist your torso to the right, bringing the kettlebell across your body towards your right hip.
Push through your right heel to return to the starting position and repeat on the other side.
Engage your core throughout the exercise to maintain stability and control.
Kettlebell Deadlift
How To
- Stand with your feet slightly wider than your hips and hold a kettlebell with both hands.
- Keeping your upper body straight, lift the kettlebell with the feeling that you are pushing the ground with the soles of your feet.
- Fully straighten your body and contract your glute muscles.
- Lower the kettlebells to the floor in the reverse order and return to the starting position.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a lighter kettlebell to focus on proper form and technique.
Stand with your feet shoulder-width apart and toes pointing slightly outward.
Keep your back straight and engage your core throughout the exercise.
Lower the kettlebell by hinging at the hips and bending your knees, keeping your weight in your heels.
As you lift the kettlebell, push through your heels and squeeze your glutes at the top of the movement.
Control the descent of the kettlebell and repeat for the desired number of repetitions.
Box Jump
How To
- Stand straight in front of the box or anything you can jump on.
- Jump on with both feet at the same time to stand on the box.
- Straighten the bent joints and stand, then jump down and return to the position in step 1.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a lower box height and gradually increase as you gain strength and confidence.
Focus on landing softly and quietly to reduce impact on your joints.
Engage your core and use your arms to generate power and momentum for the jump.
Keep your knees slightly bent and your feet shoulder-width apart before jumping.
Practice proper form by landing with both feet on the box and standing up straight before stepping down.
Take breaks between sets to allow your muscles to recover and prevent fatigue.
Burpee
How To
- Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
- Lower your upper body to perform one push-up and pull your legs toward your chest level and stand up to back to the squat position.
- As you get up, jump into the air with your hands outstretched into the sky.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with proper form: Stand with your feet shoulder-width apart, then squat down and place your hands on the ground in front of you.
Jump your feet back into a plank position, keeping your core engaged and your body in a straight line.
Lower your chest to the ground, then push through your hands to return to the plank position.
Jump your feet back towards your hands, landing in a squat position.
From the squat position, explode upwards into a jump, reaching your arms overhead.
Land softly and repeat the exercise for the desired number of repetitions.
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