In this FULL CONTROL KETTLEBELL STRENGTH WORKOUT we will have 30 controlled and challenging movements to train almost the entire body. We Will be having 30x movements in total, each movement for 50 seconds long and 20 seconds rest in between. After the first 15 movements we will have a 50 second Water-break and after that we continue the workout.
Make sure that you are using a challenging weight for this workout!
In this workout I'm using a 12kg, 16kg and 20kg kettlebell of KettlebellKings :
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Please find below the script of today's workout:
1. 00:21 Single Arm Overhead Press + Kneeling Lunges (R)
2. 01:31 Single Arm Overhead Press + Kneeling Lunges (L)
3. 02:42 Full Deadlift Upright Row To Stiff Leg Deadlift Upright Row
4. 03:51 Squat Front Press
5. 05:00 Lying Hover Press + Knee Tucks
6. 06:11 Single Arm Row 3x Count Hold (R)
7. 07:20 Single Arm Row 3x Count Hold (L)
8. 08:30 Push Up Back & Forth
9. 09:40 Single Arm Dynamic Pullover (R)
10. 10:50 Single Arm Dynamic Pullover (L)
11. 12:00 90 Degrees Static Curl + Sumo Squat Curl
12. 13:10 Push Up Side Drags
13. 14:20 Kneeling Dynamic Full Front Raises
14. 15:30 High Plank Transporter
15. 16:40 Russian Twist + Overhead Press
50 seconds Rest
16. 18:30 High Plank Giant Step Deadlift Upright Row
17. 19:40 Side Plank Side Rows 3x Left 3x Right
18. 20:50 Alternating Single Leg Good Morning 2x Left 2x Right
19. 22:00 Lean Back Curls
20. 23:10 Controlled Reverse Pulse Lunges (L)
21. 24:20 Controlled Reverse Pulse Lunges (R)
22. 25:30 Bent Over 2x Back pull 2x High Rows (R)
23. 26:40 Bent Over 2x Back pull 2x High Rows (L)
24. 27:50 Narrow Push Up Front Steps
25. 29:00 Leg Raise Hip Lift + Roll & Tap
26. 30:10 Alternating Reverse Lunges + Upright Row
27. 31:20 Twist Single Arm Chest Press (R)
28. 32:30 Twist Single Arm Chest Press (L)
29. 33:40 Double Rev. Grip Bent Over Row + Hold & Up
30. 34:50 Triceps Extension + Leg Raise
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